News India Live, Digital Desk: Brain Health: Personal nutrition or individually nutrition is an effort to provide suitable nutrition intervention for each requirement based on complex relationships between an individual food consumption, phenotypeic type (weight, blood pressure, cholesterol, glucose, hormone levels, stress like stress). Neuroinflamation, oxidative stress, intestinal-brain disturbances and lack of nutrients disrupt brain health. Dr. Kartigiselvi. A, the Department of Clinical Nutrition and Dietatics, Glayngles BGS Hospitals, Kengeri, Bangalore, how can personal nutrition affect the brain.
Omega-3 fatty acids, vitamin B12, vitamin D, magnesium, coenzyme Q10, polyphenol, L-carnitine, prebiotics and probiotics should be supplemented based on personal needs, which improves brain health. While the fad diet promises quick results, an individual approach helps to achieve sustainable long -term results.
How to plan a personal diet?
Personal plans are realistic, simple and viable. It also reduces anxiety, stress through personal nutrition scheme. The provision of correct balance of nutrients through customized individual food schemes improves regular follow -up brain health. Considering intestinal health, lifestyle and allergic concerns is an additional benefit.
Personal nutrition, lean meat, poultry, fish, dairy, whole grains, vegetables, DHA containing fatty fish like salmon, tuna, sardine, flaxseed seeds, walnuts, soy products help in choosing and involving B vitamin like thiamine, niacin, vitamin B12, folate. By incorporating all these foods in the appropriate amounts according to personal requirements, the inflammation promotes communication between brain cells, and vitamin D dopamine, serotonin and mood-regulating increases the production of neurotransmitters. The intake of eggs, milk, curd, cheese and lentils is not only for healthy muscles, but they are also associated with better cognitive abilities.
Beneficial bacteria present in the intestine assist in digestion, nutrient absorption, regulation of mental health, cognitive function and immunity. Dietary fiber acts as a substrate for bacteria, which helps in the production of short-range fatty acids by fermentation. Consumption of fermented foods such as fiber and yogurt facilitates a favorable medium for beneficial bacteria and improves the intestine. It also helps in synthesis of enzymes and hormones. A healthy diet with fresh vegetables, fruits, fruits, grains, pulses, restricted sugar and processed foods has been found positively correlated with cognitive reserved and cognitive function. The intestine microbyota structure changes with low variety of bacteria in adult life. Individual plans help maintain intestinal microbyota, which keep the brain healthy. It improves the mood, loses hunger, improves sleep quality and energy levels. Unhealthy diet, sedentary lifestyle and emotional stress affect the brain health.
Physical activity is another important factor in maintaining brain health. Regular exercise in the form of cardio, power training and yoga increases blood flow to the brain, promotes the growth of brain cells, and improves mood and overall health. A common source is to consume a lot of ultra-processed food-based products, devoid of additives and nutrients, such as packaged snacks, desserts, sugars rich breakfast grains, processed meats, sweet beverages and instant soup.
Drinking alcohol and excessive alcohol consumption, smoking, chronic stress, depression and lack of deep sleep affect mental health. Adopting a balanced diet and lifestyle changes through physically active, engaging in mental stimulation and maintaining social engagement can reduce stress, improve mood and improve overall cognitive function. Hence individual nutritional scheme by qualified experts focuses on individual needs with regular follow-ups, protecting and improves cognitive decline and memory rather than a general general nutritional scheme.
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