It sounds banal, but did you know that dehydration is very threatening for the brain? And many people do not drink enough during the day. One and a half liters per day is an absolute requirement. This amount must be increased during sports practice or warm weather. Coffee, tea and alcohol are not suitable for increasing your moisture supply. They are moisture-repellent. If you get a headache and thirst, you probably already have a fluid deficiency. Read this to find out more on fluid deficiency. Dehydration causes confusion and problems with attention and short-term memory fairly quickly. That is why you often notice that some older people seem confused when the summer heat persists. Perhaps they just didn’t drink enough!
Keep your sugar level stable
Our brains get their energy mainly from the burning of glucose, which our body finds in the carbohydrates in our diet. Enzymes in the gastrointestinal tract break down the carbohydrates into glucose. The glucose is absorbed into the bloodstream and in this way supplies our brains with fuel.
However, not all carbohydrates are equally good. The simple carbohydrates (such as sugar) are converted into glucose very quickly. This sudden rise in glucose levels is answered by the pancreas with the production of insulin, so that the sugar level in the blood drops as suddenly as it rises. And this low blood sugar level means that we are less able to concentrate and that our short-term memory works less well. Teachers have certainly noticed that their students are often less attentive after the break because they then have a dip in their blood sugar levels after they have ingested sweets and soft drinks (both of which contain simple carbohydrates) during the break.
To maintain our brain, we need carbohydrates that keep the energy level at a high level for a long time. In other words: complex carbohydrates that are found in, among other things, grains and in most vegetables. They break down more slowly and keep the glucose level up for a long time.
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Provide adequate antioxidants
Free radicals are by-products of the metabolism in the cells. They are very reactive particles that absolutely want to bind and thereby damage healthy cells. This oxidation process (indeed comparable to the rusting of iron) takes place continuously. Some cells (such as brain cells) are particularly vulnerable to attack by free radicals. Fortunately our body produces its own antioxidant substances, which fight free radicals and try to prevent damage. But this production gradually decreases over the years.
If you also have a lifestyle that plays into the hands of free radicals – for example by eating a lot of fatty food and / or smoking – then your brain can be put to extra stress. On the other hand, ensure that your diet contains many antioxidant substances, then you can limit the damage. Choose among other things foods rich in vitamins C (berries, citrus fruits, Brussels sprouts, broccoli, …) and E (potatoes, olive oil, pumpkin and sunflower seeds, …).
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