The brain at work

The process of thought is biochemical, relying on neurotransmitters to pass messages from cell to cell. There are three primary neurotransmitters. The first, acetylcholine, neurotransmitters to pass messages from cell to cell. There are three primary neurotransmitters. The first, acetylcholine, is believed to be responsible for memory, among other functions. People with Alzheimer’s Disease may be lacking this neurotransmitter, or it may be blocked in some way.

The second neurotransmitter, dopamine, plays a role in attention and learning, as well as movement. An absence of dopamine has been linked to Parkinson’s Disease. The third, serotonin, positively affects the mood, producing sensations of pleasure and happiness. (Drugs that treat depression increase the level of serotonin in the brain.) Foods rich in  acetylcholine include egg yolks, meat (especially liver), fish, milk, cheese, broccoli, cabbage, cauliflower, peanuts, and wheat germ. Dopamine is present in meat and fish proteins, beans, nuts, milk products and soy products. Carbohydrate foods such as breads, baked goods, cereals, pasta and fruits enhance the absorption of the amino acid, tryptophan, which the brain converts to serotonin. (You may have noticed how calm and relaxed you feel half an hour or so after consuming carbohydrates—a feeling that can persist for several hours.)

For overall health, it is important to make sure that animal proteins are low-fat varieties such as lean chicken or turkey, or fish, and that carbohydrates are complex, such as wholegrain breads, crackers, rolls and pastas, wholegrain cereals, sweet potatoes and yams.

Smart meal planning

So how do you go about planning meals for maximum brain power? One thing is clear: your food intake must be balanced. Omitting carbohydrates at the start of the day will make you just as tired as too many carbohydrates during lunch. The ideal breakfast should therefore include complex carbohydrates to provide the brain with sustained energy, and a protein source.

Lunch should include a smaller portion of complex carbohydrates for sustained energy, and protein to prevent the post-lunch energy crash that results from a carbohydrate-heavy meal such as pasta.

To prepare your mind for sleep, and induce a feeling of drowsiness, dinner should be higher on carbohydrates, with a smaller portion of protein. (The jury is still out on whether consuming carbs late in the evening can contribute to weight gain, so having your evening meal at least three hours before bed time is a good idea.)

Don’t forget water

Just as being dehydrated contributes to physical fatigue, so a lack of fluids can impact the activity of the brain. Since many people spend their life in a state of mild dehydration, it’s no wonder tiredness and lack of mental energy are among the most frequent complaints heard by pharmacists and doctors. If you want to remain alert and “on the ball,” it is important to take in fluids frequently. Plain water is best!

Lastly, if you are feeling sluggish after a meal, nothing wakes up a sleepy brain—and body—like a brisk walk.