When we decide to diet, many things happen to our body. Not only is there a change in body weight, body shape and fat mass, but it’s way more than that. Changes in diet, the type of food we consume and the type of workout that we live also affect the occurrence of changes in our brain.
How significant are changes in the brain when we go on a diet? Look at the facts!
1. Reducing artificial sugar is good, especially from processed foods
Foods that are high in sugar are dangerous for the brain. In addition to worsening insulin regulation in the body, too much sugar will also increase the risk of inflammation and stress. Too much sugar will cause your brain, research shows that there is a disruption of brain function, worsening mood disorders and depression.
It doesn’t matter if the sugar comes from natural food ingredients, for example from fruit. However, it will be a problem if the sugar comes from processed foods, such as cakes, sweets, sweet drinks and the like. Research shows that additional sugar reduces the production of chemicals in the brain known as brain derived neurothropic factor (BDNF).
Without BDNF, our brain cannot form new memories and reduce the ability to remember many things. In the other words, too much extra sugar reduces BDNF, then decreased brain chemical levels contribute to insulin resistance and then lead to type 2 diabetes and other health problems. So, it’s good if you decide to cut off sugar from your life!
2. Not only sugar, high-salt foods also adversely affect the brain
We are all into salty food, right? Moreover, Indonesian tongues tend to prefer salty and savory foods. However, research published on the National Institute of Health website shows that eating foods high in salt reduces blood flow in the brain and cognitive impairment in mice.
These mice also have problems in cognitive function, namely recognizing objects, navigating mazes to build nests. However, if returned to normal food, the disturbed brain function will become normal as well.
Therefore, reducing foods that contain high salt levels when dieting is the right decision. Moreover, salt has also been known to trigger high blood pressure, which in turn increases the risk of stroke, kidney failure and heart disease
3. Foods that contain probiotics are good for mental health
Who likes sour-fresh taste from yogurt? Apparently, besides being delicious on the tongue, yogurt is also good for maximizing the diet and nourishing the brain, you know.
Research published on the Hardvard Health Publishing website shows that foods containing probiotics (containing good bacteria) can reduce anxiety and stress levels, and it’s good for mental health. Probiotics can also help improve mood and improve cognitive function in the brain.
Besides yogurt, foods containing probiotics are kefir (fermented drinks from goat’s milk), kimchi, kombucha (fermented green or black tea), pickles, some types of cheese (mozzarella, cottage cheese and Gouda) to tempeh! Can be chosen according to taste, huh!
4. Don’t forget to enter seeds in your diet menu!
The right diet can help improve short and long term memory. Seeds are one of those. Grains are generally rich in vitamin E which blocks the decline in cognitive processes as they age. In addition, some grains contain omega 3 fatty acids and high antioxidant levels.
In addition, vitamin E in grains also protects cells from free radicals, reduces the risk of Alzheimer’s and senility. You can try different kinds of seeds, ranging from sunflower seeds, quinoa, chia seeds, to sesame seeds. Therefore, don’t forget to add whole grains to your daily diet, huh!