Eat Better to Write Better - The Writer's Diet

A writer’s journey lasts a lifetime. Sure, we finish a piece and publish it, but our quest for writing lives on. And to be successful on this quest we need to eat. Enter the writer's diet, or how eating better can help you write better.

The urge to improve is a sidekick on our writer’s journey. I’m always looking for ways to improve my writing and creativity. This may mean tweaking my routine as my needs change. And I've made a lot of tweaks over the years.

Learning and working in healthcare have made one of the biggest impacts for my writing. Who knew with more sleep and movement, better food, and less alcohol I could become a better writer. Read on to learn about what I call, the writer's diet - and how eating this way can help to improve your writing.

“The First Wealth is Health.” — Ralph Waldo Emerson

The Writer's Diet and Improving Brain Function

To be better at anything we must practice from an optimal level. However, reaching this optimal level isn’t always possible or easy to do. That’s why when it comes to both writing and health, consistency is key. Making changes to our health is hard, but doable. And optimizing health habits equates to big returns in the long term. To say it simply, to be better writers we need to eat better. Let's jump in.

Antioxidants

Jumping right in, let’s focus on Antioxidants. Foods rich in antioxidants help protect the body from free radicals.

Think of the quickly browned skin of a cut apple. Free radicals begin damaging the apple once it’s cut. This happens in a process called oxidation.

If you want to protect the apple from free radicals to slow oxidation, squeeze a little lemon juice on the cut side. Aging, including the brain, occurs through a similar process of oxidation. And antioxidant-rich foods, like the vitamin C-rich lemon, offer protection from this aging.

When considering foods high in antioxidants, eat the rainbow. This means the more colorful and bright a fruit or vegetable is, the more antioxidants it likely has. Many antioxidants rich foods also contain anti-inflammatory properties. Along with protecting the body, they actually heal it. The foods below contain antioxidants, help with inflammation, and are linked to improved brain health:

Blueberries (and other berries)

Dark leafy greens

Cherries

Spices like turmeric

Dark Chocolate

Another food high in antioxidants is dark chocolate. Liking dark chocolate didn't come easy to me at first. It's bitter flavor was much different than the much sweeter milk chocolate.

However, once I acquired the taste for dark chocolate, I haven't gone back. Something to remember about dark chocolate is the higher the cacao, the more bitter it can taste.

Dark chocolate is a superfood and contains both antioxidant and anti-inflammatory properties. These properties occur through a compound called flavonols.

When buying dark chocolate, the higher the cacao the better, but also the more bitter. And try staying clear of milk or white chocolate which are both high in sugar.

Bone Broth

Bone broth is making a name for itself in the health sector for many reasons. It's known for aiding in collagen production, gut permeability, and providing additional protein in one's diet. Bone broth also contains antioxidants and is anti-inflammatory.

Consider combining bone broth with healing spices such as ginger and turmeric. This can give it a double punch and boost to your health and brain.

Cannabis and the Writer's Diet

Research suggests cannabis has the ability to boost cognitive function. THC studies conducted on older mice reflect an improvement in age-related cognitive declines. Depending on how you use cannabis, it can offer a side-effect-free approach to improving cognitive decline.

CBD also has antioxidant properties. And that’s not all. It's said to be a neuroprotective and anti-inflammatory. The leaves of the marijuana plant (dark leafy greens) also contain these same brain-boosting properties.

Omega-3 Fatty Acids

Hemp seeds contain omega-3 fatty acids. These fatty acids are only found in a few other plants. Omega-3's are great for writers because they're linked to cognitive improvement. Other sources of these fatty acids include wild salmon and sardines, and algae. Containing DHA, these sea-based sources, along with hemp seeds, are linked to improvements in memory, brain health, and learning.

Extra Virgin Olive Oil

Extra virgin olive oil is another major brain-boosting fat. Containing monounsaturated fats, EVOO does a lot for the brain. For one it reduces inflammation and the risk for cardiovascular diseases. EVOO also protects the brain and can give your learning a boost. Apply to everything and use low heat when cooking with it. Though EVOO is a healthy fat, it’s still a fat. And fats contain more calories than protein or carbohydrates. So be mindful of your portion of this oil.

Avocado

Avocado is another fat that has abilities to supercharge the brain. It's a good source of fiber and monounsaturated fat. Avocados contain both antioxidant and anti-inflammatory properties.

Eggs

Eggs are an excellent source of choline. Choline is strongly linked to brain development. Prenatal vitamins now contain choline. And choline continues to offer cognitive benefits as we age. Choose pasture-raised eggs and be sure to eat the yolk, which is where the choline is found.

Nuts

Nuts are a powerhouse for brain-boosting abilities. Walnuts contain both monounsaturated fat and omega-3 fatty acids. Nuts are a plant-based source of fiber and protein. They are linked to improvements in blood pressure, cholesterol, and inflammation.

The Writer's Diet + Exercise

Moving on from food, exercise is known to impact the brain. It's documented to improve cognitive function. Studies show exercise can actually change the brain. This can result in improvements in memory, learning, and thinking.

Exercise, also gives our brain a workout. When our heart rate increases, we pump more oxygen-rich blood to the brain. This equates to better brain functioning. I tell myself exercise makes me smarter. And that's something I’m willing to sweat a little over.

Hydration

And if you’re exercising, remember to hydrate. The brain is made up of an estimated 73% water. Mild dehydration can affect memory, concentration, and cognitive performance.

Stay smart about your water consumption. Pay attention to any symptoms of dehydration. These include headaches, dizziness, and dark urine. For vigorous exercise like long distance running, hydrate with electrolytes. This can help to replace any you’ve lost in sweat.

The Writer's Diet for the Long-Term

Maintaining a healthy brain is crucial for living our best lives, and for being better writers. Keep it well-nourished and protected with the writer's diet. Eating better is one way to ensure a long, healthy, happy, and productive life.

References:

Nature Medicine, DOI:10.1038/nm.4311
https://lpi.oregonstate.edu/mic/other-nutrients/choline
https://www.eatright.org/health/wellness/healthy-aging/brain-health-and-fish
https://www.sciencedirect.com/science/article/pii/S0006899306027144
http://n.neurology.org/content/90/3/e214
https://www.sciencedaily.com/releases/2015/03/150330112227.htm