March 01, 2023 Six things your brain needs to remain healthy

While it is well known that healthy food choices can have a major impact on your physical health, especially if you have diabetes, many people are unaware that how you eat can also affect mental health. Your emotional state and how you function can affect your blood sugar control, too.

1. Avoid stress: the food-mood connection

A recent diabetes diagnosis, or worrying about managing your blood sugar (glucose), can lead to an increased level of stress. Alison Lieberman, a registered dietitian who has worked at Humber River Hospital and Lakeridge Health Diabetes Education Program, says, “Stress can lead to poor blood sugar control both directly and indirectly. When the body is under stress—either physical illness or mental anxiety—blood sugars often rise due to the release of stress hormones.” Feeling overwhelmed also has indirect effects, she adds:

When under stress, people are less likely to check their blood sugars as regularly, watch their diet as strictly, or follow an exercise plan.

2. Eat regularly to avoid low blood sugar

Low blood sugar, or hypoglycemia, can lead to irritability and fatigue. Eating regularly is key to avoiding this, for those with type 1 or type 2 diabetes. Choosing the right kinds of carbohydrates also helps to keep blood sugars more stable. Lieberman says, “Eat complex carbohydrates, including high-fibre foods such as whole grains, pulses [dried peas and beans], and starchy vegetables. Limit refined carbohydrates, such as white breads, sweets, and pop. Complex carbohydrates take longer to digest, creating a more sustained fuel supply to the brain.”

3. Choose balanced meals

Including protein-rich foods such as fish, pulses, soy, poultry, dairy products, meat, and nuts at meals may not only help to keep blood sugars more stable but also provide specific nutrients (such as vitamins and healthy fats) for the brain.

4. Go for good fats

Unsaturated fats, especially omega-3 fatty acids, are essential for good health. These fats are vital for proper brain function and have also been shown to protect against depression. Omega-3 fats are found in cold-water fish, such as salmon, sardines, and mackerel, as well as in plant sources, such as flaxseed, canola oil, walnuts, and hemp seeds.

5. Get your vitamin B12

This vitamin is vital for a healthy brain, as it is a key nutrient for maintaining nerve cells. If you are a vegetarian, taking a supplement can be beneficial, since B12 is only found in animal products. Research shows that having lower amounts of stomach acids (one result of aging) may lead to poor vitamin B12 absorption, so if you are over the age of 50 (or if you are younger and regularly take medications that reduce your stomach acids), consider a B12 supplement.

6. Stay hydrated

Being dehydrated can leave you feeling tired. Make water your drink of choice; regular pop and fruit juices can raise blood sugar levels.

Recipes

Protein oat pancakes
Baked beans on toast with spinach and poached eggs
Oven-roasted salmon with sriracha and lime
Hummus

Did you know?

Starchy foods, such as whole-grain breads and cereals, rice, noodles, or potatoes, are broken down into glucose, which your body needs for energy. Read more from “Meal Planning” now.

This updated article originally appeared in Diabetes Dialogue.