Food for Thought …a Brain Enhancing Formula

There are many factors that affect the orientation method which is the key factor in a Davis® program, such as noise, pain and fear. Life happens and much of this we have minimal control over.  There is one thing we can control and will affect how we think and use our orientation tools and that is nutrition.

Much of what I suggest is based upon years of working in the health industry, listening to a variety of podcasts and training in nutritional counseling besides personal experience.  These suggestions are purely things to consider and of course, when in doubt, go to your medical advisor. Meanwhile I will attempt to sift through the information presented as of now; nutritional science is new and constantly evolving.

In general, most people do better on a higher-protein, lower-carbohydrate diets to enhance focus. Neurotransmitters are chemical messengers that your body can’t function without. Their job is to carry chemical signals (“messages”) from one neuron (nerve cell) to the next target cell. The lack of, or depleting amounts of the neurotransmitter dopamine is often the culprit which decreases attention spans.  This is why people with ADHD for example, are provided medications that increase dopamine levels. Altering your diet, according to many functional medicine doctors, can produce similar effects. Dopamine increasing foods are beef, poultry, fish, eggs, seeds (pumpkin and sesame), nuts (almonds and walnuts), cheese, protein powders, and green tea.

Food quality affects how your brain and body work. One way to increase performance is to drink plenty of water as your brain is 80 percent water. Anything that dehydrates it, such as too much caffeine or alcohol, impairs your cognition and judgment. One rule is (with the exception of those who are obese) is to drink half your weight in ounces daily.

It is important to start each day with protein to boost your focus and concentration. Protein helps balance your blood sugar, increases focus, and gives your brain the necessary building blocks for brain health. Eating carbohydrates that do not spike your blood sugar and are high in fiber, such as those found in vegetables and fruits, like blueberries and apples is beneficial. Carbohydrates are not the enemy; they are essential to your health. Bad carbohydrates, the ones that have been stripped of nutritional value, such as sugar and simple carbs, are the problem.

Sugar is not your friend, it increases inflammation in your body (which leads to inflammation in the brain, as well) and erratic brain cell firing. Rule out refined carbs as they are loaded with sugar or substances that are easily broken down into sugar in the body. They trigger a quick spike, then a crash in blood sugar levels that leaves people feeling spacey, confused, tired, and inattentive. In addition, simple carbs spike serotonin levels in the brain, which make you feel temporarily happier and more relaxed. This sounds great, but serotonin can also give people a “don’t worry, be happy” attitude that drains motivation and drive…not exactly the best mindset for work or school, best to stick with smart carbs.

Avoid potential food allergens or sensitivities. A growing body of research shows that potential allergens—gluten, corn, soy, artificial dyes, sugar, artificial sweeteners, and dairy may trigger ADD/ADHD-like symptoms in some people. Food additives and colorings, such as red dye 40, can cause hyperactivity in children with no previous history of this problem according to a study in the The Lancet.  Research from the ADHD Research Centre in the Netherlands showed 85% of children who followed an elimination diet showed an improvement of 50% or more and no longer met the criteria for ADHD. (https://www.amenclinics.com/blog/the-surprising-role-diet-plays-in-add-adhd).

If you do your own meal preparation and limit most of your grocery shopping to the outer aisles of the grocery store, you will have made great inroads into choosing brain optimizing foods. The only thing remaining is to watch pesticide use and note where your meat comes from.  You are not only what you eat, but also what the animals you eat ate. For example, fish is a great source of healthy protein and fat but can also contain mercury levels. The larger the fish, the more mercury it probably contains, so go for smaller varieties. Safe fish choices with the highest omega-3s include wild Alaskan salmon, sardines and anchovies.

With the numerous distractions that are a part of your everyday life, it can be difficult to pay attention to the task at hand especially if a challenging nutrient deficiency is added to the equation. Sometimes you might need a supplement. For example, if fatty fish is not part of your diet, then you might need to take Omega 3’s. If you don’t eat plenty of dark green leafy vegetables, you’ll likely need magnesium and some research suggests most of us are deficient in this mineral.

We cannot always rely on our food to be of good quality. Many natural health practitioners suggest we take a multivitamin, Omega 3 fish oils and vitamin D daily. There are other supplements that can influence learning. There is no one size fits all solution and you may want to try supplements such as curcumin, grape seed extract or L-theanine. If you google these items on how any of these items affect the brain, you will find some convincing research. I personally found grape seed extract very effective.

One fairly new supplement is Lion’s Mane that I personally take especially when feeling a bit of brain fog. It is a mushroom that may be valuable for a child’s developing brain. According to research, its primary bioactive compounds, hericenones and erinacines, actively stimulate the production of nerve growth factor (NGF), a critical element for maintaining and organizing neurons in the brain. NGF supports neuroplasticity, the brain's ability to form and reorganize synaptic connections, which is crucial for learning and adaptability. (https://becomelucid.com/blogs/news/lions-mane-mushroom-for-kids#:~:text=Lion's%20mane%2C%20a%20powerful%20mushroom,organizing%20neurons%20in%20the%20brain.)

To summarise:

• eat more protein, particularly at the start of the day

• eat less carbohydrates

• incorporate healthy fats

• eat vegetables and fruit

• avoid sugars which can be disguised as high-fructose corn sweetener, dehydrated cane juice; dextrin; dextrose; maltodextrin; sucrose; molasses; and malt syrup

• keep your grocery shopping to the outer aisles of the grocery store

• cook from home as much as possible, eliminating processed foods

• drink plenty of water

• investigate some supplementation.

Happy Eating and Learning 😊!

Sharon Roberts, Davis Facilitator, Ontario https://dyslexia.ca/