GUY'S TIP: Food For Thought

Life today is so hectic and as a result so many Australian males are stressed, anxious and suffering from mood swings. There's no doubt a bloke's lifestyle plays a big part in how he thinks and feels, but it's definitely not the only thing. The food you put in your mouth also plays a big part in how you function mentally. There are four essential nutritional factors your brain needs each day to help it function at its best. To keep your mind in prime condition include these nutrition principles in you daily eating regimen:

- Low GI carbs - the only fuel your brain can use is glucose and this happens day and night, therefore you need you a constant supply. That's why it's important to not only have breakfast in the morning, but to have a good quality breakfast. Including low glycaemic index (GI) carbohydrates such as wholegrain toast, wholegrain cereals such as oats, or fruit, for breakfast slows the digestion and release of glucose in the brain and muscles. Low GI carbohydrates ensure your brain has a constant supply of fuel.

• Fantastic fats - your brain contains more fat than any other organ, with the exception of your fat tissue of course. The main architect of your brain is the polyunsaturated omega-3 fatty acids, and a deficiency in these can affect how you think and feel. You cannot make omega-3 fatty acids in your body therefore you need to get them from your food. To meet your omega-3 requirement, include oily fish such as salmon, tuna, sardines herring or mackerel two to three times per week. Also include one tablespoon of seeds such as linseeds or pumpkin seeds each day. You can also get some omega-3 from lean red meat and some varieties of eggs and yoghurts.
• Amazing amino acids - amino acids (the building blocks of protein) are the brains voice and helps it communicate with the rest of the body. The words the brain uses to send messages from one cell to another are call neurotransmitters, and amino acids make up the neurotransmitters. Deficiency in amino acids can result in depression, lack of motivation and an inability to relax. To make sure you get enough amino acids, have one serve of protein at each meal. You can have low-fat milk with cereal for breakfast, tuna or lentil salad for lunch and lean red meat and vegetables for dinner.
• Vital vitamins - vitamins are help your brain use the glucose, turn the omega-3 fatty acids into into complex fats and amino acids into neurotransmitters. B vitamins found in wholegrains and leafy green vegetables, are essential for your brain. They affect how you think and feel, and they help to turn the glucose from you food into energy. Vitamin C and E and beta-carotene (converted to vitamin A by the body) work as antioxidants and help to slow the progression of natural ageing of the brain. Include plenty of citrus fruits, carrots, pumpkin and almonds in your daily diet.