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OPTIMIZE YOUR HEALTH
Lower Your Risk for Dementia
Boost Your Brain with a Healthy Diet
By Sharon Hardy, RD, CDE
On-going research confirms that properly nourishing the brain
will help keep this extremely vital organ sharp as we age. Eating
wisely can be one of the best things you can do to protect your
brain as you age. Follow these nutrition tips to insure quality
brain health.
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Eat a diet rich in dark vegetables. A recent
study of 13,38 nurses that has tracked their eating patterns
for 10 years found that women who ate more cruciferous and
leafy vegetables in their 60’s including broccoli, cauliflower,
green lettuces and spinach, had a lower rate of decline on
a battery of learning and memory tests. The more of these vegetables
they ate, the better they performed.
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Increase your intake of protective antioxidants. A
diet rich in fruits and vegetables has long been promoted for
its heart-healthy and cancer fighting potential, so it’s
not surprising that such a diet is also good for your brain.
A Tufts University study showed that animals fed diets high
in blueberries had improved short-term memory. Vegetables and
fruits are packed with antioxidants and other essential vitamins
and minerals, are low in fat, and generally low in calories.
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Boost your Brain with Omega-3 Fatty Acids. Studies
indicate that omega-3s are important to maintaining brain function
in early development and throughout life, and may protect the
brain from oxidative damage. The omega-3s work in part by counteracting
free radicals. Research suggests omega-3s may help improve the
efficiency of nerve signal transmission at nerve synapses.
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B Vitamins. Folate and other B vitamins have
been shown to be effective in lowering homocysteine. Homocysteine
is a marker for increased risk for cardiovascular disease as
well as Alzheimer’s and other types of dementia.
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Supplementation may be helpful. As we get
older, we may be eating less. This is a good reason to take a
multi-vitamin to insure that you are getting everything you need.
—July 2007
Back to July
Wellness e-Letter
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