Last week I spoke about the brain/bowel connection, and how both organs control appetite or lead to weight gain and obesity through certain hormones and neurotransmitters. I also discussed how balanced nutritious eating can correct the imbalances created by obesity and unhealthy diets. To achieve healthy weights and health balance, homeostasis, Dr. Daniel Amen recommends the following seven points: eating nutrient-dense foods and restricting high caloric foods; drinking lots of water and keeping away from sweetened caffeinated drinks (soda and soft) and alcohol; eating “high-quality lean proteins;” avoiding refined, high-glycaemic, low fiber refined carbohydrates and sugar; eating healthy fatty acids (omega-3-6-9) and avoiding saturated, hydrogenated oils, and trans fats; eating a variety of non-starchy plant foods of deep pigments; and adding herbs and spices to food and drinking their infusions. Since I already discussed Rule # 1 in Part 1, I will proceed with Rule # 2.

It may sound boring! It is about drinking plenty of fresh water. Unfortunately, I have heard individuals say that they hate the taste of water. That is because they got used to soda and sweetened drinks (10 to 12 teaspoons of sugar). Now, I will state some facts.

The brain consists of 80 percent water and the body is over 70 percent water. Insufficient water intake cause dehydration to organs, hence water is vital to life. However, too many diuretic substances like caffeine, sugar-laden soda and sweetened drinks, and alcohol are harmful negative liquids that slowly dehydrate both brain and body, causing mental decline (focus, thinking, memory), obesity, and other health issues. According to Dr. Daniel Amen, a recent study indicated that Americans consume 450 calories a day of sodas, double the amount 30 years ago. The extra calories add around 23 pounds (around 10 kilograms) of fat per year.

We, too, have adopted “bad” American habits, making us closely following the US example in obesity. Some caffeinated drinks, Frappuccinos, and shakes contain as much as 700 calories. Such calorie-intensive drinks are extremely fattening and harmful to health, leading to diabetes, obesity, cardiovascular disorders and cancer. Dehydration and excess body fat release stress hormones, which cause inflammation, wrecking havoc in the systems and causing irritability and mental fuzziness, regardless of age.

Not all liquids and drinks are equal. Pure filtered water is your best hydrant and cleanser of impurities and toxins. You need around 8 to 10 glasses a day. A couple of glasses as you wake up in the morning helps the body and blood detoxification along with vigorous activities. Your cells require water for optimal functioning. Your blood needs water to make it flow smoothly in the blood vessels and arteries.

In order to expedite the cleansing process, your fluid intake should be free of sugar, artificial sweetener (aspartame, saccharin, sucralose), high fructose corn syrup, (HFCS is not innocuous), caffeine (excessive tea, coffee, soda and energy drinks), and alcohol. For the international readers, I would like to warn that alcohol is not only dehydrating, it can also damage the brain more than you think. You should see what alcohol does to the brain. I wouldn’t like to have such a distorted brain as shown in Dr. Amen’s book, Use Your Brain to Change Your Age.

Increase your water intake and herbal drinks to hydrate your brain, skin, body, and systems. Dr. Amen recommends water with a little lemon juice and a small amount of stevia, the natural sweetener, and green tea, which contains less caffeine. I think you can even enjoy it without stevia. It is a matter of training.

I recommend, along with water and green tea, white tea, water with slices of lime or lemon and ginger, diluted fresh juices, herbal infusions (mint, rosemary, vervein, chamomile, roiboos, hibiscus, lemongrass). For sweeteners, use very little stevia, cinnamon bark or a drop of honey (it is calorie-intensive). These natural sweeteners are acceptable in tiny amounts. Decaffeinated tea is another choice. Chinese researchers found that drinkers of a couple of cups of tea a day have younger DNA than their counterparts.

Rule # 3 is “high quality lean protein.” Why? Because the amino acids in lean meat are essential “building block[s] for brain health.” One of these amino acids is L-tyrosine, which is required to make important neuro-transmitters and stress hormones. It is available in lean meat, fish, skinless poultry and turkey, and legumes. Tyrosine is also the precursor to dopamine, epinephrine and norepinephrine, which influence mood and energy and fight stress. Stress depletes the last two stress hormones.

Another important amino acid comes from proteins like meat, turkey, poultry, fish, eggs and dairy. It is L-tryptophan, which makes serotonin needed for mood stability, improving mental abilities, good sleep, and calming aggressive behaviors.

An essential neurotransmitter gamma amino butyric acid, (GABA) is an alternative treatment for anxiety and convulsions. Protein rich foods offer the amino acid glutamine, which makes GABA for easing anxiety and panic attacks by stabilizing nerve cells, which fire uncontrollably and aggressively in the absence of the nutrient, resulting in irrational temperament, anxiety, anger and irritability. Deficiency in GABA also leads to food and substance abuse.

Other sources of protein are raw and roasted nuts, legumes, high-protein grains (quinoa, buckwheat) and high protein vegetables like broccoli (the cabbage family) and spinach (dark leafy greens). Spinach is around 50 percent protein rich. Protein is needed for breakfast and lunch to improve attention and focus. Because carbohydrates increase serotonin and calm the brain and relax the body, they are better eaten at night. So, too many high carbs (cereals, bread, pancakes, bagels) in the morning make you sleepy and less energetic and attentive. Instead, go for protein rich foods (eggs, yogurt, nuts).

The brain and body have their own protocols to regulate eating and sleeping schedule, and how, what, and when to eat certain categories of foods. These aspects should be respected and should not be neglected. All the body systems are controlled by a pre-programmed biological clock. Any changes that occur to time or zone disrupt the systems, which get out of sync such as with jet lag, resulting in appetite changes; disturbed sleep and bedtime hours; irregular bowel movement becomes; lower energy; and fatigue. Thereby, the brain, the body and their systems should be respected in order to give the appropriate responses, good health, maximum intellectual capacity, good mental reactions, mood stability, healthy organ functions, energy, and feeling of wellness.

Next week inshallah, I shall continue with Rule # 4 to explain how and when carbohydrates should be consumed and with what foods to keep your weight under control, mood stable, appetite in balance, and brain and body healthy and satisfied with the nutrients needed in order to make them function optimally. Get tuned to next week’s episode.

References:

Use Your Brain to Change your Age, Daniel Amen, M.D.

N.B.:

Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.

The previous Health Solutions articles are located at www. arabnews.com

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