Take good care of your brain

Ahealthy brain holds the promise of a meaningful fruitful life throughout our life span.

Worries of dementia, Alzheimer’s disease and deteriorating mental capacity threatens independence and self-reliance in late adulthood.

Feelings of depression and despair may drive you to self-destructive behaviors significantly affecting the quality of your life. These are not a healthy forecast, but moreover, these do not have to be yours.

Simply put — taking good care of your brain is just as important as you take good care of your heart, your bones, and your joints. Coincidentally, what is good for your body is also good for your brain. This is good news!

There are of course psychological and physiological aspects contributing to brain health. You may know that having a sense of purpose focused on helping others can keep your brain growing in anticipation of an opportunity to make a difference. Additionally, keeping your brain healthy also requires healthy food choices.

Diet is not only linked to heart diseases, obesity, cancer and diabetes. It also has significant implications for brain health. Medscape, a major health news resource enumerated foods best for your brain (October, 2012):

•A 2009 study published in Archives of General Psychiatry found that people who follow Mediterranean dietary choices high in fruits, vegetables, nuts, whole grains, fish and plant-derived unsaturated fat are up to 30 percent less likely to develop depression than those who typically consume meatier, dairy-heavy diet.

They also have lower risk for ischemic stroke (stroke caused by a blood clot) and are less likely to develop mild mental impairment and Alzheimer disease, particularly when they engage in higher levels of physical activity.

•Another study reported that consumption of both polyunsaturated fatty acids found in nuts, seeds, fish, and leafy green vegetables and mono-unsaturated fatty acids found in olive oil, avocados, and nuts, decreases the risk for depression over time.

A deficiency in polyunsaturated fatty acids is linked to attention deficit/ hyperactivity disorder in children.

* A 2010 study correlated fish consumption is related with a lower risk for psychotic symptoms. It is also suggested that fish oil may help prevent psychosis in high-risk individuals. Oily, cold-water fish, such as salmon, herring and mackerel are good sources of the beneficial omega-3 fatty acids.

•Polyphenols found in berries and other darkly pigmented fruits and vegetables may slow cognitive decline through antioxidant and anti-inflammatory properties. A 2010 study in rats showed a connection between a diet high in strawberry, blueberry, or blackberry extract and reversal of age-related brain function deficits involving learning and memory. Berries and berry extracts help body cells clear debris, such as proteins linked to mental decline and memory loss.

• Alcohol in moderation, according to a 2011 study, is associated with a lower risk for dementia and Alzheimer disease.

More than moderate consumption of alcohol however can cause unhealthy dependence, impaired memory function, and degenerative brain disease.

The US Food and Drug Administration defines “moderate alcohol consumption” as up to 1 drink per day for women and up to two drinks per day for men. One drink is equivalent to 12 fluid ounces of regular beer, five fluid ounces of 2% alcohol wine, or 1.5 fluid ounces of distilled spirits.

• A 2011 study found that consumption of one to six cups of coffee a day cut stroke risk by 17%.

Although it may increase blood pressure, coffee beans contain antioxidant compounds that may reduce oxidation of low-density lipoprotein cholesterol (bad cholesterol). Coffee consumption has also been associated with increased insulin sensitivity and reduced concentration of inflammatory markers.

•Chocolate lover, rejoice! The darker the better. A 2010 study published in European Heart Journal found that consumption of 6 grams of chocolate daily was associated with 39% lower combined risk for heart attack and stroke.

By the way, a standard Hershey bar weighs 43 grams. It is very easy to overdose. Over consumption can be detrimental to your health. Another study suggested that the benefits are not sustained, and emotional “comfort” over eating may actually contribute to depressed mood. Watch your portion.

Diets loaded with saturated fats (from dairy products and dried meals) refined carbohydrates (from sugary processed foods), and high salt content are associated with reduced mental health, impaired ability to learn and in some people, depression.

So go ahead and feed your altruistic nature. Moreover, while you are engaging in your compassionate altruistic expression, feed your brain with nourishing food as well.

Consult with your primary health care provider for expert opinion to help you decide the best choices for you.

Nevertheless, with all the knowledge and expert health advises, the choice is ultimately yours.