Dementia is a term that refers to illnesses and diseases that affect memory. Everyone has heard of Alzheimer’s disease. It’s the most common memory-related disease. It also affects critical thinking, problem solving, and language skills. Dementia is caused by damage to brain cells. Those cells then lose their ability to function properly and they stop communicating with one another. When this happens, the brain can no longer work normally. Thinking becomes impaired. Age and genetics play a role in the development of dementia, BUT there are things you can do to offset the effects of age and family history. Healthy food choices, exercise, avoiding tobacco and alcohol, etc. can help your body stay fit and healthy. They can also help your brain stay fit and healthy and lower your risk of dementia and stroke. Making wise food choices morning, noon, and night can help supply your brain with the fuel and the antioxidants it needs to fight off disease and thrive. Here are some meal ideas you can incorporate into your weekly meal planning that will satisfy your taste buds while making your brain happy. Morning– Mornings are an important time to feed your brain. Your brain has been working hard during the night to clear out the clutter from the previous day. Your brain uses your down time to do specific things that refresh and prepare itself for a new day. Mornings are the perfect time to re-energize your mind and body so they can tackle the physical and mental needs of the day. Since whole grains are an excellent source of complex carbohydrates, a bowl of oatmeal is a perfect staple for your breakfast menu. To kick things up a notch add flax seeds and some walnuts to boost your omega 3 fatty acids. Finish things off with berries for an antioxidant boost. For a grab-n-go breakfast bars try homemade breakfast bars. Combine oats, nuts, dried cherries or other dried berries with some heart-healthy natural honey. You can find great recipes for breakfast bars on social media platforms like Pinterest.Noon– After your feel-good breakfast, it’s time to launch your lunchtime routine. Eating well in the middle of the day will makes it easier to avoid that afternoon slump that often causes brain fog and sluggishness. A well-thought-out afternoon meal can help keep your brain and your blood sugar stable. Since fatty fish is an excellent source of omega 3 fatty acids, create a healthy lunch beginning with a bed of spinach. Layer a small salmon fillet and add tomatoes and beans for a lunch packed with brain-fuel power. Include a handful of dried berries and nuts on the side and you’re certain to be mentally focused all afternoon. Night– Dinner time varies for everyone. Some love to eat hearty while others prefer a light meal. Either way, your body and your brain need fuel to help you sleep well and rejuvenate. Make your meal count by choosing whole foods designed to heal and help your brain but don’t eat too heavily or too late at night.Brown or wild rice is an excellent option for a complex carbohydrate. Pair the rice with trout, mackerel or another favorite fish. Add cruciferous veggies like red cabbage or broccoli. Season with your favorite toppings and you’re set. Choosing great foods throughout your life can help you stave off dementia and give your brain the best chance of staying healthy and vital well into your later years. You really are what you eat and eating healthy foods for your brain will help you maintain your memory and cognitive skills. For much more that you can do to avoid dementia and stroke take the 12 Day eCourse 10 Steps to Optimal Brain Health and stay up-to-date with the Say No To Stroke email series.
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