Is There a Diet for Mommy Brain?

Unfortunately, I have gained quite a reputation in my family for being consistent in only one thing – forgetting. I make a lot of attempts to stay organized, keep to-do lists, and set out reminders, but I just can’t seem to get past “mommy brain.” Being a dietitian, I decided to see if a positive change in diet could help.

A new study out of Columbia University Medical Center in New York found that a Mediterranean style diet may be helpful in preventing damaging to some of the small areas of the brain that are responsible for thinking and memory and the benefit was even more pronounced in women. The Mediterranean diet includes a high intake of fruits, vegetables, whole grains, legumes, and fish while decreasing the amount of meat and saturated fat eaten. And a plus for all mommies – it advocates a moderate intake of red wine.

Just some of the beneficial nutrients in the foods eaten on the Mediterranean diet are vitamin E, B6 and folic acid, which protect the brain against cell damage. Omega-3 fatty acids, found in salmon and walnuts also have positive effects on brain health including the improvement to both learning and memory. Omega-3’s may also help with mild depression, another common phenomenon among us mommies.

Another beneficial nutrient is the mineral magnesium. Three studies have focused on magnesium and its role in the proper functioning of the cells of the brain. The first study, conducted on lab mice, found that magnesium enhanced cognition by activating key processes in the brain. The second study focused on the effect of magnesium on post-menopausal women, and found that it can help reduce markers of systemic inflammation. The third study involved patients who had had a stroke, head trauma, or neurological disease and found that those conditions may be exacerbated by a deficiency in magnesium.

It is estimated that as many as half of the population is deficient in magnesium, and the older we get, the more likely the risk. Foods that are high in magnesium include whole grains, nuts, and leafy green vegetables – a perfect complement to the Mediterranean diet!

It can’t be stressed enough to try to include exercise in your day, not only for the body but for the brain as well. Exercise can boost the brain’s rate of neurogenesis, or the production of new brain cells. All exercise counts, but those that involve coordination and focus, such as dancing, a group sport, or yoga, can possibly help the brain even more.

And while you are fitting all of these new changes into your day, do not forget the importance of a good night’s sleep. Sleep deprivation can significantly interfere with activities such as paying attention, problem-solving ability, working memory and reaction time.

Photo by:  mysi anne’s photostream at Flickr.com

Denise Reynolds is a registered dietitian and confused mommy to two girls, ages 3 and 7.

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2. Brain Fitness for Grandparents
3. Amino Acids and How They Affect the Brain and Nervous System
4. How to Sabotage Your Diet
5. Limit Red Meat in Your Diet