How to Positively Influence Through Food
Written by Kate Taylor, Registered Nutritionist
Kate is a Registered Nutritionist and the Founder of Eat Drink Think Nutrition Limited. Kate supports systemic health & wellness through personalised nutrition, diet and lifestyle strategies & recommendations, and particularly specialises in Brain health, cognitive function and Dementia risk-avoidance.
One of the infinite benefits of food is that it influences us to feel better, whether that feeling is satiated, nourished, or simply an uplifted mood. The crucial element is that we want this feel-better factor to have longevity. Instant gratification is fleeting; the real pinnacle of wellness is to feel your best for the longest time possible.
Our food and diet can achieve both, but to positively influence our overall Brainspan and healthspan, we need to delve a bit deeper into daily dietary habits. We are the sum of, and indeed the reflection of, our daily habits, not our temporary trends. In this way, we can be our own example and live in a way that positively influences our Brainspan and healthspan. Then, perhaps, our reflection will instigate positive influence and ripple effects of the infinite benefits of long-lasting, radiant health.
On this thought, here are three foods you can share to influence and support Brainspan and healthspan longevity:
Dark chocolate: By this, I mean chocolate with at least 75% cacao content. It is a shareable and sociable food, and socialising itself benefits Brainspan. There are few barriers (excluding allergies and health conditions) to including it in your diet. Several reasons explain why dark chocolate is considered healthspan beneficial: it has considerably lower refined sugar content, which is increasingly identified as one of the fastest ways to speed up physiological and aesthetic aging; it is associated with skin elasticity and anti-wrinkle benefits; and it is rich in polyphenol flavanols, which support blood flow to the brain, are naturally anti-inflammatory, enhance concentration and focus during endurance tasks, and help regulate mood stability, reducing anxiety and depression risks.
Dark chocolate also contains notable fiber, iron, magnesium, and zinc, all of which benefit whole-body health. In moderation, typically a square or two daily, dark chocolate may indeed be a win-win for brain and body.
Extra virgin olive oil: It is easy to drizzle onto food, often stored in standalone bottles on a table, and once one person adds it, others at the table may follow. Nutrient-wise, extra virgin olive oil is rich in polyphenols (when harvesting, extraction, and storage are optimal), contains beneficial essential fats (Omega-9 oleic acid) supporting brain health and structure, the brain’s dry weight is 60% fat, and provides oleocanthal, a potent anti-inflammatory compound.
Extra virgin olive oil is closely associated with the Mediterranean diet, which not only offers nutrient density but also encourages socializing in good company while eating. Thus, it supports Brainspan and healthspan both nutritionally and socially.
Berries and leafy greens: Colourful berries and leafy green vegetables are highly supportive of brain health and mood. Are they inherently social? It depends. Hosting a gathering with crudités or fruit salad makes them socially influential. Sometimes, making healthier choices to impress others at a social event can also influence behavior. Perhaps the most studied impact is on mood, which is socially significant. Berries and leafy greens are rich in polyphenol flavonoids, which are neuroprotective, regulate inflammation, and support cognitive longevity.
They are also protective of the gut microbiome, the gut-brain axis, and vagus nerve function, influencing neurotransmitters (e.g., dopamine, serotonin, noradrenaline) and behavioral reactions (such as anxiety, depression, or impulsivity). A deficiency in polyphenol-rich foods may therefore significantly affect mood, cognition, and social influence.
To conclude, aspiring to live as well and as long as possible, remember that food and diet are robustly evidenced to be major influences in achieving this.
Nutrition and diet are the benchmarks and starting points, recognised since 1903 when Thomas Edison commented in The Newark Advocate, “The doctor of the future … will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.” Medical sciences advance rapidly, but underpinning health, especially brain health, is a healthy respect for fresh, nourishing food, a balanced diet, and a wholesome lifestyle.
If a functional medicine perspective for nurturing and supporting your brain health and cognitive function is of interest, the time to act is now. Why postpone what could be actioned today? Investing in your brain health and Brainspan could be one of the wisest decisions you ever make.
Please note that these are general recommendations. They are not personalised and do not account for individual health imbalances or medical conditions. Consult a medical professional or a qualified nutritionist/dietician for tailored advice.
Read more from Kate Taylor
Kate Taylor, Registered Nutritionist
Kate is an advocate of proactive and preventative healthcare through optimising and personalising the basics, nutrition, diet, and lifestyle. Kate's experiences watching those around her develop and decline from Dementia instilled in her a mindset of 'prevention is better than cure' and that, particularly when it comes to Brain health and Dementia risk-avoidance, the perception 'false hopelessness' should not triumph over health optimism. Whilst sensitive to the fact that Brain health and Dementia risk-avoidance is multifaceted and cannot be solely addressed by nutrition, Kate's professional nutritional aspiration is to empower & inspire people that diet and lifestyle are integral foundations to health, healthspan, and importantly, Brainspan.
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