Recall the feeling of a runner’s high? Getting outside and moving have a positive impact on the brain. Hyman suggests avoiding high-fructose corn syrup, trans fats, and food additives as much as you can each day. While these foods provide quick energy, they can also spike your blood sugar and lead to an energy crash shortly after. Processed foods contain artificial flavorings and sweeteners that can cause brain fog and hurt memory. “These colorful superfoods come loaded with brain-boosting stuff like phytonutrients,” Hyman says. Whole plant-based foods like legumes and berries have antioxidant properties to provide sustained energy for the brain to focus. This diversity strengthens the gut microbiome, which helps reduce inflammation. Eating a diverse array of plant foods provides your brain and body with many nutrients. Colorful plant foodsĬolorful plant foods should take up the bulk of your plate, Hyman says. Start by incorporating protein shakes, nut butter, and fatty fish into your breakfast, according to Hyman. “When you lose muscle, you age faster, and your brain takes a huge hit!” Hyman writes in his post. Hyman, in his sixties, aims to eat 30 grams of protein at every meal to build muscle. For those who are 40 and older, when muscle begins to atrophy, the protein recommendation rises to about 1 to 1.2 grams per kilogram of bodyweight, according to experts. While protein requirements vary by weight, age, and exercise regimen, the general recommendation for adults is 0.8 grams per kilogram of body weight (you can also multiply your weight in pounds by 0.36 to get a rough estimate).
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