Welcome to Day 2 of the Brain Health Challenge. Today is a story about food.
Your brain is an energy hog. It makes up about 2% of the average person’s body weight, but consumes about 20% of the body’s energy. That said, what you use to fuel yourself is important for your brain health.
So which foods are best for your brain?
at 9 years of study In a study of nearly 1,000 older adults, researchers at Rush University of Chicago found that those who ate more of nine specific types of foods (berries, leafy greens, other vegetables, whole grains, beans, nuts, fish, poultry, and olive oil) and less of red meat, butter, margarine, cheese, sweet snacks, and fried foods had a slower rate of cognitive decline.
Based on these findings, researchers developed the MIND diet.
A large study of thousands of people found that following the MIND diet helped: better cognitive function, Reduced risk of dementia and slower disease progression For Alzheimer’s patients. People benefit from dieting whether they start the diet or not. In middle age or old age.
Experts believe that the foods included in the MIND diet are particularly good for the brain because they contain certain macro and micronutrients.
Berries and leafy greens, for example, are rich in polyphenols and other antioxidants, says Jennifer Ventrelle, a registered dietitian at Rush and co-author of “The Official Mind Diet.” Many of these compounds can cross the blood-brain barrier and help fight inflammation and oxidative stress, which damage cells and are associated with dementia.
Nuts and fatty fish like salmon and sardines contain omega-3 fatty acids, which are important in building the insulating sheath that surrounds nerve fibers that carry information from one brain cell to another.
Whole grains and beans contain a lot of fiber and serve as food for good microorganisms in the intestines. These microbes produce byproducts called short-chain fatty acids that experts believe may affect brain health through the gut-brain axis.
You don’t have to overhaul your entire diet to get these nutrients. Instead, think about “mentalizing” whatever it is you already tend to eat, says Dr. Joel Salinas, a neurologist at NYU Langone Health and founder and chief medical officer of telehealth platform Isaac Health. For example, try adding a few nuts or berries to your breakfast.
Today’s activity will help you be mindful about your meals. Share your choices with your accountability partner in the comments, and we’ll also discuss ways to adjust your diet. For more inspiration, check out: Recipe approved by MIND From New York Times Cooking.
