Strengthen your psyche and brain: Three habits for a fit mind

A hearty breakfast makes us fit for the day. With a few tricks, you can start the morning by strengthening your brain and gut health as well as your psyche.

Because: Brain and gut are closely connected. A healthy gut flora (also called microbiome) affects how fit we are mentally. Microbiome scientist Dr. Emily Leeming from King's College London explains to “The Sunday Telegraph” that the Colon is connected and communicates with the brain via the vagus nerve (the communication highway between the gut and the brain).

According to the researcher, there are simple habits that can improve both our gut health and our brain performance.

More fiber for better brain function

Dietary fiber is a secret superhero. It is found in vegetables, cabbage, fruits, nuts, seeds and legumes, among other things, and strengthens our “good” intestinal bacteria. Dietary fiber (recommendation: around 30 grams per day) is also vital for the brain. A study found that every five-gram increase in dietary fiber is associated with a five percent reduction in Depression risk was connected.

Other studies from King's College London have shown that people over 60 who took a daily prebiotic fibre supplement performed better on memory tests. A review of 14 studies also found that taking prebiotic fibre can improve mood and have a positive effect on memory and recall.

Five colours to combat depression

Fruit and vegetables contain all kinds of important secondary plant substances They give foods their bright colors and promote the growth of “good” gut bacteria. They are associated with a lower risk of depression and improved brain performance.

Tip: If you eat a rainbow breakfast right at the start of the day (e.g. some red tomatoes, yellow peppers, green cucumber with cheese bread and a yogurt with pink raspberries and blue blueberries), you have already done something good for your intestines and brain at the start of the day.

No time to chop? According to Dr. Emily Leeming, a frozen bag of stir-fried vegetables or fruit can help you get five colors a day.

Coffee wakes up the head

Coffee is also closely linked to a diverse, healthy gut microbiome. Experts believe that this is due to the high content of the secondary plant substance polyphenol. The drink is also good for our BrainOne to three cups a day have been shown to protect against cognitive decline.

Whether instant, filter or barista coffee? Studies show that all contain plenty of polyphenols. Anyone who Coffee consumption If you suffer from digestive problems, you should choose a decaffeinated version or tea, as these also contain plenty of polyphenols.