Brain as well as body benefits from good eating habits
For decades, consumers have known that what and how much they eat can play a role in their physical health, but recent studies have shown that food also may play a role in mental health. While most Americans consider brain health the second most important component in maintaining a healthy lifestyle — right after heart health — they often have no idea they can help to fight off cognitive decline with better nutrition. And with 10,000 baby boomers turning 65 each day, and Americans living longer, it’s more important than ever to know the steps to protect your brain health.
Currently there is no treatment to cure, delay or stop the progression of Alzheimer’s disease. However, research shows that small changes with regard to what you eat can work to prevent cognitive decline and conditions such as Alzheimer’s and Parkinson’s disease. According to The Lancet, a United Kingdom medical journal, it is possible to reduce the risk of cognitive decline with a combination of eating a healthy diet, strength training, aerobic exercise, brain games and controlling weight and blood pressure.
The following eating tips can help to feed your brain and keep it, and you, in top condition.
Follow the DASH and Mediterranean diets. The Dietary Approaches to Stop Hypertension, or DASH, diet emphasizes whole grains, fruits, vegetables and low-fat dairy foods to lower blood pressure. Combining regular exercise with the DASH diet can improve mental activity by 30 percent in overweight adults. The Mediterranean diet, which emphasizes plant-based foods and healthy fats such as olive oil, also may protect the brain by preventing atrophy and maintaining brain structure in old age.
•Tip: Eat a fruit, vegetable or both at every meal and snack. Explore different types of whole grains such as quinoa, barley or bulgur. Nix fried foods and bake, sauté or roast by spritzing with oil olive.
Drink your milk. A new study shows milk can help prevent age-related cognitive diseases. The University of Kansas Medical Center found a link between drinking milk and levels of an antioxidant that has been shown to reduce chemical stresses on the brain, which are linked with Alzheimer’s and Parkinson’s. Low levels of vitamin D also have been shown to increase the risk of dementia, so eating vitamin D-fortified dairy such as yogurt and milk can help stave off cognitive decline.
•Tip: Drink an 8-ounce glass of low-fat milk with meals. Make oatmeal with milk versus water. Snack on no-sugar-added yogurts or an ounce of cheese with whole grain crackers.
Eat berries. Research from Tufts University suggests that berry fruits, including blueberries and strawberries, may help reduce the effects of age-related diseases such as Alzheimer’s and dementia. Whether fresh or frozen, a cup of berries is low in calories yet high in brain-boosting nutrients. Dried berries can be a delicious part of a healthy diet. Look for no-sugar-added varieties and keep the portion to 1/4 cup or less, daily.
•Tip: It’s easy to sprinkle berries on oatmeal and yogurts or blend in smoothies.
Making small changes to your diet today may help feed your brain so it performs well in the future! Nourishing your brain with more fruits, vegetables, whole grains, low-fat dairy foods and healthy fats can protect your memory and keep your mind sharp at any age.
•Rebecca Turner is a registered dietitian and certified specialist in sports dietetics. She works on behalf of the dairy farm families of Mississippi. Tweet her @RebeccaTurnerRD.