As you get older, into your 30s and 40s, your brain changes. It starts to shrink and continues to shrink for the rest of your life. Along with its shrinkage, changes in cognitive abilities can occur, which may be a cause for concern regarding dementia and Alzheimer’s disease.
But don’t we all know someone in their late 80’s or 90’s with an elephant’s memory and tack-like sharpness? Have you been avoiding what you think you are? Genetics has something to do with it, but more research suggests diet has something to do with it too. Adjustments may be made based on
“Today, there is no nutritional therapy for dementia, but there are many studies showing different ways that food may play an important role in preventing or slowing cognitive decline. Uma Naidu, M.D.Nutritional Psychiatrist at Harvard Medical School, Director of Nutritional and Metabolic Psychiatry at Massachusetts General Hospital, This Is Your Brain on Food: The Essential Guide to Amazing Foods that Fight Depression, PTSD, ADHD, Anxiety, OCT and More, a trained chef. “Our food choices definitely help preserve our memories and clear our minds from the brain fog that sometimes disrupts the clarity of our lives.
Naidoo argues that diets high in fat and sugar can adversely affect the hippocampus, the part of the brain most involved in forming relational memories. Conversely, the right kind of food protects memory. Dr. Naidoo discusses some important dietary habits that may slow the aging of the brain.
Instead of cutting calories, you can focus on eating foods proven to support brain health. Luckily, researchers have developed a diet called the MIND diet to address this. This is a combination of a Mediterranean-style diet and a diet designed to lower blood pressure, and the DASH diet, or dietary approach to stopping high blood pressure.
“The key features of the MIND diet are low saturated fat, high healthy fats, and no more than two servings of red meat per week,” says Naidoo.
If calorie restriction and going all out on the MIND diet are tough, Naidoo recommends filling your plate with the best memory-protecting foods. Start with green leafy vegetables. Eat several times each day.
“We emphasize leafy greens because they contain nutrients like folic acid, vitamin E, carotenoids, and flavonoids that help prevent cognitive decline,” says Naidoo.
Along with vegetable greens, which are harvested immediately after germination, there are even more nutrient-dense microgreens. “Microgreens have up to 40 times more nutrients than their mature counterparts,” she adds.
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Eat colorful, polyphenol-rich vegetables such as yellow and red peppers, carrots, broccoli, cauliflower, peas, beets, squash, and eggplant at least three times a day. Cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts are rich in an anti-inflammatory compound called sulforaphane, which research has shown can protect against diseases that affect the brain.
Colorful berries are a concentrated source of flavonoids and other brain-beneficial nutrients.
“Studies show that a diet rich in blueberries reduces free radicals and inflammation in the brain,” says Naidoo.
Nuts also have neuroprotective properties. “Vitamin E, found in peanut butter, dry-roasted almonds, hazelnuts, and sunflower seeds, can help people suffering from stress, anxiety, and symptoms of PTSD.
“Extra virgin olive oil, a heart-healthy fat, is a source of at least 30 phenolic compounds that are powerful antioxidants and brain protectors,” says Naidoo.
A 2019 study published in the journal molecule The cooking technique of using extra virgin olive oil to make sofrito, an appetizer for many dishes, has been shown to facilitate the extraction of brain-protecting polyphenols from sautéed vegetables such as onions, garlic, peppers, tomatoes and chili peppers. discovered.
In 2019, a meta-analysis of double-blind, randomized, placebo-controlled trials in patients with major depressive disorder found that omega-3 polyunsaturated fatty acid (PUFA) intake alleviated depression compared with placebo. showed.
“Omega-3 fatty acids promote brain health by lowering inflammatory markers and protecting neurons from excessive inflammation,” says Naidoo.
The best sources of omega-3s are fatty cold-water fish such as salmon, mackerel, tuna, herring and sardines. However, you can also enjoy omega-3-enriched foods such as eggs, or find omega-3s in plant sources such as edamame, walnuts, and chia seeds.
Get into the habit of amplifying the flavor of your food without adding calories and boost your brain.
“Turmeric, pepper, cinnamon saffron, rosemary, ginger and other spices have been shown to enhance memory,” says Naidoo.
Turmeric, the active ingredient in curcumin, is the star of the spice show.2019 review of animal research in Current neuropharmacology Curcumin has been shown to reverse brain damage caused by Alzheimer’s disease. Improvements in attention, cognition, and memory were seen.
“When taking turmeric, mix it with black pepper, which may help absorb curcumin,” says Naidoo.
“Excessive drinking increases the risk of all types of cognitive impairment and dementia,” warns Naidoo.
However, in a 2019 meta-analysis of 28 studies, Naidoo found that light to moderate alcohol consumption in middle to late adulthood was associated with a reduced risk of all types of cognitive impairment and dementia. pointing out.
“When it comes to drinking alcohol, I always recommend moderation,” advises Naidoo. “Alcohol can have many negative effects on your health, so talk to your doctor about other risk factors.”
