Are forgetfulness and brain fog part of your daily life? Neuroscientist Emily McDonald explains the potential role of morning activity and diet in cognitive decline and provides recommendations that can help you keep your brain young.
Our dietary habits profoundly influence not just our bodily health but also our mental wellness, a fact often overlooked.
In a critical revelation, a neuroscientist cautions that our food choices could be precipitating the aging of our brains and provides recommendations on how to combat cognitive deterioration.
Emily McDonald, an esteemed US-based consultant and mindset coach, imparts some strategies to fend off issues like mental haze and forgetfulness.
She elucidates, “Processed foods have been linked to cognitive ageing – so giving us brain fog and forgetfulness.”
She underscores the significance of the gut-brain axis, stating, “The gut-brain connection is very real.”
Typical examples of processed foods include:
- Breakfast cereals
- Cheese
- Bread
- Savory treats such as chips, sausage rolls, pies, and pasties
- Meat derivatives like bacon, sausage, ham, salami, and paté
- Pre-prepared microwave or ready meals
- Cakes and biscuits.
Additionally, scientific literature has previously indicated an association between the intake of ultra-processed foods (which are defined as processed foods containing five or more ingredients) and a range of health disorders, including cancer, cardiovascular diseases, and type 2 diabetes.
Conversely, Emily, aged 24, promotes the consumption of whole foods and beneficial fats.
She explains, “Whole foods and good fats are good for our brain – such as avocados. Blueberries are really good for your brain.”
Whole foods to add to your diet:
- Whole grains
- Fruits and vegetables
- Meat
- Fish
- Eggs
- Legumes, nuts, and seeds.
Lastly, she hints at the influence of mobile phones on our health.
Emily McDonald further advises against the common habit of immediately turning to our smartphones upon waking in the morning. She recommends a delay of at least 20 minutes before engaging in any screen time.
She explains, “Our brain is transitioning between sleep and waking. Our brain is really suggestible.”
She adds, “Lots of people are reading stressful things – prompting you to be stressed. What you put into your mind is super crucial. Going on your phone first thing messes with your dopamine. It creates a craving to keep you wanting to pick up your phone.”
Emily highlights that engaging with your phone immediately after waking can negatively impact your dopamine levels, creating a cycle of dependency and cravings to keep checking your device.
Regarding her personal morning routine, Emily shares, “I start my day by engaging in positive affirmations, either listening to them or reciting them myself.”
She advises, “Put sleep mode on. Try to not look at your phone for at least 20 to 30 minutes after waking up.”
Emily suggests that this practice should be mirrored in our bedtime routines as well. She emphasizes the importance of disconnecting from electronic devices like TVs, laptops, and smartphones at least an hour before sleep.
She further emphasized the transformative potential of meditation for brain health, particularly when practiced in the morning.
“Everyone says, ‘I can’t meditate’ but everyone can. It has great anti-ageing properties. It’s really magic for focus.
“It increases the birth of new brain cells in the hippocampus – which controls our learning and memory. It keeps your brain young.”
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