By We delve deeper with neuroscientist Raquel Marín into a topic that interests us all: the relationship between the brain and the gut. A large part of our health depends on the internal balance of the latter organ.
Learning a new language, playing an instrument, socializing, staying curious, exercising… There are many strategies you can use to get your brain in shape , but in recent years, the focus has been placed on a very special area: our intestine.
We have all heard about the link between intestinal health and the brain. What’s more, neuroscientists such as Raquel Marín highlight, among other things, the communication between these organs and their relationship with diseases such as Alzheimer’s, fibromyalgia or depression.
Our diet is, in a way, that cornerstone that we should all pay attention to, and not just to take care of our physical health. A healthy brain, an agile, young brain that is prepared to modify itself and respond effectively to its environment requires a series of very basic nutrients, such as B vitamins and natural antioxidants.
“The brain is like muscles, depending on what you do, you will develop more or less the way you use your intellect.”
-Raquel Marin-
Get your brain in shape to improve your quality of life
Is there a specific way to get your brain in shape so that you can reach old age with the best abilities? In reality, there is no single strategy, there are many and most of them involve paying attention to our lifestyle habits. Thus, experts on the subject, such as Raquel Marín, make things easier for us by offering us all the information we need to know on this subject.
Dr. Marín is a neuroscientist and professor of Physiology at the University of La Laguna. Her work as a populariser stands out above all, especially for her interesting publications such as her latest book Pon en forma tu cerebro (Get your brain in shape ). In it, she gives us the keys to maintaining an active and healthy brain at each stage of our life cycle.
As the poet Emily Dickinson said, the brain is bigger than the sky itself. In some way, this fascinating organ that we often compare to a computer has a magnitude in terms of resources, processes and potential that many of us are unaware of. Only those who are experts in the field can offer us those answers and objective data that we should all discover and apply in our daily lives.
If you want to know how to get your brain in shape, the interview with Dr. Raquel Marín will answer more than one question.
Q. In your book, Get Your Brain in Shape , you say that the brain is a picky eater, why?
We always think about what to eat for our muscles, our heart or our skin, but we always forget that the brain does not eat everything. This organ is one of the most demanding when it comes to nutrients because it is metabolically hyperactive, consuming many kilocalories and various nutrients that it does not produce. Without these, the brain functions poorly and we resent it.
Q. What can you tell us about the communication between the brain and the gut?
In recent years, amazing studies have been conducted that show that the intestine can be the brain’s best ally or worst enemy.
Degenerative diseases such as Alzheimer’s, Parkinson’s, autism, fibromyalgia, depression , anxiety, insomnia, multiple sclerosis, longevity, physical performance, etc. are associated with early triggers in imbalances of the bacteria that live in the intestine.
Q. How important is water for the brain?
The two fundamental components of the brain are fat and water. The brain is very sensitive to dehydration. That is why sometimes when we have headaches, dizziness or brain fatigue we can simply rehydrate ourselves and notice intellectual and cerebral well-being within a few minutes.
Q. We often confuse glucose with sugar, could you explain the difference?
Glucose is a simple molecule found in virtually all natural foods we consume daily.
A sugar can define a wide variety of molecules, some of which have been synthetically manufactured to sweeten, preserve and make foods more attractive. These (non-natural) sugars can damage our brain and cause inflammation.
Q. What foods and activities are necessary to improve intellectual and creative capacity?
Two of the main parameters for having a fit brain and developing “brain muscle” are those that help us with neuronal communication and optimal blood flow to the brain. Therefore, fish fats, vitamins from the B, C, D and E groups, natural antioxidants (in brightly coloured fruits and vegetables), iodine (in marine and lake sources) and fibre (for intestinal health) are essential, which is abundant in legumes, seeds, cereals, vegetables and fruits.
The Mediterranean diet is considered one of the most neurohealthy in the world precisely because it is rich in these foods.
Q. And to improve sleep quality?
Foods rich in tryptophan such as cereals, nuts and seeds, lean meats, fish, fruits (banana, kiwi, plum, fig, grapefruit, melon, tomato) and dark chocolate.
Tryptophan helps produce melatonin, the hormone that induces sleep. It is also advisable to avoid using a computer or engaging in intellectually demanding activities before going to sleep .
It is advisable to follow guidelines that allow relaxation and preparation for sleep (relaxing music, soothing infusions, warm temperatures, low-intensity activities, etc.). For example, if you go to the gym at ten o’clock at night or eat a steak with chips and ½ bottle of red wine, you will have a harder time falling asleep.
Q. Finally, in your book you dedicate a section to talking about how to combine a hectic life and eating for the mind. What can we do about this?
I propose a combination of guidelines that combine nutrition for your “two brains” (the main one and the intestinal microbiota ), physical activities that promote intellectual activity and emotional balance.
The brain is like muscles, depending on what you do, you will develop one or another way of using your intellect. Knowing them better means using them optimally.