Eat Better to Write Better
A writer’s journey is never complete. Sure, we finish a piece and publish it, but our quest to keep writing lives on. The desire to become better is a side kick on our writer’s journey. I’m constantly looking for ways to improve my creativity, tools for grammar, and new routines for enhanced productivity. Over the years, my writing has gotten better and as I’ve learned with health improvement, it’s more about making progress than being perfect. In fact, my education and experience in the health field has helped my writing more than I could’ve imagined. Who knew that with more sleep, some additional movement, better food, and less alcohol I could become a better writer.
“The First Wealth is Health.” — Ralph Waldo Emerson
The Basics of Improved Brain Function and Productivity
To be better at anything we must practice from an optimal level. However, this isn’t always possible or easy to do. That’s why when it comes to both writing and health, consistency is key. Making changes to our health is hard, but doable. And optimizing health habits equates to big returns in the long-term.
Antioxidants
Jumping right in, let’s focus on Antioxidants. Foods rich in antioxidants help protect the body from free radicals. Think of the quickly browned skin of a cut apple. Free radicals begin damaging the apple once it’s cut in a process called oxidation. If you want to protect the apple from free radicals to postpone oxidation, simply squeeze a little lemon juice on the cut side. Aging, including of the brain, occurs through a similar process of oxidation. And antioxidant rich foods, like the vitamin C rich lemon, offer protection from this.
When considering foods high in antioxidants, eat the rainbow — meaning the more colorful and bright a piece of produce is, the more antioxidants it likely has. Many antioxidants rich foods also contain anti-inflammatory properties. Along with protecting the body, they actually work towards healing any previously existing inflammation. The examples below contain antioxidants, work to fight inflammation, and are linked to improved brain health:
Blueberries (and other berries)
Dark leafy greens
Cherries
Spices like turmeric
Dark Chocolate
Another antioxidant food, which happens to be a favorite of mine, is dark chocolate. Containing antioxidant and anti-inflammatory properties via flavonols, you no longer have to feel guilty about having that piece of dark chocolate in the evening. Look for chocolate with a high cacoa percent, preferably 80% or above, and avoid milk or white chocolate, which, high in sugar, are simply considered candy.
Bone Broth
Bone broth is making a name for itself in the health sector for a multitude of benefits. These include collagen production, gut permeability, protein enrichment, while containing both antioxidants and being anti-inflammatory. Combining bone broth with healing spices such as ginger and turmeric gives it a double punch and boost to your health and brain.
Cannabis
You may not think of cannabis as actually having the ability to boost your cognitive function, but recent studies suggest otherwise. THC studies conducted on older mice reflect an improvement in age-related cognitive declines. More research still has to be done, but this offers a promising and side effect free approach to curbing cognitive decline as we age. Let’s not forget about the antioxidant properties of CBD as well. Just as the berries and dark, leafy greens previously mentioned, CBD, a component of a dark, leafy green plant also has documented antioxidant properties. And that’s not all. It has also been regarded as neuroprotective and containing anti-inflammatory components. The leaves of the marijuana plant (again, dark leafy greens) also contain these same brain boosting properties.
Omega-3 Fatty Acids
And as for hemp seeds, they contain omega-3 fatty acids, something found in only a few other plants, which has been linked to cognitive improvement. Other sources of these fatty acids include: wild salmon and sardines, and algae. Containing DHA, these sea-based sources, along with hemp seeds, are linked to improvements in memory, brain health, and learning.
Extra Virgin Olive Oil
Extra virgin olive oil is another major brain boosting fat. Containing monounsaturated fats, evoo reduces inflammation and the risk for cardiovascular diseases, protects the brain, and can give your cognitive function, specifically learning a boost. Apply to everything and use a low heat when cooking with it. Stay mindful of portions, as while evoo is a healthy fat, it’s still a fat, thus more calorically dense than protein or carbohydrates.
Avocado
Avocado is another fat that has abilities to supercharge the brain. A good source of fiber and monounsaturated fat, avocados contain both antioxidant and anti-inflammatory properties.
Eggs
An excellent source of choline, which has been linked to brain development, eggs are another excellent food source for brain health. Choline, being recognized for its brain boosting abilities, is now being added to prenatal vitamins. And it continues to offer cognitive benefits as we age as well. Choose pasture raised eggs and be sure to eat the yolk, which is where the choline is found.
Nuts
Nuts, especially walnuts, which contain monounsaturated fat and omega 3 fatty acids, are a powerhouse for brain boosting abilities. A plant-based source of fiber and protein, nuts have been linked with improvements related to blood pressure, cholesterol, and inflammation.
Exercise and Brain Function
Moving on from food, exercise has been well documented in regards to improving cognitive function. Studies show exercise can actually change the brain, thus resulting in improvements such as memory, learning, and thinking ability. When exercising, you’re also giving your brain a workout. More oxygen rich blood to the brain via increases in heart rate through exercise, equates to better brain functioning. I like to think that exercise is essentially making me smarter, which is something I’m willing to sweat a little over.
Hydration
And if you’re exercising, you’d better be hydrating. Since the brain is made up of an estimated 73% water, even mild dehydration can affect memory, concentratration, and cognitive performance. Stay smart about your water consumption. Pay attention to any dehydration related symptoms such as headaches, dizziness, or dark urine. And if working out vigorously, say running long distance, better to hydrate with something containing electrolytes to replace what you’ve lost via sweat.
Improved Brain Function and Productivity for the Long-Term
Maintaining a healthy brain is crucial for living our best lives, and for being better writers. Best keep it well-nourished and protected to ensure a long, healthy, happy, and productive life.
References:
Nature Medicine, DOI:10.1038/nm.4311
https://lpi.oregonstate.edu/mic/other-nutrients/choline
https://www.eatright.org/health/wellness/healthy-aging/brain-health-and-fish
https://www.sciencedirect.com/science/article/pii/S0006899306027144
http://n.neurology.org/content/90/3/e214
https://www.sciencedaily.com/releases/2015/03/150330112227.htm
