Nutritional Advice Part 3 – A healthy diet protects the body and soul, works like a balm for the memory and is budget-friendly

A so-called “power dish” recommended by Dr Neal D. Barnard (Professor of Medicine, Washington) contains one-quarter fruit, one-quarter vegetables, one-quarter pulses, and one-quarter grains. Combining two meals with intermittent fasting causes fat to melt away and activates the brain cells. Books such as “Power Foods für das Gehirn” (“Power Foods for the Brain”), “Raus aus der Käsefalle” (“Escape the Cheese Trap”) and “The Vegan Starter Kit” (which are listed in this blog) discuss some of the topics of this article in detail. I appreciate the insights gained from conversations with experts, books, blog articles, and YouTube influencers, and I wish to include references to these things in this blog. Naturally, I am always open to critique or comments.

A vegan diet would serve anyone with a restricted food budget well. You spend less when you do not buy meat and cheese and consume only small quantities of oil and alcohol. It also becomes possible to afford some bio vegetables, nuts, and kernels for a salad. Buying algae-based omega-3 tablets as a food supplement would also be more affordable.

Neal D. Barnard discusses low-fat diets in detail. One of the most important factors is the relationship between omega 3 and omega 6, which can be simply improved through the limited consumption of saturated fats. Nuts and kernels are healthy but not in high quantities; a handful per day is enough. As was previously mentioned in “Nutritional Advice, Part 2”, oils should only be used sparingly. To achieve an even better omega-3 relationship, I am currently experimenting with one or two algae-based omega-3 tablets. Incidentally, while fish (so often mentioned in this context) contains omega-3 fats, these are up to eighty-five per cent lower in quality. Unfortunately, they usually also contain toxic substances.

Anyone who follows a low-fat diet (which requires a change) will soon realise that weight and cholesterol levels have returned to normal. That is why people with ideal weight also usually have healthy blood markers. In various studies, cholesterol levels have been linked to Alzheimer's disease and reduced cognitive function. I can confirm from experience that you feel more mentally active when you weigh less. I have used oils sparingly to maintain low cholesterol levels, particularly when preparing salad dressings. I now attempt to use cider or red wine vinegar and spices increasingly. It is also possible to fry foods with small amounts of high-quality oil.

My beloved cashew nuts can temporarily work as an antidepressant-like chocolate. Nevertheless, I can tell you from personal experience that it is not recommended to consume them too often, as this led me to gain weight. In addition, studies have shown that walnuts, kernels, pecans, and pistachios positively affect memory.

Personally, both alcoholic drinks and alcohol-free beers make me lethargic. Many renowned studies have recommended the famous glass of red wine to promote heart health; this is even recommended for those with Alzheimer's disease. In his book “Power Foods for the Brain”, Neal D. Barnard convincingly explains why drinking alcohol is not such a good idea and why we are probably better off without it. Grape juice and blueberry juice are two better alternatives. Due to the highly concentrated sugars in fruit juices, I believe these drinks should only be consumed a maximum of once per week.

Why should alcohol be foregone? There is nothing better for one's general health and, in particular, cognitive faculties than regular, sufficient, high-quality sleep. While alcohol helps to send you to sleep, it can also cause you to sleep restlessly and wake up throughout the night. I have examined my own sleep patterns with the app “Sleep Watch” and following the consumption of alcohol my sleep statistics were consistently worse.

From experience, I can advise against caffeine and green tea consumption. After cutting out these natural stimulants, I could fall asleep more quickly, and my general sleep quality improved significantly. While many studies have talked of the positive effects of caffeine, the negative impact on one's sleep takes first priority.

It is, of course, true that anyone who injects a bit of movement into their day will find it easier to fall asleep in the evening. Protein hinders serotonin production, significantly contributing to difficulty falling asleep. Carbohydrates, on the other hand, promote the production of serotonin. Thus, it is best to largely forgo protein shakes, tofu and pulses in the evening and, when necessary, choose pasta or bread. I generally attempt to stop eating two or three hours before bed. A calming tea or water helps to send you off to sleep.

A well-nourished body functions better. Anyone who has eaten junk food regularly for many years or had to take tablets for years would benefit from fasting. Intermittent fasting is more straightforward than fasts, which last for days, as the latter requires preparation and time. The potential benefits of raw foods, purely ketogenic diets and sulphur detoxes are exciting. However, I prioritise fasting. Detoxification of the body noticeably improves cognitive function. Many books and videos talk of the healing effect of ketones on the brain. After as few as three days of fasting, the concentration of ketones in the brain reaches a maximum. Therefore, you do not necessarily need to fast for several days. Short, well-prepared fasting periods will have almost the same effect.

Regarding food supplements such as multivitamins, it is essential to check that these do not contain zinc, copper or iron. I avoid drinking any type of beverage included in an aluminium can. Human beings do not require aluminium. While zinc, copper and iron are needed, these should be administered sparingly. The body can absorb and regulate metal substances more easily through green vegetables and salads. Iron taken in the wrong measure can damage the brain, while metals rust and destroy brain cells. So, caution is advised, actually. When a doctor explicitly recommends this, zinc, copper and iron should only be taken as supplements.

In the book Power Foods for the Brain, Vitamin B12 supplements are recommended for all age groups regardless of diet. Vitamin E also has a positive effect on memory. If I have not consumed sufficient quantities of berries and grapes, I take the multivitamin from Foodspring. Burgerstein multivitamins are another option, while TopVital contains zinc. Vitamin D supplements might be necessary to avoid vitamin deficiency. You must regularly spend time in the sun.

Exercise and, more generally, movement are fundamental to staying mentally active. I train my mental skills as often as possible with the Gehirnjogging app Elevate (“jogging for the brain”). Reading, learning new skills, and opening oneself up to new experiences are also crucial for mental health. The section of this blog entitled “resources” will continually add apps and discuss cognitive function's positive and negative aspects.

Alongside low-fat diets and alcohol-free drinks, mentioning apps focusing on mindfulness is fitting. I am cautious about meditation because of personal experience. Ten minutes per day is adequate to keep track of the day and, for example, change one's diet.