Summer and vacations cause many people to modify their meal times, change their eating habits and commit excesses by adding more fats and sugars to their diet. From the Spanish Society of Neurology (SEN) they warn that maintaining these excesses over time can be counterproductive for the brain.

“Take care of our diet, also during the summer, and stabilize meal times, especially those people who suffer from a neurological disease that does not usually adapt well to changes in biological rhythms, such as those who suffer migraines or other types of headache is one of the main tips that can be given to continue taking care of our brain in summer ”, explains Carlos Tejero, member of the Spanish Society of Neurology.

From the SEN they insist that the benefits of a good diet will be more effective on health and, especially on the brain, if a healthy routine is maintained for a long period of time. In addition, reducing the recommended caloric intake by 20 percent is related to a lower risk of developing Parkinson’s and Alzheimer’s.

Healthy food
But, what foods are the best for the brain in summer? All included in the Mediterranean diet. “If the consumption of fruits and vegetables, fish, olive oil, a little wine and, if we also combine this with doing some exercise and promoting social relationships, we will be carrying out the best neuroprotective diet that can be recommend ”, says David Ezpeleta, a member of the SEN.

Including products such as oily fish, vegetables, nuts, such as walnuts, or soy in the diet can increase cerebrovascular protection against diseases such as multiple sclerosis and reduce bad cholesterol and increase good cholesterol.

Other essential foods during the summer are those rich in components with anti-inflammatory and antioxidant effects, such as red fruits, spices (saffron, for example) or walnuts. These can reduce the risk of developing neurodegenerative diseases and age-related cognitive decline.

Legumes and cereals, fruits and vegetables provide the energy that the brain needs to function normally, while dairy products, due to their high calcium intake, play a very important role in functions such as learning and memory. To prevent short-term memory from deteriorating and concentration and physical performance from being affected, experts point out that it is very important to keep the body hydrated, especially in the face of high temperatures.

“For our brain to function properly it is necessary to eat a balanced diet. The appropriate thing is to eat frequent, nutritious and not very abundant meals. It is necessary to eat a variety of foods, including all the main food groups, to avoid a nutritional deficit ”, Tejero points out. “In addition to the aforementioned foods, there are others that, due to their nutrients, can help our neurons function at full capacity. These foods are those that contain healthy fats, vitamins, magnesium, calcium, copper, zinc, phosphorus, and so on ”.