There’s no question that what we eat has a major influence on our day to day behavior and our long term health. But how does what we eat affect our executive function processes?
Unsurprisingly, research has found that healthy foods are correlated to boosted executive function performance, and unhealthy foods are not. Personally, I was very happy to hear that blueberries and smoothies high in antioxidants appear to boost performance on executive function tasks.
The bad news, especially after an indulgent holiday season, is that sugar is not good for executive function. In the short term, eating sugar sends a pleasurable rush to the brain. As the brain seeks out this reward, it undercuts our inhibition to say no to sugary treats, undermining the executive function processes that allow us to delay gratification. Check out this great TedTalk for more on the neuroscience of sugar.
Even worse, unhealthy eating appears to have negative consequences for our long-term brain health. A study done by Fania Dasseen and Katrijn Houben at Maastricht University in the Netherlands, found a link between obesity and lower reported levels of executive function performance, implying that individuals who struggle to maintain their weight also struggle with executive function tasks.
It is important to note that the study did not find a causal link; it is possible that being obese impedes executive function development, having executive function difficulties predicts the risk of being obese, or a third factor, such as genetics, could explain both. Regardless, the risk to brain development is real. Another study by Amy Reichelt, at the University of Western Ontario in Canada, found that a diet high in fat and sugar impeded the neuroplasticity of adolescent rats.
The good news is that, by pairing executive function strategies with healthy eating programs, both diet and executive function abilities may be improved. A study by researchers at Curtin University in Australia taught strategies for cognitive flexibility and improved metacognition and found that participants improved both their eating habits and their performance on executive function related measures.
As more research is done to explore the role that food has on our application and development of executive function processes, and the influence executive function strengths and challenges have on diet, educators should be aware and look for opportunities to explore the relationship between diet and executive function in their students’ lives. When discussing healthy eating habits, find ways to teach strategies for eating healthy systematically and explicitly, providing opportunities for students to develop greater self-awareness. When teaching executive function strategies, ask students to reflect on how their diet influences their food choices.
Personally, now that the Christmas cookie season is safely behind us, I’ll be taking some time this January to reflect on the role of junk food in my own diet.