Recommended food, dietary supplements and useful tips for nervous system, brain functions effective for neurological, emotional, psychological and behavioural issues.

Consider taking them as per your specific condition, peculiar signs, and symptoms under your GP’s supervision.

Make sure to avoid any ingredient or food you are allergic or intolerant to – discussed in this video!

Some of the best suggested foods good for brain functions.

Diet plays a key role in controlling stress hormones like cortisol.

A diet high in fruits and vegetables increases your intake of vital nutrients that support your brain function.

• Protein is critical for supporting neurological function and balancing hormones. They also provide energy and boost our mood.

Protein rich foods particularly free-range eggs may support healthy brain ageing – other foods include grass-fed beef, lentils, wild fish, organic chicken, black beans, yogurt, raw cheese and bone broth etc.

• Wholegrains such as wheat flour, bulgur, barley, oatmeal, and brown rice may improve concentration and focus.
• Antioxidant foods such as blueberries, goji berries, blackberries, and cranberries may boost short-term memory.
• Pumpkin and few other seeds specially that contain zinc play key roles in maintaining healthy nerve impulses and may enhance memory, thinking ability and boost mood.
• Limes can help improve blood circulation to the brain.

They also help normalize excessive calcium that may hamper brain functionality.

Mix 2 tablespoons of fresh lime juice and ½ teaspoon of baking soda in a glass of water.

Drink it daily before going to bed.

• Drink green tea or chamomile tea instead of caffeinated beverages.
• Sage leaf may boost memory and concentration.
• Tomatoes cooked in olive oil may delay age-related cognitive impairment.
• Blackcurrants can help reduce anxiety and stress.

Things to avoid or use with caution for mental health.

• A high intake of sugar, artificial sweeteners found in soft drinks and sugar-free products may increase the risk of dementia.
• Refined carbs such as white flour, white rice, snacks like potato chips and candies etc., with a high glycaemic index may impair memory and intelligence, as well as increase the risk of dementia.

Although refined carbohydrates and sugary foods improve your mood for the moment, but they have been linked to behavioural and cognitive problems, issues with sleep and low energy levels, making your mental symptoms worse.

• Trans fats like baked goods – cakes, cookies, rolls, biscuits, microwave popcorn, frozen pizza, fried foods, coffee creamer, margarines etc may be associated with impaired memory and the risk of Alzheimer’s.
• Processed foods contribute to excess fat around the organs, which is associated with a decline in brain tissue they may increase brain inflammation, impair memory, learning, brain plasticity and the blood-brain barrier.
• When oils are heated, they produce chemicals that can cause headaches.
• Limit your consumption of alcohol, caffeine and if you smoke, quit it.
• Excessive consumption of alcohol can lead to memory loss and behavioural changes.

Too much alcohol or caffeine — can cause or worsen anxiety, make you dehydrated, interfere with sleep         leaving you tired.

• Reduce or limit carbonated drinks and junk foods.
• Drinking coffee or other caffeinated beverages can raise blood pressure and cause headaches,
• Spicy, stimulating foods and heavy starchy foods should be avoided as well.

Dietary supplements for our Nervous system.

• The B complex vitamins help with proper nervous system functioning and improve blood circulation to the brain.
• Vitamins B1, B6 and B12 are particularly important for nerves health.

Vitamin B12 may give more energy, improve memory, boost proper functioning, development of the brain and nerve cells.

Its deficiency is associated with a type of inflammation that damages the blood vessels and can cause neurological problems like stroke etc.

• Vitamin B3 may help recover brain function after stroke.
• Vitamin C may help to regulate cortisol and prevent blood pressure from spiking in response to stressful situations.

It can improve blood circulation too, especially in people with a history of haemorrhagic stroke.

• Vitamin D3 is important for early brain development, and its deficiency is linked to conditions including dementia, depression, autism, multiple sclerosis, schizophrenia, nerves and immune system weakness etc.

Vitamin D stimulates the production of neurotransmitters which improves communication between neurons.

• Vitamin E is an antioxidant that protects your cells from damage.

In people with dementia, supplement of vitamin E may increase blood circulation and slow down further degeneration.

• Oily fish contain healthy fats like Omega 3 that can help improve blood circulation, reduce inflammation, and may promote healthy brain function in adults while essential for brain growth in infants.

Healthy fats can help boost energy levels and mood.

Eating such fats may prevent free radical damage that are associated with phobia and fears etc.

Useful plant sources include flaxseed, coconut oil, soya beans, nuts and seeds such as pumpkin seeds, almonds, walnuts, cashews, avocadoes etc.

• Folate or folic acid deficiency can lead to emotional symptoms.

It may control the actions and functions of the adrenal gland.

Some of the top folate foods include spinach, asparagus, avocado, beets and broccoli that may improve brain power and cognitive function.

• Probiotic increase energy levels, supports cognitive function and promotes mental wellness.

They aid nutrient absorption and promote glycaemic control, helping to avoid spikes and drops in blood sugar levels.

• Magnesium – its deficiency can cause weakness, fatigue, tingling, cramps, seizures, muscle contraction, numbness, personality changes, symptoms of Alzheimer’s, multiple sclerosis, and a number of other chronic and progressive conditions like fibromyalgia.

Magnesium may support normal neural function by protecting brain and nervous system cells from degeneration.

It is important for relaxing muscles, relieving headaches, and helping sleep.

• 5 HTP is a building block for the brain chemical serotonin.

Low levels of serotonin are associated with depression.

Raising serotonin levels may lead to a better mood, ease anxiety, insomnia, fibromyalgia and morning stiffness.

• Melatonin hormone is often used to improve sleep. It may also ease fibromyalgia pain. The pineal gland makes serotonin and turns it into melatonin.

Strong lights slow melatonin production and a complete dark room increases the amount of melatonin.

Taking melatonin supplement seems to stimulate sleep when the natural cycle is disturbed.

• Co enzyme Q10 — Some research indicates its supplementation may help to slow down the progress of cognitive impairment.
• SAMe this amino acid derivative may boost levels of serotonin and dopamine, brain chemicals and may improve mood and sleep.
• Glutamine crosses the blood-brain barrier calming effect on the mind also helps increase energy and mental alertness.

Additional tips for mental & neurological health.

• Try to have fun – Plan things you used to enjoy, even if they feel like boring.
• Lighten up by tuning in to your favourite sitcom or video, reading the comics, or chatting with someone who makes you smile or encourage.
• Take frequent computer and mobile phone breaks to prevent further stress.
• Stay active – Regular exercise is good for your physical and emotional health.
• Take up a calming hobby or do something new and exciting such as Knitting, working on puzzles, reading, or some other favourite pastime can help you take a breather from the stresses of life.
• Spend Time Outdoors & Practice deep breathing.
• Meditation can play a role in preventing depression relapse.
• Challenge negative thoughts.
• And finally, Laugh Out Loud like children: It lowers cortisol – stress hormone, boosts brain chemicals called endorphins, which helps your mood and keep you distracted from stress triggers.

For your particular health problem(s), or to change your medications it is strongly suggested to avoid self-medication and consult your GP / health provider or Mind & Body Holistic Health Clinic.

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