There are many people who don’t realize that the old saying of “you are what you eat” as being truth. However, scientific evidence reveals that what you eat can have a big impact on your brain – in terms of age and alertness. Would you like to boost your brain’s memory capacity and strength? Well, you’ll be glad to know there are five things you can do to better the health of your brain.
5 Steps To Ensure Your Brain Stays Healthy and Vibrant
1 – Stay At A Healthy Weight
As you get older and you’re overweight or obese, there’s an increased possibility of your brain function declining. A review from Brain, Behavior and Immunity, being obese in your 30s and 40s, raises the chance for dementia when you’re older. If you eat good food to treat your obesity, the food will have a positive effect like better memory, attention and numerous other mental skills.
How do you lose or maintain your weight? You must exercise or do some type of physical activity. Exercise will increase the flow of blood going to the brain, which boosts the brain function.
2 – Reduce Consumption Of Advanced Glycation-End Products (AGEs)
AGE’s are produced when sugars in food are mixed together with fat or protein during cooking in high temperatures. They’re also produce when foods are processed for an extended shelf life. Common food AGEs culprits include: roasted, fried and grilled meats, and cheese. The AGEs will make deposits in the brain, potentially leading to Alzheimer’s disease and quicker decline in memory. It would be a good idea to avoid foods that have been highly processed or are animal-based foods that are high in fat.
3 – Add Good Fats To Your Diet
Your brain’s health can be improved by adding in good fats like DHA EPA and omega-3 fats. These foods are found in tuna and salmon. Omega-3s in plants called ALA are seen in flax seeds and walnuts.
4 – Go With Unrefined Foods
The brain’s hippocampus is essential in learning and memory. And, when you consume refined sugars and carbohydrates (think white bread), then it’s susceptible to disruption. Therefore, consume fruits, vegetables, whole grains and legumes to ensure your blood sugar levels are kept steady and there is no disruption in the brain.
5 – Consume Phytonutrients
You want foods that are loaded with flavonoids like goji berries, kale and citrus fruits, as they are ideal for your brain’s health. Flavonoids ensure the nerve cells are protected against inflammation and environmental toxins. They also help in the promotion of learning and memory. And, by increasing the brain’s blood flow, flavonoids reduce the chance for dementia.
What Are Some Foods You Should Add To Your Diet and Why?
- Apples – This fruit of flavonoids, and help with preventing an age-related drop in the primary nerve messenger
- Eggs – This protein source has choline, which is used to generate a nerve messenger, necessary for memory
- Pomegranate – This fruit has antioxidants, and can slow the progression of Alzheimer’s disease
- Salmon – This fish is loaded with Omega-3s and can decrease the potential for mental decline
Walnuts – This type of nut has both flavonoids and Omega-3s, which means it can increase mental reasoning and decrease the chance for Alzheimer’s disease.