The Paleo Diet and Brain Health

The Paleo Diet is an eating plan that focuses on foods humans may have eaten during the Paleolithic period (2.5 million to 10,000 years ago).

The diet avoids most processed foods and includes meat, fish, fruits, vegetables, nuts, seeds, and healthy fats. It also limits saturated and trans fats, dairy products, grain and legume products, and added sugar.

Inflammation

Inflammation is the body's natural response to any irritant or threat, from viruses, bacteria, fungi, chemicals, radiation, and even food. As soon as the immune system recognizes something threatening, it gets to work releasing inflammatory mediators, including histamine and bradykinin.

While inflammation is an important response to harm and irritants, too much can lead to serious health issues. Chronic inflammation has been linked to a number of common conditions, including diabetes, heart disease, obesity, and depression.

As such, it's a good idea to reduce inflammation in your diet, as well as by incorporating exercise, stress reduction, and quality sleep. A low-inflammatory diet that eliminates refined starches, refined sugar, and artificial trans-fats is a powerful way to combat inflammation.

However, if you're considering going paleo, make sure to talk to a registered dietitian first about the best foods for your health. This diet excludes grains, legumes and dairy products, which can limit your intake of nutrients like fiber and calcium.

Oxidative Stress

Oxidative stress, which contributes to aging and disease, is caused by an imbalance between antioxidants and molecules called free radicals. These are oxygen molecules with an uneven number of electrons, which means they can easily react with other molecules to form a chain reaction that damages cells.

In the brain, this can cause problems with learning and memory. It may also lead to inflammation, which can aggravate other mental health issues, such as anxiety and depression.

Fortunately, it is possible to combat oxidative stress through diet. A diet that is low in processed carbohydrates and high in fat, protein and fiber can help to control inflammation and keep blood sugar levels under control, reducing your risk for mood swings and other mental health issues.

A high-fat, low-carb diet has been shown to improve cognition in adults who are sedentary. The Paleo Diet is one option to consider, as it is rich in fatty fish and other foods that have been linked to improved cognition.

Diet-Induced Neurodegenerative Diseases

Neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease occur when neurons die or are damaged. These diseases are common during aging and cause a variety of symptoms, including lapses in balance, movement, heart beat activity, and other bodily functions.

The etiology of these diseases is complex and depends on genetic factors, oxidative stress, mitochondrial dysfunction, DNA damage, and epigenetic changes. Moreover, many environmental factors are associated with the development of these diseases.

In recent years, a wide range of nutraceuticals have been shown to alleviate or prevent some neurodegenerative diseases. Among them are the anti-oxidants curcumin, resveratrol, Ginkgo biloba extract, genistein, polyphenols from blueberries and flavonoids from extra virgin olive oil and red wine.

Several studies have also found that the Mediterranean diet, fish consumption, and tea consumption are inversely related to the development of neurodegenerative disorders. However, these findings are not robust and require more well-conducted research to better understand the mechanisms involved.

Weight Gain

The Paleo Diet is a plan that goes back to the basics. It’s all about eating foods that our ancestors ate, including meat, fish and eggs, as well as fresh fruits and vegetables.

Unlike other diets, the paleo plan doesn’t allow processed or refined foods like sugar, salt and vegetable oils. These substances are known to cause high blood pressure, obesity and heart disease.

It also cuts out dairy products, which have been linked to nutrient deficiencies. Some followers of the Paleo diet remove them completely, but others don’t, and eat small amounts of yogurt, kefir or cottage cheese as a snack.

In addition, the Paleo plan emphasizes fat-free or low-fat dairy products, which are healthier alternatives to whole milk and may help prevent osteoporosis and bone loss. It is also recommended to include healthy fats, such as omega-3 fatty acids from fatty fish, avocados and seeds, in your diet.

Frequently Asked Questions

Who Shouldn't Follow the Paleo Diet

Anyone looking for a quick fix should steer clear of the Paleo Diet. The Paleo Diet is not about quick and drastic changes, but sustainable lifestyle changes that last a lifetime. Some people who focus on weight loss may not see results in a few months.

The Paleo Diet also isn't ideal for anyone with any kind of dietary restrictions or food allergies--particularly gluten avoidance, as some grains aren't appropriate choices. Paleolithic foods can overwhelm people who are sensitive or need to consume high amounts of protein.

People who change diets all the time will not be successful. Sticking to a consistent routine is the best way to stay on track, even if this means changing some ingredients. The commitment level is essential when committing to the Paleo Diet, so frequent diet jumpers should look elsewhere.

Additionally, people who don't have time or the ability to prepare healthy meals each day might miss out on the benefits of this lifestyle. Typically, convenience foods are not included in this diet.

What snacks are Paleo-friendly?

It is important to fuel your body with healthy foods. While there are many diets available, the Paleo is the most well-known. The Paleo diet is a great way to eat like a caveman. If you eliminate processed food and increase natural whole foods, your body will reap many health benefits.

What snacks are Paleo-friendly? To increase energy between meals, snacks should be light and satisfying. You can find something you are looking for: frozen blueberries or fresh fruit, beef jerky, roasted almonds, dark chocolate (cocoa paste can also be great as a snack when combined with coconut oil); avocado smoothie or guacamole; pumpkin seeds or sunflower seed; coconut chips; flax crackers; coconut butter; almond butter; and apple and almond butter.

There are so many options! You can choose from sweet or savoury snacks. What's the best part? The best part? Grab your favorite snacks and get ready to live the good life.

What fruits can you eat Paleo?

Fabulous! The Paleo Diet is an excellent place to start a health and nutrition journey. Paleo means eating food that was available at the time of pre-agricultural period. This includes lean meats as well as seafood and other fruits, vegetables, nuts and seeds.

This way of eating helps reduce inflammation. It is possible to enjoy delicious, nutritious whole foods that provide nutrients that support your health by saying goodbye to these unhealthy items.

Paleo diets include fruits because they contain vitamins and minerals like Vitamin C (oranges, strawberries), and manganese (bananas). Other fruits include apples, pears, lemons, limes, melons, berries, papaya, and mangoes. They all contain the antioxidants your body requires to perform at its best.

You can add fibre-rich fruits to your meals and snacks throughout the day. If you want something sweet, but not sugar-laden, you can also experiment with blending different fruits into smoothies.

Making sure you eat enough nutrient rich fruits can help to curb your cravings and infuse your body with powerful antioxidants that will keep it healthy. You get energy from fruit without them weighing you down. Get creative by combining fruits into your meals throughout the day.

What happens the first week on the paleo diet

It doesn't need to be complicated to explore the paleo diet. The first week is all about getting used to the new diet and lifestyle changes you are about to make.

To achieve the best results from the paleo diet, it is important to cleanse your body.

Try to avoid processed foods and artificial substances wherever possible. Focus on vegetables and high-fiber fruits and veggies, and eliminate added sugars.

Ensure adequate hydration throughout the day and restful sleep at night for your body to detoxify efficiently.

You may experience withdrawal symptoms such as headaches or energy loss. This is normal. However, if you have severe symptoms, consult your doctor.

Incorporate physical activity into your routines, such as walking briskly every morning and evening or joining a class like yoga or aerobics. This will help you lose weight and improve your digestion. It also helps to maintain your overall health.

Take this opportunity to be aware of food intolerances, sensitivities, and allergies. Start experimenting with nutritious foods that you may never have considered before, such as kale, quinoa, or coconut oil, to broaden your nutritional knowledge base too!

What food groups are best avoided when following a Paleo diet

There are many health benefits to avoiding grains, legumes and dairy. That's why the Paleo diet has become so popular lately.

What many people don't know is that there are specific food groups that should be avoided if they want to follow this diet. You must eliminate all foods containing dairy, grains, legumes, and processed ingredients.

This means that you can say goodbye to bread, pastas and pizzas as well as chips, crackers and baked goods like cookies and cakes. Additionally, you will want to reduce your consumption of traditional dairy products such as cheese and milk.

Lastly, all processed foods such as canned soups or frozen meals should also be removed from your everyday eating plan. Your body will be able to thrive without hidden sources such as empty calories and refined carbohydrates.

Paleo is the perfect way to get back to your nutrition and to enjoy great meals. It's a great choice!

Is cheese allowed on Paleo?

Sometimes, cheese temptation can be too tempting for those who aren't careful. Paleo is this allowed? This is what you need to know: While there's no set rule, it was a tradition that cheese was not allowed in Paleolithic diets due to its dairy content.

If dairy-free is not a priority, then you might consider consuming moderate amounts of high quality cheese. It all depends upon your individual dietary requirements and preferences, as well as how you respond to certain food items.

For instance, some individuals are highly lactose intolerant and should avoid dairy products or eat them only rarely and in small amounts. If you aren’t sensitive to lactose intolerance, mild amounts of goat or sheep’s milk byproducts can be tolerated. However, this will allow you to keep your paleolithic roots intact.

Many vegan options are available if you want to enjoy cheese more often on a paleo diet without using any cow's dairy. It's possible to have some cheesey goodness in your diet while still following a vegan lifestyle.

How can you make the Paleo Diet work for you?

Finding the secrets to success with Paleo Diet is not something you need to do alone. With the right guidance, your journey to a healthier lifestyle will be easier and you'll feel better.

Experimenting with new foods, discovering what ingredients are truly beneficial for your body, and understanding how your current habits may be holding you back from optimal health can all be made simple and effective with helpful tips from experts in the Paleo field.

Learning how to make the Paleo Diet work for you is an exciting journey. You may find yourself looking at different options and making small tweaks to your life as you go.

It is possible to start by learning about the nutrients in foods that can improve energy, digestion as well as mental clarity and physical function - all important components of good health. It is important to learn about the best nutrition options for your body so that you can stay motivated.

Balance through consistency means being aware of portion sizes and knowing when enough is enough. It's not about changing your patterns; it's about creating lasting changes.

A nutritious diet can make a huge difference in your life. Taking charge of what goes into your body has immense power, so take control today and show yourself once again why the Paleo Diet is worth it!

Statistics

• Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)
• Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (everydayhealth.com)
• Dark chocolate: Choose one that has 70% or higher cocoa content. (healthline.com)
• Carbon Footprints and Diet Quality of 5 Popular Eating Patterns as Reported by US Consumers". (en.wikipedia.org)
• You can throw these into any delicious paleo recipe (or make up your own) and be 100% sure that you're paleo diet compliant :). (ultimatepaleoguide.com)

External Links

ncbi.nlm.nih.gov

• A High-Phytate Diet Reduces Nonheme Iron Absorption in Women With Suboptimal Iron Storages - PubMed


• PubMed

pubmed.ncbi.nlm.nih.gov

• PubMed: A scoping review of Paleolithic eating patterns: a definition proposal


• Coffee consumption, health effects and side effect: A narrative review and update by dietitians and nutritionalists – PubMed

link.springer.com

• Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysis - Nutrition Journal


• Popular Weight Loss Strategies: a Review of Four Weight Loss Techniques - Current Gastroenterology Reports

thepaleodiet.com

• Home


• Loren Cordain, Ph.D.

How To

How do I get started on a paleo diet?

Beginning your journey towards a healthier, more balanced lifestyle with a Paleo diet can be daunting. There is no reason to be afraid or overwhelmed. This ancestral approach will help you thrive with the right information and motivation.

Starting with simple swaps can make all the difference. Start by removing any processed or packaged foods containing sugar, wheat, corn, grains, dairy and trans fats from your diet. Next, add some fresh fruits and veggies to your meal plan each day and include healthy sources of protein such as lean meats and fish. Wild-caught seafood can be another great option.

Remember to try new recipes and get inspired by them! Meal prepping is also important. It will keep you on track and motivated during busy days. For endless meal ideas, you can use YouTube channels, books, and apps to keep you occupied.

For any diet, consistency is essential. You will succeed if you put your best foot forward. While Paleo may sound intimidating at first glance, if done right, it can lead you toward achieving ultimate nutrition goals for both mind and body in no time.

It is important to keep in mind that Paleo isn't based on the hunter-gatherer lifestyle. However, you don't have to eat exactly like your ancestors. Focus on whole foods like fruits, veggies, nuts and seed, lean proteins, healthy fats and legumes. Include a wide variety of food types from each food group to ensure you have a varied diet. Finally, don't forget to listen to your body and adjust your diet as needed.

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Weekly Dinner Menu Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

Healthier Broccoli Cheddar Soup I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

Nutrition Foundations Course Has nutrition ever felt overwhelming to you? Have you wanted to lose weight or gain muscle, but don’t really know where to start? Or have you simply felt like

Dairy Free Chocolate Christmas Bark My Dairy Free Chocolate Christmas Bark makes a fabulous last minute holiday gift, but it’s so delectable and easy to make that we enjoy it all year long.

Healthy Easy Recipe for Kombucha Mocktails Refreshingly hydrating and good for every season, my Healthy Easy Recipe for Kombucha Mocktails will brighten up your celebrations in a fun, fresh way. Healthy

BBQ Kale Chips in Oven The boys and I love making kale chips in the oven because it’s a quick way to whip up one of our favorite easy keto friendly snacks. We’ve been baking kale

What’s The Best Milk For Keto? If you’re wondering What’s The Best Milk For Keto, I’ve got you covered. With everything from the best keto cow’s milk, to low-carb healthy milk alternatives,

Best Shows for TV Binge Watching I confess, I wasn’t a big TV binge watcher until the Pandemic, but at that point, our lives changed, and so did the way we spent our free time. Best TV Binge

Is Dark Chocolate Healthy? I’ve been looking for the best healthy dark chocolate bars for a while! Why? Because I love dark chocolate. But lately, things have gotten a bit complicated as

What is Pelvic Floor Therapy? The other day I was speaking with a friend who has chronic constipation. When she asked me for advice I suggested pelvic floor therapy. Pelvic Floor Therapy

Keto Valentine Desserts Here are my favorite Keto Valentine Desserts. The greatest thing about Valentine’s Day is all the baking and crafting –when the boys were little we did a lot

Women Food and Hormones: Weight, Appetite, and Set Point Women, Food and Hormones, a book by Dr. Sara Gottfried, is a medical tour de force. It’s especially valuable for those of us stuck in a healthcare system that

Healthy Eating and the EWG Dirty Dozen Did you know that almost 70% of non-organic produce sold in the US contains pesticides1? Environmental Working Group’s Dirty Dozen (EWG) list provides

Gluten Free Hamantaschen with Raspberry Filling I created this Gluten Free Hamantaschen with Raspberry Filling recipe after I was paid a visit by the Rebbetzin, Eve here in Boulder. Gluten Free Hamantaschen

Low Carb Hot Cereal Looking for a warm and comforting Hot Cereal that’s high fiber, but not loaded with carbohydrates? Low Carb Hot Cereal I’m here to help! You don’t have to give

Autoimmune Protocol Clinical Trials and Studies The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

Vanilla Layer Cake with Dark Chocolate Frosting (Nut-Free and Makes Great Cupcakes Too!) Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

My Personal Journey with the Autoimmune Protocol My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

Shrimp Pad Thai Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work

How Many Paleo Carbs Per Day Should You Be Eating? If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..