The Doctor’s Kitchen - Eat to Beat Illness: A simple way to cook and live the healthiest, happiest life

As well as the potential of diet and lifestyle to reduce the incidence of neurodegenerative conditions, I think it’s also important to bring attention to some of my patients’ anecdotes following improvements to their diet and lifestyle. I regularly hear comments such as, ‘I feel clearer in my head’, ‘my mood has improved’, or even, ‘I have so much more energy these days’. I recognise that these are soft and subjective statements but – despite no concrete, clinically validated method of measuring these outcomes – it gives me further hope that positive diet and lifestyle changes could improve the lives of everyone and not just those labelled with a condition. The improvements in mental clarity and mood could potentially be explained by reducing inflammation in the brain and oxidative stress, but there’s a lot more to learn in this field.

A specific diet, appropriately called the MIND diet, was born out of some of the research looking at the correlation of high vegetable intakes and lower rates of dementia.

This study, plus many others, have highlighted certain ingredients as beneficial to the resilience of our brains and I’d like to bring attention to them. It is by no means a definitive list of ingredients you ‘must have’ to protect your brain, nor is it a suggestion that we can radically renew our brain cells using these foods. However, it is an introduction into how incredible and impactful our diet can be to the function of our brain.

Hopefully this will prompt you towards a healthier perspective that could potentially offer protection to this vital organ.

+ Greens These can impact multiple systems of the body including the brain, and are one of the most important parts of a healthy diet. Ingredients such as cavolo nero, spinach, rocket and sprouts contain high amounts of phytonutrients that drastically reduce inflammation in the body.

Inflammation is a key component of why brain processes can become disrupted leading to symptoms of fatigue and sometimes low mood.

Dark leafy greens are also a source of fibre that could benefit the gut bacterial population found in the digestive tract, which is also involved in the regulation of inflammation in the body.

Try the Harissa Beans and Greens (see here (#litres_trial_promo)) for a spicy and delicious way of including more greens.

+ Omega-3-rich fats Found in oily fish, nuts and seeds, plus extra-virgin olive oil. The long-chain Omega-3 fatty acids are of particular interest, as they have been shown to promote the growth of brain cells which can help maintain the adaptability of the brain.

These sorts of fats are potentially key components of the brain’s neuroplastic ability. Another benefit of nuts, seeds and oily fish in the diet is the quality protein they provide. These ingredients are broken down into amino acids (the building blocks of protein) which are used for the production of neurotransmitters, the chemical messengers of the brain that are created every time your brain centres need to send signals.

Adequate stores of good-quality protein ensure the availability of these nutrients for the production of these essential chemicals. Try the Almond and Hazelnut Lentils with Capers (see here (#litres_trial_promo)) to get nuts into recipes.

+ Berries These have received a lot of attention for being brain protective, with good reason. They are rich sources of polyphenols, including anti-inflammatory resveratrol and quercetin, but they may also be involved in the production of brain-derived neurotrophic factor (BDNF).

BDNF is involved in the maintenance and survival of nerve cells and could be a critical component of protecting the brain against disease but also enhancing cognitive ability. I always have a mixture of berries in my freezer at home for convenience because they are as nutrient-dense as fresh and much less expensive.

+ Whole grains Examples of these, including red rice, rolled oats and quinoa, are great sources of antioxidants, fibre and B vitamins, which are essential for brain health.

The brain is a sugar-dependent organ but excessive sugar that disrupts the normal mechanisms governing the control of glucose in the bloodstream has been shown to negatively impact brain cells.

This is why whole grains with the fibre attached are so important from the perspective of sugar control. Rather than blindly counting carbohydrates and removing anything labelled a ‘carb’ I urge patients to consider the quality of ingredients. Barley, corn and millet are nutritionally very different to breads, pasta and cakes, yet they are all lumped together under the same banner of ‘carbohydrate’. Whole grains are what we should be eating as they release sugar into the blood gradually and have not had the important nutrients stripped away from them. My Sri Lankan-style Oats (see here (#litres_trial_promo)) are a great way of using whole grains in an unusual dish.

+ Water Perhaps the easiest to access and the most commonly forgotten ingredient of all is simply water. All too often I ask patients about their drinking habits only to discover a shockingly low amount of hydration! Discounting certain medical conditions that would contradict 2 litres of plain water a day, and excluding tea and coffee (which can actually dehydrate us), this is how much we should be aiming for. It is essential for nutrient transfer across brain cells, delivering oxygen as well as maintaining the integrity of cell structures. The simple act of hydration has been demonstrated in clinical studies to improve cognitive performance and there’s no reason why we shouldn’t all be drinking adequate amounts.

Drink for your mind.

+ Herbs and spices Most of these contain key antioxidants and phytochemicals (chemicals produced by plants) that can reduce oxidative stress.

As a general rule of thumb, using simple kitchen herbs like rosemary, basil, oregano and mint in your cooking is a great way to reduce inflammation and improve the enjoyment of food. Certain chemicals labelled ‘adaptogens’ or nutraceuticals, including ashwaganda, curcumin and gingko (to name just a few), have been given a lot of attention in the press over recent years, claiming to boost brain health with regular consumption. While I welcome greater research into compounds that are safe and well tolerated, the biggest impact on brain health is not going to come from a nutraceutical pill. I wouldn’t like anyone to believe that simply taking supplements in isolation is the best way to protect your brain. It’s going to be your plate and lifestyle that has the biggest impact.

LIFESTYLE 360

I could talk extensively about micronutrients, including vitamins E and D, or the power of individual phytochemicals, but this would neglect the importance of ‘food synergy’. We don’t eat nutrients in isolation and I’m a firm believer of an integrated dietary approach. By overanalysing single elements of our diet we miss the wider picture about the combinations of food we consume and how difficult it is to tease out what’s having an impact. We need to experiment with new and delicious ingredients but in addition, the synergistic effect of lifestyle alongside diet is a powerful combination to be reckoned with.

+ Mental training and stimulation These have been observed to increase a type of material in the brain called ‘grey’ matter that makes up parts of the brain involved in emotion, coordination and perception.

You don’t have to just do Sudoku or mathematical exercises – meditation and mindfulness regimens have also been shown to demonstrate increases in grey matter.

Playing a musical instrument, singing or any activity that focuses attention may lead to benefits and are worth the time investment to keep your brain healthy.

+ Chronic stress It has been shown that a high level of stress induces structural changes in the brain, which suggests our emotions are potent modulators of our brain’s anatomy.

In clinic, I emphasise the need for simple stress-relieving strategies, such as yoga, deep breathing and meditation, that heighten neural activity in the brain’s pleasure centres and improve our tolerance to stress.

These powerful tools are accessible to everybody and, if taught appropriately, research shows can be very effective.

+ Exercise High intensity interval training (HIIT) and endurance exercises reduce the incidence of cardiovascular disease, which would ultimately reduce the likelihood of cognitive decline. But exercise itself also induces the production of ‘neurotrophic’ factors that enhance nerve cell generation and protect against shrinkage of the brain that occurs as we age.

Our bodies are designed to move constantly, but I find that many patients are confined to their desks in their working environments. Whether it’s a case of getting a standing desk or taking the stairs, I advise to try to move as much as possible throughout the day – exercise is not confined to the gym. Your brain will thank you for it.

+ Sleep Sleeping to both protect and greatly enhance brain function is the lowest hanging fruit, yet few of us practise good sleep hygiene. The constant stimulation from TV platforms and mobile electronic devices creates an environment associated with disrupted sleep. During sleep your brain’s lymphatic system (the system that removes toxins and waste products as a result of normal cellular processes) gets to work to clear debris that can impact the functioning of your nerve cells.

There is a clear link between poor sleep and a higher likelihood of cognitive decline, and on the other side of the spectrum, boosted cognitive performance when you are well rested. Getting a good quality 8–9 hours of rest per 24 hours is one of the simplest ways to boost brain health. Make yourself a promise: try it for 7 days and monitor how you feel. It will revolutionise what you prioritise.

By employing all these tactics we can positively impact our brain on multiple levels. We have the power with our diet to reduce inflammation, stimulate brain growth factors, promote neuronal cell production, reduce oxidative stress and improve many other processes that we have yet to discover. As well as all these dietary and lifestyle changes being protective, the aforementioned activities are also being considered in management to improve outcomes or prevent further decline in patients to good effect. This is where we need to invest more of our time and resources, but I’m making this vital information accessible to you right here. Don’t wait for the prescription pad. Take advantage of these points and start looking after your brain health right now. As you’ll discover in all the other chapters in this introduction, eating and living well doesn’t solely effect your brain health, but rather your entire ecosystem.

Eat for your (#ulink_2b4126cf-bcd7-536a-aeee-c006df1f4186)

Heart (#ulink_2b4126cf-bcd7-536a-aeee-c006df1f4186)

(https://open.spotify.com/episode/6ZsYoLbEClxKKGG5O87p5r)

If you’re tempted to skip over this chapter because you’re in your mid-twenties or early thirties and you believe heart disease is only something of concern in later life, think carefully about flicking past these pages. Heart disease isn’t something that suddenly becomes relevant as soon as we reach a certain age threshold. We build the foundations for a healthy or unhealthy heart in our childhood and we are starting to see the early signs of atherosclerosis (narrowed, inflamed arteries) in those as young as teenagers.

But rather than scaring you into booking a CT angiogram to determine the state of your vital organ, I want to show you how much control you have using your fork.

Our heart is a complex machine that generates electrical energy to synchronously contract its muscles, pumping blood around our network of vessels. The blood contains vital oxygen molecules, as well as nutrients to feed every cell in our body, but the heart itself is desperately reliant on the same nutritional need. Micronutrients like potassium, magnesium and calcium are essential to ensure the contractility of this muscular organ that, hopefully, will never stop throughout our entire existence.

If you hit the gym harder than usual and you’re dehydrated, or perhaps you haven’t had adequate nutrition prior to your workout, your muscles will feel stiff and generally fatigued. Feed yourself the right fuel, however, and you’re less likely to feel the negative effects of training. Our heart muscles are categorically different from the skeletal muscles in our limbs, but the general principles of feeding our muscle tissue still apply. It’s vital to ensure your heart is adequately nourished to perform its function throughout its lifetime and make lifestyle choices that nurture this beautiful, industrious machine. Thankfully, this isn’t hard, and the food you can enjoy is still incredibly delicious and exciting.

It’s important to remember that the heart (like most organs) is incredibly resilient. As demonstrated by some impressive studies, reversal of atherosclerosis can be achieved with a lifestyle that encourages your body to look after itself.

A number of cardiologists have demonstrated, using both blood tests and imaging to look at the vasculature of the heart, that a healthy lifestyle can reduce blockages of the arteries.

This is absolutely groundbreaking and something not thought possible up until a few years ago. In fact, some lifestyle medicine programmes have become so effective at reversing cardiovascular disease that they’re now covered by American health insurers.

But rather than trying to just reverse heart disease, I want to focus on the habits that will prevent the life-changing event of a heart attack that happens to over 100,000 UK citizens each year. Yes, there is evidence to suggest that we can drastically improve post-heart attack symptoms with intense lifestyle changes, but the better and more effective aspiration is to prevent that stage in the first place.

THE MEDITERRANEAN WAY

The Mediterranean diet has been heralded as the most heart-healthy diet and evidence supports this. When we look at large population studies, it’s clear that a Mediterranean way of eating, that includes plenty of fruits, vegetables, good-quality oils and healthy fats, significantly reduces the likelihood of high blood pressure, strokes and heart disease.

A representative dish of how to eat with this focus in mind is my Roast Walnut and Squash Medley with Persillade (see here (#litres_trial_promo)) or the Aubergine and Walnut Ragu (see here (#litres_trial_promo)).

We can analyse why this may be the case by examining the components of a Mediterranean way of eating. The focus is on colourful vegetables such as tomatoes, squash, lentils and dark leafy greens, which are fantastic sources of the micronutrients necessary for optimum cardiac muscle function.

The most extensively studied of these micronutrients include potassium, calcium, magnesium and co-enzyme Q10,

but there are a huge number of other plant chemicals found in the same foods that we still haven’t fully investigated the effects of.