For a healthy brain, you need a proper diet
The human brain is a nutritionally needy organ. It requires a whole array of nutrients to function.
Any degree of malnutrition will affect the brain as much, or perhaps even more, than it affects other parts of the body.
It is vitally important to maintain good brain health to prevent cognitive decline.
Let’s explore the various nutrients and diet patterns that help keep the brain healthy and decrease our risk of developing dementia and Alzheimer’s disease.
Foods rich in omega-3 fatty acids
These are the types of fats found in fatty fish. Walnuts, soybeans, spinach, kale, canola oil and flaxseed oil are other sources.
Omega-3 fatty acids make up the structure of brain cells, and they play a role in neurotransmitter function.
Neurotransmitters are chemicals that relay messages in the brain. They have a vital role in memory, cognition, and mood regulation.
The American Heart Association recommends that we consume four ounces of fish twice each week to get the optimal amount of omega-3s.
Avoidance of ultra-processed foods (UPFs)
UPFs are food products that have had extensive processing and contain additives such a preservatives, sweeteners, colors and artificial flavors.
They are typically high in unhealthy fats, sugar and salt. Examples are fast foods, frozen entrees, sugary drinks, and packaged snacks.
A recent study involving over 10,000 participants revealed that a diet high in UPFs was associated with a significantly higher rate of cognitive decline.
A diet rich in plant foods
Plant foods include fruits, vegetables, grains and legumes. These all contain an assortment of antioxidants which protect the brain from oxidative stress, which may lead to increased risk of Alzheimer’s disease.
Many plant foods are also rich in B vitamins, especially folate, vitamin B12 and vitamin B6, which are all involved in cognitive function.
Foods such as berries, green tea and dark chocolate contain polyphenols and have anti-inflammatory properties. They help protect the brain from age-related decline.
Powerhouse plant foods include green leafy vegetables, legumes, nuts and seeds, berries, and whole grains.
Maintain good hydration
Water supports the structure and function of brain cells and facilitates communication between neurons. It helps maintain attention, concentration, memory, and cognitive function.
A well hydrated brain is essential to optimal brain function.
As we age, the thirst-sensing mechanism in the brain often becomes blunted, so that we may be unaware that we are dehydrated.
A good rule of thumb is to drink onehalf ounce of water for every pound of body weight.
Stay active
Engaging in regular physical activity helps clear the veins and arteries and reduces the risk of vascular dementia.
Studies have shown that regular physical activity increases the number of hippocampal cells in the brain. The hippocampus is the part of the brain that controls emotion and memory.
The Mediterranean Diet
This is a diet rich in foods containing nutrients that benefit the brain. It isn’t really a “diet,” but rather is based on the traditional foods that people eat in the countries bordering the Mediterranean Sea, including Italy, Greece, Spain and France.
It is characterized by foods such as seafood, whole grains, beans, nuts and seeds, olive oil, and red wine in moderation.
These foods provide generous amounts of healthy unsaturated fats, fiber, B vitamins and antioxidants.
Regular physical activity and social interaction are hallmarks of this lifestyle.
Other tips
In addition to diet, other lifestyle habits affect brain health and risk of dementia. These include getting adequate sleep, spending time with other people, engaging in challenging tasks, problem solving, taking on new hobbies, and continuing to learn new things.
The impact of nutrition on cognitive health is undeniable.
By prioritizing healthful dietary patterns, we can empower ourselves to maintain optimal cognitive function and enjoy quality of life as we age.
Susie Bond is a Registered and Licensed Dietitian/Nutritionist in private practice. Contact her at NutritionistOnCall@gmail.com