Brain food: how to eat and sleep your way to a healthy mind

(Getty Images/iStockphoto) Feeling sluggish, foggy-brained and emotionally drained? And it’s only February?! You’re not alone.

Time for a brain boost. Neuroplasticity is the latest buzzword when it comes to cognitive wellness, and it refers to the brain ’s ability to rewire itself. Nutrition , along with other lifestyle factors, play a key role in this process, meaning there are ways you can protect your brain and support your mental health through things like diet, exercise routine and sleep.

Here’s how to hack your way to a healthier mind . The brain diet

Start with real food . The brain is mostly made up of fat and water, so eat plenty of healthy fats like oily fish, nuts, seeds and olive oil, particularly those high in long-chain omega-3 fatty acids, says podcast host Dr Rupy Aujla (@ doctors_kitchen ), author of Doctor’s Kitchen 3-2-1 (£16.99). “They have been shown to promote the growth of brain cells which can help maintain the adaptability of the brain and also provide quality protein , which is broken down into amino acids that are used for the production of neurotransmitters (the chemical messengers of the brain),” he says. “Dark leafy greens like cavolo nero, spinach, rocket and sprouts contain high amounts of phytonutrients that drastically reduce inflammation in the body, which can disrupt brain processes leading to symptoms of fatigue and low mood.” Dr Rupy Aujla is author of Doctor’s Kitchen 3-2-1 (The Doctor’s Kitchen) In fact, as a rule of thumb, the darker the food, the better, says neuroscientist Dr Tara Swart (@ drtaraswart ), author of bestselling title The Source (£10.99). “These foods contain anthocyanins, that contribute to neurogenesis (the growth of new neurons in the brain), a form of neuroplasticity,” she explains. “So try to go for black beans over cannellini beans, purple sprouting broccoli over regular where possible. Organic dark chocolate (containing over 80 per cent cocoa) and organic coffee count, too.”

Berries are particularly beneficial to the brain, as rich sources of polyphenols, Aujla adds. “They may also be involved in the production of the brain-derived neurotrophic factor BDNF, which is involved in the maintenance and survival of nerve cells and could be a critical component of protecting the brain against disease.”

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