Stay Smart by Protecting Your Brain. Part 1
Your brain uses proportionately more fuel than any other organ in your body. Though it constitutes only 2% of your body weight, it consumes 25% of your energy. The bulk of your brain is made up of fatty tissue which is why it is also more vulnerable to inflammatory wear and tear than any of the other organs in your body. Today, 50 million people are living with dementia and 47 million have Alzheimer’s. By 2030, the number of people afflicted with dementia is slated to increase to 73 million.
A study conducted by the Alzheimer’s association found that Alzheimer’s disease is the most feared after cancer. Of those surveyed, almost 40% incorrectly believed that a family history of Alzheimer’s predisposes you to the disease. Researchers have found that the disease often starts 30 years before the onset of symptoms and that nearly half of seniors over the age of 85 will die of dementia[1].
As you age, your brain gets slower and smaller. Cognitive decline and dementia are often thought to be the purview of an aging brain. However, according to Drs Dean and Ayesha Sherzai, MD, co-directors of the Brain Health and Alzheimer’s Prevention Program at Loma Linda University, California, over 90% of Alzheimer’s can be prevented by making simple changes in diet and lifestyle. There are 5 key elements that affect brain health. These are nutrition, exercise, stress, sleep and mental activity. And it all starts by eating smart!
Poor food choices are particularly detrimental to your brain. The foods that can make the biggest difference to your brain are those that offer a host of minerals, vitamins, antioxidants, flavonoids, polyphenols, and other important nutrients. These foods don’t just fight Alzheimer’s and dementia in the long run , but can also help keep your memory sharp. In some cases, these foods can be critical in even being able to reverse Alzheimer’s disease and dementia.
So, what foods should you incorporate to keep your brain ticking?
● Dark leafy greens. These include broccoli, Brussel sprouts, bok choy, spinach, kale, arugula, watercress, cabbage, Swiss chard and asparagus. Containing several anti-inflammatories greens are rich in folate or folic acid which is a vital nutrient for preserving brain health. In a study published in the Annals of Neurology, researchers tracked the diet and lifestyle choices of 13,388 women over the course of 29 years. These women were given a series of tests measuring their cognitive function. The women who consumed the most cruciferous vegetables had much less cognitive decline than those who ate less of these vegetables[2].
● Omega-3 Fatty Acids. One reason why the brain shrinks as you age is because of the decline in the production of the nutritional building blocks of the brain which are mainly the omega-3’s and the enzymes the brain uses to metabolize these fats. As a result the brain is less able to repair itself and grow new tissue . There are three types of omega-3 fatty acids - ALA, EPA and DHA. All three of them are critical to human health, but DHA fats (Docosohexaenoic acid) in particular, form the main structural components of your brain cell membrane. It forms the major structural component of the cerebral cortex, which is the part of your brain that is responsible for memory, emotion, language, creativity and attention. Seniors with higher levels of DHA are 47% less likely to develop dementia and 39% less likely to develop Alzheimer’s compared with seniors who have low levels. [3] While ALA is found in some plant foods like flaxseeds, chia seeds and walnuts, DHA fatty acids are found mainly in fish and sea vegetables. Some people get enough of the omega-3’s by eating plenty of plant -based ALA. Others however, may benefit from either eating fatty fish, or by taking a fish oil or an algae based supplement.
● Berries. The science linking blueberries to brain health is extensive. The deep blue skin of the blueberry is full of flavonoids, especially anthocyanin, an antioxidant that has been shown to increase brain function.[4] A study published in the Annals of Neurology, analyzed data from 16000 women with an average age of 74, and found that the women with the highest levels of blueberry consumption delayed their cognitive aging by as much as 2 ½ years. [5] Infact, all berries, including raspberries, strawberries, blackberries bring you critical minerals, vitamins, antioxidants, flavonoids, polyphenols and a variety of phytonutrients that are beneficial for your brain, your heart and your overall health.
● Beans and legumes. Beans and legumes contain iron, folate, magnesium and potassium which not help with general body function but also with brain health by facilitating the transmission of messages from one nerve cell to another. Beans and legumes figure prominently in most Alzheimer’s prevention diets since they also contain choline, a B - vitamin that boosts acetylcholine, a critical neurotransmitter for brain health.[6]
● Whole grains. Your brain needs a lot of the right carbohydrates to function properly. Unlike other organs that can use fats or even proteins for energy in an emergency, your brain can only use glucose as its main fuel. It also needs a steady supply of glucose for steady brain function because it cannot store it. Your brain therefore needs slow releasing carbohydrates to help it function optimally . Whole Grains in their original form such as oats, farro, millet, wheat berries or pseudo grains like quinoa and amaranth have the most health benefits for the brain . One study found that people who consume three servings of whole grains per day had a 25% decrease in risk of dying from all causes including Alzheimer’s disease, stroke, cancers and cardiovascular diseases.[7]
● Nuts. All nuts are great sources of protein and healthy fats but walnuts in particular are the top brain nut because they are the richest in omega-3’s. A 2015 study from University of California, Los Angeles linked higher consumption of walnuts to improved cognitive test scores and memory.
● Tea and coffee. Coffee consumption has been shown to be good for memory, reaction time, vigilance and general cognitive function.[8] Whether decaffeinated or with caffeine, coffee is rich in biologically active substances which have potent health boosting benefits and is capable of significantly reducing brain inflammation that is thought to be a precursor to Parkinson’s and Alzheimer’s.[9] Similarly, tea consumption may be good for your memory and has been linked to reduced rates of Alzheimer’s disease.[10]
● Spices and herbs. A study in the Journal of Alzheimer’s Disease showed that turmeric can stimulate the brain’s garbage collectors ( macrophages) to begin a plaque attack and dispose of increased beta - amyloid which is the garbage that collects in brain tissue as you age. Beta-amyloid seems to cause Alzheimer’s disease and other forms of dementia. Other spices like rosemary, oregano and thyme are equally beneficial for the brain.
● Red grapes. Studies have shown that resveratrol , a polyphenol found in red grapes, can enhance brain health and delay the onset of degenerative neural diseases. According to a study published in the British Journal of Nutrition, grape juice can even enhance the brain function of older people who have already displayed mild cognitive decline.[11]
Your brain is greatly damaged by poor food choices, perhaps more so than any other organ. Therefore, make every meal you eat count as it is either capable of building your brain or damaging it. Getting rid of foods that tax your brain like diets high in meats, saturated fats, and processed food will help in rebuilding and restructuring your brain at any age.
In my next post I will discuss how exercise, sleep , stress and mental activity impact brain health. In the meantime, if you would like additional brain boosting tips sign up by filling in the consultation form at www.rimabhealth.com.
[1] Https:www.sciencealert.com/new-blood-test-could-be-vital-alzheimer's-early-warning-system
[2] Https://www.nobility.Nik.nih.gov/pubmed/15852398
[3] Http://www.sciencedaily.com/releases/2006/11/061113180236.htm
[4] Http://www.huffingtonpost.com/2012/04/26/cognitive-impairment-study-berries n 1453557.html
[5] Http://www.huffingtonpost.com/2012/04/26/cognitive-impairment-study-berries n1453557.html
[6] Http://the purple eggplant.org/blogs/blog/18541899-10-foods-that-help-to-prevent-dementia-alzheimer-s
[7] Whole-grain Intake and Mortality from All Causes, Cardiovascular Disease, and Cancer:A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies1,2,3
[8] Https://www.healthline.com/nutrition/why-is-coffee-good-for-you
[9] Https://www.psychology today.com/blog/your-brain-food/201105/why-decaf-coffee-is-just-healthy
[10] Https://journals.Irwin.com/hypertension/pages/article viewer.asps?year=2009&issue=04000&article=00017&type=abstract
[11] Https://www.organicfacts.net/health/benefits/fruit/health-benefits-of-grapes.html
