Life is tough enough. Don’t make it harder for yourself by ignoring your brain health. Believe it or not, you can make a huge difference in your brain health and function. There are many nutritional ways to feed your mind to maintain, and even improve, your cognitive function and mental health.
The brain needs a variety of nutrients for optimal function. Based on that, here are seven nutrition tips to boost your brain health.
1. Fatty Acids
Omega 3 Fatty Acids are crucial to brain health, and feeding your mind with fatty fish is one of the best ways to get them. Sardines, salmon and mackerel are excellent options to improve cognitive function, increase brain blood flow and improve memory retention. If you’re not a fan of fish, you can increase your walnut intake and incorporate chia seeds or flaxseeds into your diet.
2. Healthy Fats
Healthy fats include poly and monounsaturated fats. You will typically find these in nuts, seeds, olive oil and avocados. They support brain health by maintaining the integrity of the cell membrane. This is key for new brain cell growth. Healthy fats protect against cognitive decline to support brain function.
3. Antioxidants
Antioxidant-rich foods have a major role to play in maintaining brain health and protecting against neurodegenerative diseases. Antioxidants fight oxidative stress which kills neurons. As your brain ages, it stops repairing and replacing dying neurons. Protecting your existing brain cells becomes even more important. You can get plenty of brain food antioxidants from spinach, broccoli, kale, blueberries and most brightly colored fruits and vegetables.
4. Whole Grains
Whole grains are an excellent source of vitamins and minerals, as well as fiber. All of these support brain health, regulating blood sugar levels which plays an important role in maintaining cognitive function. Whole grains, such as whole wheat, oats, brown rice and quinoa provide you with a steady supply of energy and plenty of nutrients.
5. Hydration
Dehydration is bad news for mood and cognitive function, particularly for people with dementia. However, a study from China showed that even college students, when dehydrated, struggled with memory, self-esteem, attention and energy.
So make sure you have adequate water on hand. Skip sugary drinks which canwhich have dehydrating effects. If you crave a hot beverage, reach for an herbal tea. If you’re not a lover of plain water, invest in a good water filter to improve the taste.
6. Lay Off the Saturated Fat
Just as there are foods you can eat to protect your brain health, there are also foods you should limit or avoid altogether to protect your brain. Saturated and trans fats are typically found in fried foods, baked goods and other processed foods. These can increase inflammation, which contributes to cognitive decline.
7. Limit Substances
Alcohol consumption of any kind has an immediate impact on the brain and body. Two drinks and you will likely notice your balance and speech are less sharp. While there may be some health benefits from one glass of red wine, excessive consumption can destroy your brain health. Too much alcohol contributes to cognitive decline, leads to impaired judgment and can eventually lead to neuron death.
Nutrition is key to overall health and is particularly important to your brain’s health. Incorporate omega 3 fatty acids, healthy fats and plenty of antioxidants, stay well hydrated and eat whole grains. Beware of saturated fats and limit your alcohol consumption.
There are many external factors that influence your health. At the same time, there are a number of things you can do to maintain and improve your brain health and function. There are also things you can avoid.
Take the term “brain food” literally. Feed your mind the nutrients it needs to support cognitive function and stave off neurodegenerative diseases. You will live your best life and reduce your risk of dementia and stroke.
