2023-12-03 23:32:14
03/12/2023
The neuroradiologist and master in Food and Nutrition Sara Mesa realized the urgency of promoting healthy lifestyle habits during her time at the San Vicente Fundación, where she saw the brains of three-year-old children that looked like those of older adults due to causes such as malnutrition. or poor nutrition.
Since that moment he has not stopped promoting balanced eating, conscious breathing, meditation and good sleeping habits; He has published three books: Cooking and Mind, Your Brain and His latest book Aire, published this year. All edited by Planeta.
But how can we keep the brain healthy and what have been your findings? In this article the specialist talks regarding her experience with which, in the words of Dr. Carlos Jaramillo, she has been able to identify behaviors that we must unlearn and relearn to have a healthy brain.
In conversation with EL COLOMBIANO, the specialist reviews those practices that affect our brain health, that organ that is the “control tower” of the body, recommends five foods for this and provides a recipe with real foods, scarce in the family baskets of the contemporary families.
Let’s talk regarding sick brains, what are they like?
“At San Vicente Fundación I received patients from all socioeconomic levels and, for example, I saw many children who were malnourished or had heart problems. Together with the residents we might not believe that the brains were from children, they looked like those of older adults. Diseased brains reduce their volume, have spots, holes, and are wrinkled like a raisin. The healthy ones are ‘fatter’, the white matter of the brain has more volume.”
Could a person with a sick brain be slower in learning?
“I am a neuroradiologist and what I see are photos, but when you talk to clinicians they obviously say that there is a direct relationship. It is understanding that the body is a whole.”
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What is the relationship between the brain and food?
“The brain is the organ that eats the most in our body, it eats 20% of our energy and that is why it requires nutrients and not just those that are chewed. There are brains that are malnourished but also poorly slept, that do not get enough oxygen because people do not breathe well, brains that are dehydrated by people who consume alcohol and that is the importance of good lifestyle habits.”
You have studied the eating habits of today’s people, what should we unlearn?
“I grew up in a culture where fats were bad, I had to eat light food and had restrictive diets. People stopped eating fat, but began to consume more processed carbohydrates, full of chemicals, sugars, and high-fructose syrup. Now people are eating artificial food and they forgot regarding real food which is the food that grandmothers made. Also, we must change the calorie chip, just because a food has several calories does not mean that it is unhealthy. The body needs nutrients, good fat, protein. So one must currently know where their food comes from and it will have a greater nutritional contribution. Also, condemning fats was a disaster for us.”
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In that logic, what should we relearn regarding food?
“Our relationship with food has been perverse and we must change it for a good relationship. Evolutionarily, food was a necessity to store energy and survive. Now, it is related to anxiety and for this reason we must know that we have to eat to enjoy the pleasure that life gives us, eat calmly, when we are really hungry, choose foods well and understand that food is a celebration.” .
How is our diet related to diseases such as anxiety, depression, dementia, ADHD?
“One of the great current evils is chronic inflammation, when our body defends itself it generates an inflammatory response but this in excess harms our body, our intestine, and many of those diseases that you mention are related to high levels of inflammation . It is a fact that what happens in the intestine also happens in the brain, they are closely related. If a person starts eating healthy, this inflammation will decrease and in some cases these diseases will also decrease. Sometimes people don’t need medicine, it may just be a good diet. But be careful, I am not saying that you should not go to the psychiatrist or doctor, all of this must be comprehensive support.”
To take into account
1. According to Sara Mesa, a brain that is at least 3% dehydrated makes you think slower. The expert recommends constant hydration and hopefully in a glass container, since plastic can release chemicals that are not so healthy for the body. In addition, it must be filtered and contain electrolytes.
Vegetables are essential for the brain. Sara Mesa recommends dark green leafy cabbages.
2. Berries are also essential for brain health. “Red fruits and the more purple and blue they are, the better because they contain many antioxidants. An example is blueberries or blackberries.”
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3. The group of foods that contain Omega 3 such as fish and shellfish, nuts and seeds, plant oils, can benefit the brain. “Walnut, hemp seeds, chia seeds, flax seeds, are powerful.”
4. “Spices are essential, a concept arises that they are adaptogens, they are plants or bark roots that benefit the brain. For example, turmeric is good for neuroinflammation; “Ginger is good as an antioxidant and anti-inflammatory and cinnamon has functions for the gastrointestinal tract.”
Recipe
Fruit bowl, carrot, turmeric and ginger
This recipe is a great ally for the immune system. In addition to being refreshing, it is full of vitamins and contains anti-inflammatory powers thanks to turmeric and ginger.
Ingredients for 1 serving
½ cup peeled, chopped and previously frozen pineapple
½ cup peeled, chopped and previously frozen ripe mango
½ cup grated carrot
*1 orange peeled and chopped
½ cup vegetable milk, previously frozen in cubes
1 teaspoon turmeric
1 teaspoon grated fresh ginger
1 tablespoon grated coconut.
Preparation
Place all ingredients, except for the shredded coconut, in the food processor until you obtain a creamy consistency.
Serve and decorate with chopped coconut. If you want, you can add your favorite granola.
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