Advertising
Advertising

How Healthy Fats Can Change Your Brain And Make You Smarter

How Healthy Fats Can Change Your Brain And Make You Smarter

Let’s face it, fat has had a bad rap, much like eggs.

It’s good.

It’s bad.

Eat it.

Don’t eat it.

Advertising

But, the reality is, the human body needs good fat for a variety of functions including creating hormones, healthy pregnancy, storing energy, insulating the organs, and to act as messengers for protein.

Many of the vitamins your body needs require fat to be absorbed; you’ve heard of the fat soluble vitamins A, E, and K, for example.  Even better, plenty of healthy fats in your diet can help you lose excess weight and support a healthier lifestyle. Not to mention, when you add healthy fats to food and recipes it add flavor, nutritional density, and satiety.

With so many options out there, keep in mind as to what type of fat we’re talking about: healthy fats. Healthy fats include monounsaturated, polyunsaturated, and Omega-3s, in this case.

Wow, with some many important benefits of fat how can you not be excited knowing we haven’t reached the best part yet; which is that fat can help make you smarter!! Who doesn’t want to be smarter?!

Here are a few healthy reasons to add good fats into your diet.

Advertising

1.You can hold off Alzheimer’s

You’ve worked hard over the years, built memories, and cherished every moment of the life you lived; luckily, adding healthy fats into your diet can protect your brain against Alzheimers and dementia. Alzheimer’s affects millions of people, 5.4 million in American alone. However, there is good news, research is showing you can lower your risk through control of your diet.

According to a study published in the Journal of Neurochemistry, which compared the effects of monounsaturated fats and polyunsaturated fats. The group who ate a balanced diet with monounsaturated fats had a change in brain chemistry which improved cognitive abilities, slowed decline, improved their resiliency and decreased their risk of developing Alzheimer’s.

How do you get these benefits? By adding super healthy oils such as olive oil and canola oil to your diet. 

2.You can improve your memory

A diet high in monounsaturated fats such as those found in olive oil helps the neurotransmitter acetylcholine. Granted, it’s a mouthful of a word, but it’s important for memory. Without dumping a ton of medical jargon on you, which, aside from putting you to sleep, will only leave you confused, I’ll put it simply: Good fats increase acetylcholine and it depolarizes potential membranes, blocking adaption. In this case, blocking adaptation creates a stronger memory. Acetylcholine derived from good fats also blocks transmission in the hippocampus of the brain in order to prevent old memories from interfering with making new memories.

In short, acetylcholine is important for encoding and creating new memories, as a shortage of monounsaturated fats inhibits the body’s ability to create new memories. The clearer you’re able to remember new skills, ideas, and lessons the more you apply them to your life, making you smarter in your everyday activities. You can read more on the importance of acetylcholine in this article.

Advertising

3.You can improve your ability to learn

There is a lot of hype about Omega-3s lately, and fish oil has become a must in many American homes because of its reputation for producing healthy heart benefits. Of these, DHA is important for brain and learning, without it the structural and functional integrity of brain cells are compromised. Compromised cell functions equals compromised learning and retaining abilities.

The adage that we lose our cognitive abilities as we get older needs to be put to permanent rest, with proper diet and supplementation your cognitive abilities will stay sharp into your golden years.  With Omega-3s and DHA in your diet the body is provided the nutrients needed to create the neurotransmitters for cell/nerve communication and processing of new information. To read more about this, check out this article.

How do you add more Omega-3s and DHA to your diet? You can get them from flaxseed, walnuts, and, of course, a fish or krill oil supplement. If you’re using a supplement make sure it’s a pharmaceutical grade fish oil and one which uses wild caught fish to help prevent the risk of mercury.

4.Your digestive tract can get better, making you smarter

The connection between the digestive tract and brain is still relatively new, but new studies are showing how your gut health and your thinking abilities are tightly interconnected. Researchers are starting to see how good digestive health is directly related to good brain health, and how healthy fats are related to both.

Omega-3s are one of the strongest anti-inflammatory fatty acids available to the human body, and they are also ones readily available in many of our foods, especially wild caught fish. New research is showing what you put in your body directly affects mental/emotional disorders, and if you eat a healthy diet, including the varieties of fat your body needs, your gut can begin to heal and the brain begins to function better.

Advertising

More good news on top of that– as your gut heals and your body receives the nutrition it needs your energy can come up with more energy and an enhanced ability to focus. Sharper concentration equals increased learning and retention.

Want to learn more about the research on gut health and brain health, then check out Dr. Perlmutter’s book, it’s full of up-to-date information on the brain and your gut.

There are a wide variety of healthy fats out there, so a complete listing would be an entirely different post. There are many ways to add them into your daily diet. The goal to remember when it comes to high fat foods is to do it mindfully and in moderation. Eating steak deep fried in coconut oil and avocados everyday for every meal would leave you without vital nutrients. Get my drift?

Ensuring your brain has enough of the nutrients and fatty acids needed to function at optimal performance is going to be different for each individual. However, one thing is for sure, your brain is over 60% fat, and needs high quality fats to function. Just like your muscles need protein to rebuild, your brain needs fat to stay working at peak performance. Introducing healthy fats into your diet is a great way to ensure you’ll keep your brain and memory sharp for whatever adventure you may pursue.

And, as a way to help get you started with adding some good fats into your diet, here is a great article from the Huffington Post about six high fat foods you should be eating, and ways to get them into your diet so you can experience all the great benefits listed above.

Already have delicious high fat good foods in your diet? What are some of your favorite ways to incorporate them into your meals?

Do you have a healthy fat lifestyle already? I’d love to hear about it and how it makes you feel.

More by this author

Adrenal Fatigue Stages: What you need to know about this 21st Century Stress Disease 5 Food Cures That You Can Grow In The Office Quick And Easy: How To Get Rid Of Arm Fat For Good For Busy People: 20 Healthy Eating Habits That Will Change Your Life 20 Small Habits To Build To Become Mentally Stronger This Year

Trending in Health

1 How to Sleep Through the Night and Get Good Rest 2 How to Eat Healthy on a Budget (The Definitive Guide) 3 20 Best Guided Meditations for Sleep and Insomnia 4 8 Home Remedies to Get Rid of Constipation 5 7 Tips for Coping with Stress Effectively

Read Next

Advertising
Advertising
Advertising

Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

Advertising

4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

Advertising

8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

Advertising

I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

Read Next