Eating a well-balanced, healthy diet not only has the benefit of helping you fit into your favorite pair of jeans, but it can also help you reduce your risk of chronic age-related brain diseases such as dementia and Alzheimer’s. Current research in diet and brain health has shown that nutrition plays a large part in brain development and function throughout the life cycle. There are changes you can make now to prolong the health of your body’s most vital system, your brain.
Before starting any “diet” or taking any nutrition advice you should ask yourself one simple question, “Is this a plan I can continue to follow one day from now, one week from now and even one year from now. A healthy lifestyle does require you to make changes for the betterment of your overall health. You should not think of these changes as losses, but rather as steps you can take now to improve your overall current health, reduce your risk of future ailments and generally improve your day-to-day mental health and well-being.
Increase your intake of colored fruits and vegetables including green leafy vegetables.
Eating a well-balanced, healthy diet not only has the benefit of helping you fit into your favorite pair of jeans, but it can also help you reduce your risk of chronic age-related brain diseases such as dementia and Alzheimer’s.
Current research in diet and brain health has shown that nutrition plays a large part in brain development and function throughout the life cycle. You can make changes now to prolong the health of your body’s most vital system, your brain.
Increase your intake of antioxidants to help combat free radical development.
There are several components of a healthy diet that aid in promoting overall brain health and function. Some of the most essential include a group of antioxidants like carotenoids, vitamins A, C and E, the mineral selenium and folate.
You have probably heard that a diet rich in antioxidants can help prevent minor illnesses like colds, and reduce risk of major illnesses such as heart disease. Antioxidants may also can keep the brain operating at its peak to help reduce risk of serious conditions such as Alzheimer’s.
Increase your intake of omega-3 fatty acids because your brain contains at least 60% fat. (fatty fish such as salmon, sardines, herring, walnuts and unsalted nuts).
Phytochemicals and omega-3 fatty acids can help combat mental health decline. Because our bodies do not naturally produce Omega-3 fatty acids, we are reliant on the diet to provide them. Fish can help you ensure healthy function of the cells of the brain because it is rich in omega-3 fatty acids.
Recall that your brain is comprised of at least 60% fat and the fatty or lipid part of your brain helps to transmit information rapidly across your neural networks. Consumption of Omega-3 fatty acids is thought to help maintain proper fat in your brain and to facilitate information processing. Indeed, some research demonstrates a relationship between several ounces of salmon a week and reduction in the risk of dementia.
Eat 80% of what you intend to eat at each meal. Reasonable caloric restriction can increase your longevity.
Being overweight or obese during mid-life may be related to an increased risk of decline in brain function later in life. Compared to people of normal weight, overweight or obese individuals in their 40's may have greater risk of developing of Alzheimer’s.
Lower the sodium and cholesterol in your diet by decreasing your intake of processed foods and red meat.
Lifestyle factors like high blood pressure or cholesterol levels and inadequate exercise can contribute to dementia.