Beating brain fog

In a nutshell, getting your brain to function at its best centres around consistently consuming a Mediterranean diet. Thankfully it’s not rocket science, but unfortunately the Med diet is far from the norm in the West, & increasingly, it’s not even the norm in a lot of the Med too!

So what is it about the Mediterranean diet that makes it so very beneficial? For one, it is high in flavonoids – compounds found in plant foods that have been shown to improve our mental accuracy, speed & working memory. They appear to improve blood flow & support the super-highways in our brains that transport all the messages between cells.  One study showed improved function with a smoothie that contained less than 2 portions of mixed berries. Anyone can achieve that!

In addition to berries, flavonoids-containing foods include our greens, the onion family, tea, citrus fruits & dark chocolate.

The omega 3s in the Med diet’s oily fish, nuts & seeds are also positive for cognitive performance. Studies demonstrate improved memory, language & speed. Neurotransmitters work better with a ready supply of om3s. They protect our nerve cells by protecting against everyday damage. They are anti-inflammatory, promote the production of new nerve cells & improve function in the hippocampus which has an important role in learning & memory.

Low levels of vitamin D are also associated with declining cognitive performance. Whilst we can’t all benefit from Mediterranean hours of sunshine, we can choose more of the foods that provide it – oily fish, mushrooms, eggs & ricotta cheese.