Keep your brain fighting fit!

in great Forget brain fog – keep your grey matter your daily routine shape with a few simple tweaks to

If your goal is to live an active, vibrant and happy life for as long as possible, you need to make sure your brain is in great shape – after all it’s in charge of everything else that happens in your body. While there’s no guaranteed way to prevent dementia, there is increasing evidence that adopting a few healthy lifestyle habits could help keep your grey matter happy long term. A healthy diet, regular exercise and a good social network have all been proven to help you maintain your thinking skills and reduce your risk of cognitive decline. And we’re not talking a strict diet or hours at the gym – a brighter brain could be yours with just a few simple adjustments and additions to your everyday life.

Brain food

The food you pile on to your plate can have a direct impact on your brain power. “Certain nutrients could help to improve your concentration, memory and cognitive function,” says nutritionist Dr Emma Derbyshire, advisor to the Health and Food Supplements Information Service (www.hsis. org). Try to make your diet as varied as you can by mixing up your weekly menu and trying lots of new foods – the more adventurous your diet, the more nutrients you’ll be giving your body.

Salmon

– and other oily fish such as mackerel and sardines, are packed with omega-3 fatty acids to keep your brain cells firing. Fish in general is an excellent option for your brain, with a US study showing that people who regularly eat grilled or baked fish have more grey matter which helps with decision making, memory and your emotional health.

Broccoli

– and other dark green leafy vegetables such as spinach, kale and cabbage should make it on to your plate every day. Eating your greens could keep your brain power on par with someone who is 11 years younger than you are, according to a study in the journal Neurology. Greens are rich in Vitamin K, folic acid and lutein which are thought to help reduce ageing inflammation.

Eggs

– along with seaweed, cod and dairy foods, eggs are a good source of iodine. Iodine helps keep your thyroid hormones in balance, which in turn helps keep your brain sharp. Around 15 per cent of women are deficient in iodine, so try to include these foods in your diet regularly.

Try to include these seven foods in your diet every week – they are all proven to help give your memory an extra boost

Wholegrains

– “Brown rice, pasta, wholegrain cereals and granary bread provide your brain with a steady release of energy in the form of glucose,” says Dr Derbyshire. “This may help to keep you mentally alert throughout the day and keep your brain well fuelled.”

Turmeric

– curcumin, the active ingredient in the curry spice turmeric, has been shown by studies to cross the blood brain barrier and can directly benefit your brain cells. It’s a powerful antioxidant and anti-inflammatory and one study found that it could even help to reduce amyloid plaques in your brain which are a common cause of Alzheimer’s disease.

Nuts

– Almonds, walnuts, peanuts or pecans whatever your favourite nut, try to eat a palmful a day. A study from the National Institute of Ageing found that women who eat nuts regularly have sharper memories than those who don’t. The benefits are thought to stem from the healthy oils found in nuts, and in seeds such as pumpkin seeds too.

Berries

– Strawberries, blueberries, raspberries and cherries are rich in antioxidant flavanols which are so powerful, a study from Harvard University suggests that they could delay cognitive decline by twoand-a-half years.

Drink up!

A huge part of your brain is made up of water, which is why you can feel foggy when you’re thirsty. Try to have a small glass of water every hour to stay hydrated.