Food for thought

Natural ways to nourish your brain and boost mental clarity

With stress and mental fatigue becoming everyday challenges, supporting brain health has never been more important. Here, Rude Health speaks to the experts to find out how nutrition, supplements and lifestyle changes can help to boost memory, focus and overall brain health.

“By far the most important way you can support your brain health is to eat foods rich in omega-3,” says Lorin Taylor, owner of Licorice Health Foods in Birr. “Our brains are 60% fat and of that about half is omega-3, so to maintain a healthy, functioning brain, a good supply of omega-3 is essential. Eating oily fish such as salmon, sardines and mackerel is the most efficient way to get this into your diet. An alternative option for sourcing omega-3 would be chia seeds and linseeds.”

Frances Baker, a nutritional therapist with An Tobairín health food shop in Bandon, Co. Cork, echoes this advice. “Omega-3 fatty acids are true heroes for brain health,” she says. “These essential fats support the frontal and prefrontal cortex, enhancing memory, emotional regulation, and overall cognitive performance.”

Antioxidant-rich foods
Frances also points to eggs as a top brain food. “Eggs, especially the yolks, are rich in choline, a vital nutrient for brain development and neurotransmitter production,” she explains, adding that “Flavonoid-rich foods such as blueberries, cocoa, green tea, onions, parsley and broccoli improve blood flow to the brain and help sharpen focus and memory. Leafy greens, packed with folate and vitamin K, support neurotransmitter function and brain longevity.”

Lorin agrees: “Oxidative stress and inflammation can contribute to cognitive decline,” she says. “The best way to counter this is to eat foods high in antioxidants like blueberries, broccoli, oranges and nuts. Turmeric can also benefit memory and may even help new brain cells to grow. Recent studies have shown that eating or supplementing with lion’s mane mushroom can also significantly impact memory and brain health in a positive way.”

For those who enjoy a treat, the news gets even better. “Both coffee and dark chocolate have great brain-boosting compounds such as flavonoids and antioxidants,” says Lorin. “Dark chocolate can improve mood and increase a healthy gut microbiome, improving negative emotional states through the gut-brain connection.”

Lifestyle and supplementary strategies
But while food lays the foundation, lifestyle habits are equally important. “It is an undeniable fact that mental health issues are on the rise,” says Shay Kearney, a nutrition consultant with Here’s Health in Cork. “The good news is that there are a few lifestyle and supplementary strategies we can implement to support and re-energise the brain, improve mood and motivation, reduce anxiety and upgrade mental acuity.

By improving sleep quality, you allow the brain to detoxify, allowing it to function optimally. So, turn off the social media. Avoid the laptop and mobile phone an hour before bed. Sip a relaxing chamomile or valerian tea. If you have difficulty switching off, consider a supplement containing tart cherry, magnesium bisglycinate, theanine and lemon balm.”

Blood sugar balance is another vital factor. “A diet low in refined carbohydrates and high in good fats such as DHA found in fish oil and algae is ideal for the brain,” says Shay. “High sugar has a detrimental effect and is a leading contributor to brain degeneration. Alzheimer’s is now considered to be associated with insulin resistance.”

Brain-boosting vitamins and minerals
Frances expands on the impact of specific nutrients. “B vitamins, particularly B6, B12 and folate, are crucial for neurotransmitter production and enhancing cognitive functions such as memory and attention,” she explains. “Low levels are associated with memory loss, confusion, depression and brain fog. Magnesium supports relaxation and nerve signalling, helping with focus and stress resilience. Zinc is involved in neurotransmission and memory formation, while iron is vital for oxygen delivery to the brain. Low levels can lead to fatigue and poor concentration. Vitamin D also plays a role in mood regulation and cognitive health, with receptors found throughout the brain. Together, these nutrients form the foundation for a well-functioning, focused and resilient mind.”

Foods that exacerbate brain fog
Just as certain foods support the brain, others can be less helpful, particularly when it comes to brain fog. “Highly processed foods, refined carbohydrates, and excessive sugar can lead to blood sugar spikes and crashes, leaving you feeling sluggish and mentally foggy,” says Frances. “Artificial sweeteners can negatively affect the gut microbiome and have been linked to headaches, mood changes, and cognitive disturbances in some individuals. For others, food sensitivities such as to gluten or dairy can trigger inflammation or digestive issues that impact mental clarity.

Skipping meals, dehydration, and relying on caffeine in place of proper nutrition can also impair focus and lead to that foggy feeling.”

So what does the ideal brain-friendly snack look like? “The best snacks for sustained energy and mental clarity are those that balance protein, healthy fats, and fibre,” says Frances. “These are key nutrients that help to stabilise blood sugar levels and keep the brain fuelled throughout the day. Great snack options include a handful of nuts and seeds with a piece of fruit, hummus with veggie sticks, or oatcakes topped with nut butter or avocado.

Boiled eggs, slices of chicken or turkey rolled up with avocado, or Greek yogurt with berries and a sprinkle of milled flaxseed are also excellent choices. A couple of squares of dark chocolate (70% cocoa) is also a great choice. A protein-rich smoothie made with collagen or plant-based protein powder, avocado and spinach can be a great mid-afternoon boost.”

So, as our experts have shown, by fuelling your mind with the right foods, prioritising rest, and staying mindful of your daily habits, you can lay the groundwork for clarity, calm and long-term cognitive wellbeing.