U of L Wellness Lunch & Learn The Hungry Brain! Om nom nom nom nom…..

Pop Quiz! Your brain is 70% … Carbohydrate Fat Water Protein

…and the answer is! Fat! All cells have a membrane made of fat, this is why the kind of fat we eat is so important! It will ultimately go to form our cells!

Fat and the Brain Four types of fat: Bad fat Good fat Trans fat Saturated fat Good fat Monounsaturated fat Polyunsaturated fat Omega-3 Unsaturated Fat (ALA, DHA & EPA) Not only are bad fats bad for our heart, epidemiological studies found that diets with high contents of trans and saturated fats adversely affect cognition, and our mental abilities. On the other hand, Omega-3 fats are normal constituents of our cell membrane and are essential for normal brain function. Deficiency of omega-3 has been linked to with an increased risk of several mental disorders including ADD/ADHD, dementia and depression – among others.

Sources of Omega-3 Fats Fatty fish (EPA/DHA) Flaxseed (ALA) Nuts (ALA) Salmon, trout, tuna, whitefish, sardines Flaxseed (ALA) Nuts (ALA) Soy nuts, walnuts, pecans Tofu Omega-3 Fortified Products Eggs, juice, margarine, milk If none of these foods interests you – there are also a variety of Omega-3 supplements on the market.

Pop Quiz! The brain consumes more energy then any other organ. True False

…and the answer is! True! The brain uses up 20 percent of the body's energy, a fair amount of which goes to keeping neurons functioning properly

Energy and the Brain Our body prefers carbohydrate energy Comes from the starches and sugars we eat in the form of grains, legumes, fruits, vegetables and dairy Our brain needs carbohydrate energy Preferably from complex carbohydrates Energy from carbohydrates is better utilized by our by our body compared to protein or fat. When there is no carbohydrate available, our body will use fat (and then protein) for energy, but our brain won’t. Complex carbohydrates are like time-release capsules of energy. Simple, or refined, carbohydrates are more like an injection of energy. There is a fine line though. Too much sugar or refined carbohydrates at one time OR not enough carbohydrate, can actually deprive your brain of glucose – depleting its energy supply and compromising your brain's power to concentrate, remember, and learn. Mental activity requires a lot of energy.

Simple vs. Refined Carbohydrates Simple Carbohydrates include: Sugar Syrup (corn, maple, etc.) Fruit juices Honey Candy Refined (white flour) Complex Carbohydrates include: Fruits Vegetables Whole grains Beans/legumes Simple carbohydrates are found in a lot of processed foods. Check the label for the amount sugars in the product you are buying. If the majority of the carbohydrates come from sugar, then it’s a simple carbohydrate. Complex carbohydrates have more fibre in them. In order to be a good source of fibre, the product must contain more than 2g/serving.

A potentially damaging molecule A form of vitamin Pop Quiz! A free radical is… A peaceful protestor An antioxidant A potentially damaging molecule A form of vitamin

A potentially damaging molecule …and the answer is! A potentially damaging molecule Highly-reactive forms of oxygen called free radicals create chemical reactions that damage brain cells. If free radicals get out of control, cells will be damaged faster than they can be repaired. Like a biological form of rust, a lifetime of oxidative insult can lead to diminished brain function.

Free Radicals and the Brain We are exposed to free radicals in a variety of different ways Our bodies constantly defend against free radicals Oxidative stress occurs when the free radicals exceed the body’s capacity to neutralize them They are by-products of normal cellular function but can be induced by a variety of external sources like pollution, exposure to pesticides/herbicides, smoking and diets high in saturated/trans fats. Chronic oxidative stress can promote disease. Extensive oxidative damage to DNA is likely to cause mutations that may lead to cancer formation. Similarly, oxidative stress can cause extensive cell death in cells of the brain leading to dementia.

Antioxidants in Food Vitamin C Vitamin E Selenium Beta Carotene Citrus fruits, berries, dark green vegetables, peppers, tomatoes Vitamin E Vegetable oils, nuts and nut butters, whole grains Selenium Brazil nuts, oatmeal, brown rice, eggs, onions, seafood Beta Carotene Dark orange and red fruits and vegetables Food derived antioxidants have attracted considerable attention in recent years because some observational studies have shown that persons who consume regular amounts of these molecules in their diet have a reduced risk of developing a range of lifestyle related diseases.

University of Lethbridge Health Centre Questions? Donnelly Sellers, RD University of Lethbridge Health Centre Ext. 2484 donnelly.sellers@uleth.ca Om nom nom nom nom…..