吃这些食物可以让你的头脑变得聪明？

Food to Feed Your Mind(食物喂养你的头脑）

吃什么食物能够让你的头脑变得聪明呢？下面列了5种食物，最我们最熟悉的应该是核桃和蜂蜜。

If we’re told to fuel and protect our minds by the content we absorb（吸收）, how can we improve our brain health with actual foods?

With the internet overflowing with quotes from wise, philosophical types, a generous abundance of pre-8AM life-hacks to choose from each morning, and a self-help industry worth more than $11 billion, the idea of “feeding our minds” has taken on a certain color. We’re advised to immerse ourselves in the writing of great minds, to broaden our spiritual horizons, to create and follow personal maxims. And rightly so. Feed away.（连续不断的）

But I want to think about this a bit more literally: how about feeding our minds with the food we eat?

I’ll mention just one quote from a wise, philosophical type, which is this:

“One cannot think well, love well, sleep well, if one has not dined well.”*

— Virginia Woolf*

There’s emerging science which shows how certain, everyday foods have complex properties which help our brains do their thing — i.e. to feel good, to focus well, to sleep soundly.

It’s unsurprising, really. We can put pills in our mouths, digest them, and find ourselves relieved of depression, anxiety, sleep problems and stress. It’s surely not a huge stretch to imagine that the food we eat can do the same thing — but in a more natural, sustainable, side-effect free way.

Ancient cultures have known this for centuries, but — as with so many things — it’s taking us a bit of time to come full circle. Armed with Western science alongside long-held holistic knowledge, there’s a pretty compelling case for using and enjoying food as a way to feed our minds.

One in five of us in the UK are affected by anxiety or depression, and nearly half by chronic stress; there’s a fairly terrifying increase in rates of dementia; plus growing awareness of a ‘modern epidemic’ called brainfog. The time feels pretty ripe for exploring ways to tackle mind-related issues that are well within all of our control, available to us daily, and don’t involve a prescription.

So what does it mean, as Woolf so simply put it, to “dine well”?

There’s a wealth of knowledge out there — and even more that we don’t yet understand. Based on my own biohacking（生物骇客） self-experiments and a lot of research, below are my top five awesome（极好的） mind-fueling foods that are probably already in your cupboard. Equally important is a short explanation of the way they work their magic — because  the last（最后的） thing anyone needs is another list of “Eat this!” / “Never eat this!” to blindly memorize; it’s time we embraced the stories of why and how.

补脑top5

Turmeric（姜黄）is a root, closely related to ginger（姜）. It contains curcumin（姜黄素）, which is an absolute wonder for the brain. It regulates the levels of serotonin（血清素）in our brains, by putting a stop to the enzymes which break it down — giving it freedom to run round our brain making us feel good and sleep well. It’s also a brilliant anti-inflammatory（消炎药）that keeps brain cells calm and happy, and promotes the growth of nerve cells. Awesome for memory. Best eaten with black pepper（黑胡椒）, to make it easily absorbable（吸收）.

Parsley（欧芹）is the best herb to have in the house. It’s full of vitamin C (way more than oranges) — which is known to directly reduce levels of a particularly nasty inflammatory（恶性的炎症）called CRP. It contains luteolin（毛地黄黄酮）, which helps the hippocampus（海马区） — where memory and learning happen — to do its thing. It’s also rich in antioxidant flavonoids（抗氧化剂）, which run around neutralizing floating free radicals（自由基） so they can’t damage and age cells.

Miso（味噌）. Fermented foods（发酵类食物） — like miso — rebalance our gut bacteria（细菌）, which sorts out all manner of woes（各种各样的麻烦）. Too much ‘bad bacteria’ in the gut（肠道菌群） creates toxic byproducts, which are horrible for the brain and disrupt serotonin production. Miso helps prevent this. And to counter stress, get the ‘barley’ version (it’ll say it on the label) for a powerful antidote to anxiety — it contains phosphatidylserine, which reduces the stress hormone cortisol（皮质醇）.

Walnuts（核桃） look like teeny（微型的） brains for good reason. They contain anti-inflammatory polyphenols（多酚） which soothe upset, tired cells; magnesium（镁）, which aids ‘synaptic plasticity’（突触可塑性反应）, making it easier for the brain to rewire itself — a helping hand if you’re stuck in anxious repeated thoughts; melatonin（褪黑素）, which supports natural deep sleep so that brain cells can chill out（彻底的放松） and get all the rest they need each night; and finally, vitamin E, which protects and maintains brain cell membranes（膜）.

Honey. Tryptophan（色氨酸） — the building block（基本要素） of serotonin — is really hard for our bodies to absorb. It gets crowded out by the bigger, bulkier proteins that exist in all tryptophan-rich foods, and struggles to enter the bloodstream（血液循环）. So — and the gods of modern fad diets may strike me down for saying so — carbs are super important. Eating some pure carbs after protein gives the tryptophan a chance to enter the bloodstream, without all the other big hulking proteins getting in the way. Carbs in the form of refined sugars (like sweets, white pasta and bread) are a no-no — they deplete brain cells’ mitochondria（线粒体）, making them tired and age faster. But honey is carb with a difference — a unique source of anti-inflammatory sugar which calms, rather than upsets, brain cells. Best eaten before bed to help with the sleep cycle.

This is about nothing more than being informed and deliberate about what we eat, and enjoying the amazing powers of the foods so readily available to us. It’s not about expensive supplements, complicated meals, or restrictive diet plans.

There are loads more foods with exciting stories to tell — their tales just need to continue to be uncovered, shared, and lived.

Our brains are our most exciting, powerful tool. Let’s feed them, literally.

重点词汇

· overflowing 溢流，过剩

· quote 引用，引语

· life-hack 生活妙招

· take on 承担，呈现，具有，穿上

· immerse oneself in 潜心于某事，专注于某事

· spiritual 精神的

· horizons（思想、知识和经验的）范围，界限；眼界

· maxim 箴言，格言

· and rightly so 有理由这样（用于表示认为某个决定或行为合理并合乎道德）

· literally 根据字面意思

· emerging 新兴的

· complex 复杂的

· properties 特性，性质，属性

· digest 消化

· relieve 减轻，缓解

· depression 抑郁

· stretch 延伸

· sustainable 可持续的

· side-effect free 没有副作用

· as with 正如；与……一样

· come full circle 兜了个圈回到原点

· holistic 整体的

· compelling 令人信服的

· armed with 装备有

· chronic 慢性的，长期的

· dementia 痴呆

· epidemic 流行病，传染病

· brain fog 脑雾

· tackle 应付，处理

· prescription 处方，（医生开的）处方药

· biohacking 生物黑客

· turmeric 姜黄

· curcumin 姜黄素

· serotonin 血清素

· enzyme 酶

· anti-inflammatory 消炎的，消炎药

· absorbable 可吸收的

· parsley 欧芹

· luteolin 毛地黄黄酮

· nasty 令人不快的，糟糕的

· hippocampus 海马体，海马区

· antioxidant 抗氧化剂

· flavonoid 黄酮类

· neutralize 中和

· free radicals 自由基

· miso 味噌

· gut bacteria 肠道细菌

· all manner of sth 各种各样的

· woes 大麻烦

· disrupt 扰乱

· phosphatidylserine 磷脂酰丝氨酸

· hormone 激素，荷尔蒙

· cortisol 皮质醇

· teeny 很小的

· polyphenol 多酚

· magnesium 镁

· synaptic plasticity 突触可塑性

· rewire 给……重新布线

· stuck in 陷入

· melatonin 褪黑素

· chill out 彻底休息

· membrane 膜

· tryptophan 色氨酸

· building block 积木，基本要素

· fad diet 时尚饮食

· carbs 碳水化合物

· refined sugar 精制糖

· no-no  禁忌，不可作之事

· deplete 耗尽；使衰竭

· mitochondria 线粒体

· deliberate about 就……仔细考虑

· supplements 补充品

· restrictive 限制（性）的，约束（性）的-

重点句子

长而不难，语言平实有力量，推荐熟读：

With the internet overflowing with quotes from wise, philosophical types, a generous abundance of pre-8AM life-hacks to choose from each morning, and a self-help industry worth more than $11 billion, the idea of "feeding our minds" has taken on a certain color.

We’re advised to immerse ourselves in the writing of great minds, to broaden our spiritual horizons, to create and follow personal maxims.

One in five of us in the UK are affected by anxiety or depression, and nearly half by chronic stress; there’s a fairly terrifying increase in rates of dementia; plus growing awareness of a ‘modern epidemic’ called brain fog.

They contain anti-inflammatory polyphenols which soothe upset, tired cells; magnesium, which aids ‘synaptic plasticity’, making it easier for the brain to rewire itself — a helping hand if you’re stuck in anxious repeated thoughts; melatonin, which supports natural deep sleep so that brain cells can chill out and get all the rest they need each night; and finally, vitamin E, which protects and maintains brain cell membranes.

自己整理的笔记。