Forgetfulness, brain fog, memory loss? Nutritionists name "5 major nutrients" to improve COVID-19 symptoms
Nutritionist reveals 7 principles for improving brain fog with “MIND Diet”
Many people are worried about the sequelae of COVID-19. What should they do if they develop “brain fog”, dizziness, headache, forgetfulness, and fatigue after being diagnosed? Nutritionist Zhang Yuxi pointed out that a good diet can help improve the symptoms of brain fog. You can adopt the seven principles of the “MIND Diet”: eat less red meat, moderate amount of red wine (containing resveratrol), eat more dark green vegetables, Nuts, berries (phytochemicals and antioxidants), deep-sea fish, olive oil and other healthy foods.
Nutritionist Zhang Yuxi explained that the “MIND Diet” is a diet that combines the “DASH Diet” and the “Mediterranean Diet”. The main principle is to increase the intake of natural foods containing antioxidant effects, increase good fatty acids and reduce the intake of saturated fat. Adjusting your diet according to this principle can reduce the symptoms of “COVID-19”.
Probiotics affect the gut and brain. Vitamin C and B12 must be sufficient
What nutrients are linked to improving brain fog? Nutritionist Zhang Yuxi suggested that intestinal bacteria can affect the brain. A Chinese University research report pointed out that the proportion of probiotics in the stool samples of patients with COVID-19 and those without sequelae is different. According to the perspective of the human body’s “gut-brain axis”, sufficient probiotics are helpful in improving intestinal and brain health.
Nutritionist Zhang Yuxi pointed out that insufficient vitamin C intake will affect attention, memory and brain reaction time, and will also increase the risk of depression and affect cognitive function. Taiwan’s recommended daily vitamin C intake for adults is 100 mg, and those diagnosed can increase their intake to 500-1000 mg. In addition, a British study of 10,000 people found that a lack of B12 can affect concentration and lead to memory loss. Appropriate amounts of vitamin B12 and B complex are also necessary for brain function.
Omega3 fatty acids improve depression, vitamin D aids memory
For fats and oils, it is recommended to increase Omega3 fatty acids. Zhang Yuxi’s nutritional advice is to choose fish oil, linseed oil, and algae oil. One study showed that subjects who supplemented 1,160 mg of DHA every day had significant improvements in brain memory and working memory after half a year. Omega3 fatty acids also have the effect of reducing depression and depression.
Vitamin D not only affects immune system function, but is also related to brain health. Nutritionist Zhang Yuxi explained that vitamin D can improve memory and stabilize mood. An American study found that postmenopausal women taking a daily vitamin D supplement of 2,000IU for one year can help improve cognitive function. The recommended daily intake of vitamin D for adults in Taiwan is 800IU, and those with symptoms can increase the amount appropriately.
The impact of trace elements on brain health is also very important. Nutritionist Zhang Yuxi suggested that a lack of “magnesium” will affect brain function, reduce stress resistance, concentration and memory, and increase the risk of brain fog. Selenium is used to synthesize selenoproteins, which is related to autoimmune regulation, antioxidant, and anti-inflammation. It can be ingested from seafood.
4 Eating too much food can make brain fog worse! Sleep pressure needs to be adjusted
Is eating random foods more likely to cause brain fog and poor concentration? Nutritionist Zhang Yuxi pointed out that special attention should be paid to four types of food. First: refined sweets such as cakes, donuts, and sugary drinks. Excessive intake will slow down the brain. Second: Fried foods, such as salty crispy chicken, tend to contain trans fatty acids, which can affect health. Third: Butter, high in saturated fat and trans fat. Fourth: Red meat is easy to consume excessive saturated fat.
Nutritionist Zhang Yuxi reminds that the main symptoms caused by brain fog include headache, dizziness, forgetfulness, and depression. In addition to adjusting diet, insomnia, stress, and medications may be related to brain fog. Groups with symptoms are reminded to pay attention to sleep quality and avoid daily life. Excessive stress can help improve brain fog.
