The Brain Food Pyramid
Because what you put into your mind is as important as what you put into your body.
Remember the food pyramid?
Turns out it was a product of big food designed to get us to eat more cheap and processed, carby foods, and make them more money.
Politics aside, the underlying sentiment of a quick reference guide for healthy eating is a good one.
But in our noisy connected world, what we put into our minds is as, if not more important than what we put in our bodies.
So I made tried my hand at making a BRAIN FOOD pyramid. 👇
Will turn this into an actual visual soon.
Would love to know your thoughts.
Did I get it right, completely wrong, or am I missing something ❓❓❓
Level 1️⃣ : Great for Your Brain (Top Tier)
These activities enhance cognitive function, memory, mental clarity, and overall brain health:
- Reading books
- Deep, meaningful conversations
- Deep, focused work
- Creative work (writing, playing music, painting etc.)
- Problem-solving and puzzles (e.g., chess, math problems)
- Meditation and mindfulness practices
- Learning new skills (languages, instruments, hobbies)
- Physical exercise (aerobic activities, yoga, strength training etc.)
- Deep, restful sleep (7–9 hours)
- Healthy diet (rich in omega-3, antioxidants, vegetables, lean proteins)
- Spending time in nature
- Journaling and reflective writing
- Quality time with family and friends
- Sex & physical touch
- Listening to music
- Playing video games (if not excessive)
- Educational podcasts
Level 2️⃣ : Okay for Your Brain (Middle Tier)
These are neutral activities that are fine in moderation but don’t significantly boost brain power:
- Targeted and limited use of social media (short and curated sessions on Instagram with a purpose in mind (e.g. to learn something, to be temporarily entertained)
- Watching TV (if not excessive)
- Light entertainment (movies, podcasts, YouTube videos)
- Moderate screen time (balanced with breaks)
- Eating moderate amounts of comfort foods (occasional treats)
- Socializing in non-challenging environments (small talk, lighthearted conversations)
- Texting your friends in group chat (e.g. WhatsApp)
Level 3️⃣ : Bad for Your Brain (Bottom Tier)
- These activities can impair brain function, lead to cognitive decline, or cause stress:
- Scrolling through social media (indiscriminate use of attention-span and mind-altering platforms like TikTok, Instagram & Twitter/X)
- Lack of sleep (chronic sleep deprivation)
- Shallow level work & chronic task and screen-switching
- Zoom calls you don’t need to be at where you sit idly by the whole time
- Excessive screen time (binge-watching, prolonged gaming)
- Junk food (high-sugar, processed foods)
- Negative self-talk and pessimistic thinking
- Substance abuse (alcohol, drugs)
- Prolonged isolation (lack of social interaction)
- Sedentary lifestyle (lack of movement or physical exercise)
- Reaching your your phone, almost involuntarily, hundreds of times a day
- Having your attention and focus constantly hi-jacked by the relentless appearance of notifications on your phone and desktop
