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October 7, 2018: Brain Healthy Food

My weekly Get Your Stuff Together Sunday email series gives you one actionable focus for the week that will make your life a little easier.

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Most people realize that certain food isn't doing anything good for their bodies, but do you realize what it may be doing to your brain? This week, we’re talking about what food you can eat to keep your brain healthy and functioning well so you can stay at the top of your game.
Your brain and your diet

Nobody wants to deal with dementia in their old age, and if you have firsthand experience with a family member or friend with Alzheimer’s disease, you would likely do anything to avoid that fate. Good news - there is evidence showing that you have a lot of ways to control the risk of dementia. In one study, researchers found that as little as six months of a healthy diet with lots of fresh vegetables and light on carbohydrates can reduce memory decline, speed up mental processing, and enhance inhibitory control and attention.

Some food can increase inflammation in the body and the brain. In a healthy brain, the amount of activity in specific areas of the brain decreases greatly with even moderate alcohol consumption and a high sugar diet. Nicotine makes the negative effects even stronger. Sugar is the first thing you need to kick in your diet. Sugar is often hidden with other names such as sorbitol, fructose, cane juice crystals, maltose, fruit juice concentrate, high-fructose corn syrup, and barley malt.

Food over supplements

Dr. Lisa Mosconi, the founder and director of the Nutrition and Brain Fitness Lab at New York University Medical Center, found that people who consumed foods high in saturated fat, trans fat, cholesterol, and sodium had lower brain volumes than people who ate healthier. Importantly, Mosconi only found strong effects when the nutrients were consumed in food and not from supplements.

Good news

The good news is, your brain can heal itself if you stop consuming inflammatory food and replace it with fruit, vegetables, high quality proteins like eggs, fish, lamb, chicken, beef, and bison, nuts and seeds, lentils, chickpeas, and quality grains like quinoa. Keep your grain intake on the low end, but do not cut it out. Cook with healthy oils like avocado oil, coconut oil, macadamia nut oil, and olive oil.

Next Sunday, we’ll talk about changing up your exercise routine with the beautiful fall weather.

Do you have a friend who could stand to G(her)ST? Feel free to forward this!

I hope you have a wonderful week,


Kelly Morgan, Ph.D.

Tsirona -

My weekly GYSTS email give you one actionable thing to do for the week that will make you life a little easier. As "they" say, "Fail to plan; plan to fail." Get these emails (and more!) delivered right to your inbox by clicking HERE.