It can be challenging to choose foods that are going to fuel your brain as well as keep you healthy and your weight under control. 

It’s so tempting to buy foods that taste delicious and fill you up fast, I get it. The problem is that many of those seemingly tasty goods have been totally stripped of all their nutrition and goodness. 

Have you felt overwhelmed at the grocery store, not knowing what to put in your cart? Let me know how you decide what to shop for your brain health, reply to me! 

There’s no doubt about it - if you’re someone who is currently dealing with brain fog, focus or memory issues, diet really is the first place to start making changes. 

I’m a big fan of making things simple, so here’s a short list of the top 5 things to avoid on your next trip to the store! 

Processed/ Cured Meats

You might enjoy a slice of ham, salami on your pizza or a hot dog but you should know that most cured meats like those contain nitrates and nitrites which have been linked to Alzheimer’s disease, Parkinson’s, and type-2 diabetes. 

Studies have also found links between those compounds in cured meat and the development of insulin resistance, which leads to an increase in brain function decline. 

Any kind of jerky, salami, ham, and hot dog sausage meat should be out of your cart if you want to look after your brain and health. 

Why should you try cut back on these foods? They have been linked to:  • Cognitive decline • Memory disorders • Brain fog • Increased risk for type-2 diabetes • Weight gain • Increased risk for anxiety and depression • Many other chronic health issues

Alcohol

Ok sure, some research does support the benefits of the odd glass of wine, but the bottom line is that overconsumption of alcohol is damaging. It can lead to adverse neurological effects such as brain shrinkage, alterations in neurotransmitter pathways, as well as disrupting your sleep and reducing sleep quality. That’s important seeing as sleep deprivation is connected with an increased risk for Alzheimer’s disease and other brain disorders. 

Refined Carbs

You’ll need to cut back on things like white flour, pizza dough and certain types of bread if you’re going to care for your brain health properly. These foods are processed quite heavily and as such can lack nutrition as well as fiber. They get broken down so fast by the body that your blood sugar can spike, in turn increasing the risk for diabetes. 

Over time, these kinds of refined carbs can increase your risk for brain disorders such as Alzheimer’s. It’s best to swap these for more high fiber, nutrient dense versions, such as spelt, rye and sourdough bread or different types of pasta like lentil or garbanzo. 

Sugar Substitutes

Many people mistakenly think that low-calorie sugar alternatives are good for you. They are not. Aspartame in particular can trigger the brain’s reward response system and can disrupt healthy brain function. 

A study showed that consuming aspartame in large amounts as opposed to natural cane sugar, caused increased rates of depression. Artificial sweeteners are also linked to an increased risk fo stroke and dementia. 

Unhealthy Fats 

It’s just a fact that certain fats are not good for you, period. Trans fats and vegetable oils can lead to inflammation, in turn learning to a reduction in brain function, neurological dysfunction and even memory loss. 

Trans fats have also been linked to an increased likelihood of developing Alzheimer’s disease and other mental health issues. 

If you want to protect your brain, give trans fats a miss and swap them for healthier alternatives such as olive, avocado and coconut oils.