How to support your brain function and your mental health. Our brains are experiencing a difficult time in today's world. We are closely connected with technology, instantaneous receipt of a large flow of information and its processing. Our attention becomes dull and we don’t get enough sleep. Most of us are stressed, and many are on the verge of burnout. The job requires you to be flexible and constantly change. Workplaces are moving online and becoming more demanding. Today, keeping your brain intact is more important than ever. Ironically, your brain is now overheated and more tired than ever. Not enough sleep, not enough exercise, unhealthy foods, too much alcohol, not enough rest, cause us to have trouble focusing. Our ability to recall words or facts slows down. When we take proper care of our brain, that is, we get enough sleep, exercise daily, eat well, our headaches stop hurting, and our consciousness becomes clearer. We feel amazing, joyful, calm. Therefore, it is important to know and eat foods to maximize brain function and psychological health. According to nutrition scientists, "healthy eating" patterns are associated with a 36% reduction in the risk of developing Alzheimer's disease and a 27% reduction in the risk of developing mild cognitive impairment. (a precursor to Alzheimer's disease). The scientists' recommendations are based on studies in adults over 50, which showed that positive changes in diet led to some pretty stunning results: Improved performance on reading and writing speed tests as if they were nine years younger, after just four months of healthy eating. No memory loss (i.e. prevention of cognitive decline) after four years of healthy eating. Here are some recommendations for the "best foods for brain health": Eat vegetables and fruits every day Eat up to five or more servings of vegetables per day (a fruit and veggie smoothie in the morning can help you reach this mark; I usually add apple, blueberries, spinach to my morning smoothie) . Eat nutritious raw greens such as spinach, mixed greens or kale daily. Eat cruciferous vegetables such as broccoli, Brussels sprouts or cauliflower three times a week. 2. Don’t focus on one thing “super healthy”, make your diet varied. Eat balanced, varied foods. Choose many different fruits and vegetables and eat as many different colors as you can. This way, you'll get the widest variety of brain-boosting antioxidants and phytonutrients (plant compounds that benefit human health). Eat berries three times a week. You can buy them frozen, making them easy to keep on hand year-round. You can add frozen berries to hot oatmeal or, as I said, add a little to a smoothie. Research published in Nutrients (Scientific journal Nutrients, main subject areas are food science. Nutrition and diet). showed that a mixed berry smoothie supported and improved cognitive brain function in a group of fatigued people aged 20-30 years. It is recommended to consume four servings of fruit per day. Eat nuts every day, with special emphasis on walnuts. Nuts are very important for mental health. It's best to eat unsalted nuts or natural nut butters every day, focusing on walnuts at least four days a week. According to an article published in the Journal of Nutrition (The Journal of Nutrition, Volume 144, Issue 4, April 2014, pages 561S – 566S), “the polyphenolic compounds found in walnuts not only reduce oxidative and inflammatory stress on brain cells, but also improve transmission of signals between neurons,!