O que você come afeta o funcionamento do seu cérebro?

Você já ouviu várias vezes a afirmação de que somos o que comemos. Em vários aspectos isso é verdade. E no campo da saúde mental não é diferente. Diversos estudos tem associado o consumo de macro e micronutrientes com o humor, performance cognitiva e risco de doenças como depressão e Alzheimer.

Parece estranho que o que você come tenha influência no seu cérebro. Mas não é. Várias particularidades do tecido neural explicam isso. Considere que o cérebro é um órgão com alto consumo energético. Diferente de outros órgãos ele não tem descanso. Mesmo no sono sua atividade não diminui. Na verdade ela pode até aumentar em algumas fases do sono. A principal fonte de energia dos neurônios é a glicose. E como o cérebro praticamente não tem reserva de glicose ele é altamente dependente dos nutrientes que chegam pelo sangue.

Pensando então só na glicose as evidências científicas sobre a dieta e o funcionamento cerebral revelam dados muito interessantes. Estudos experimentais feitos para mostrar essa influência mediram o efeito do consumo agudo de glicose sobre diversos aspectos do funcionamento cerebral. Vários estudos apontaram que a memória melhorava quando o participante da pesquisa consumia glicose. E não só a memória. A velocidade de processamento de informações, tempo de reação e várias outras medidas melhoravam. E curiosamente o efeito é melhor quanto mais complexa a tarefa realizada.

Então, você pode estar pensando, consumir doces e estudar melhora o aprendizado? Não é bem assim. Curiosamente descobriram que níveis elevados de glicose no sangue são tão prejudiciais quanto níveis baixos, quando os neurônios não funcionam bem por que estão sem o combustível. Os cientistas chegaram a conclusão com isso e com outras informações que o importante é o bom controle da glicemia. Níveis constantes, nem tão altos e nem tão baixos. Estudos com diabéticos mostram por exemplo que o mal controle dos níveis de glicose estava muito associado a piora da memória. Partiram então para outros experimentos que podem trazer boas dicas para você.

Estudando o impacto das refeições e de sua composição no desempenho dos testes descobriram que tomar um bom café da manhã levava a um melhor aprendizado em crianças e adolescentes. Mas não só tomar essa primeira refeição era importante mas também sua composição. Refeições com baixo índice glicêmico, ou seja, com carboidratos que elevam a glicose no sangue de forma mais suave, como os pães integrais e a aveia, resultavam em melhora da performance cognitiva. Outro fator que colaborava era a quantidade de fibras e proteínas por que esses nutrientes garantem um nível mais adequado de glicose e insulina na circulação.

 

Então fica a dica para você:

 

1 – Coma regularmente para fornecer glicose constantemente ao seu cérebro.

2 – Prefira refeições com baixo índice glicêmico, carboidratos integrais, fibras e proteínas.

3 – Não esqueça o café da manhã.

About Luiz Carlos

Luiz Carlos é médico psiquiatra, PhD em Ciências da Saúde e professor na Faculdade de Medicina da Universidade Federal de Uberlândia. Coordena a Liga Acadêmica de Inovação em Saúde e o ambulatório de Psicogeriatria da Residência Médica de Psiquiatria da UFU. Também é pesquisador na áreas de genética psiquiátrica e do comportamento no Laboratório de Genética da UFU. Além disso estuda terapia de aceitação e compromisso, metodologias de ensino multimídia e inovação em saúde, psicologia positiva. Membro da Associação Brasileira de Psiquiatria e da Association for Contextual Behavioral Science. Sócio da Associação Brasileira de Nutrologia.

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