- Diet is a powerful tool that helps to reduce the risk of decline as you get older.
- Foods such as fat fish, blueberries, eggs, walnuts and green vegetables are on the list.
- Other lifestyle elements such as regular exercise are connected with others, can also help.
Choosing the following snacks or dinner can help you sharpen your mind for the next few years. Since the age of 55, it is not just our joints. Our brain also desires extra TLC. Good news? Delicious food is on your side. Science emphasizes certain foods that offer major nutrients that can help prevent cognitive decline and help to maintain strong memories and focus.
“Making a simple and nutritious choice every day can have a big impact on our brain age. Johana Katsu, MA, RD. In other words, some simple adjustments to the weekly menu can be changed to brain support time. If you want to support a healthy mind as you get older, the five notable foods supported by science can protect cognitive function.
1. Fatty fish
Fish with many fats, such as salmon, mackerel and sardines, are often welcomed as brain foods. This fish, filled with omega -3 fatty acids, especially Docosahexaenic acid (DHA), offers essential nutrients that play an important role in brain health.
“DHA is the power of the brain Jill Koegel, Rd, CDCE. “This helps to maintain brain cell membranes, reduce inflammation associated with cognitive reduction, and increase the height of memory and learning.” To better understand how omega -3 affects the brain, researchers have reviewed more than 12 years of research and found that these fats are related to learning, memory and overall brain health. They also supported blood flow to the brain.
Adding 1 or 2 servings of fat in every week is an easy and delicious way to provide nutrition and sharpen to the brain.
2. Blueberry
This small strawberry packs a large punch in relation to brain health. They add a powerful plant compound called Flavonoids, especially Anthocyanins, to give a deep blue color. But anthocyanin is more than making this fruit gorgeous.
Katz said, “Blueberry is one of the most studied foods to protect the brain health of the elderly.” They support anthocyanins, an antioxidant that crosses blood-brain barriers, reduces inflammation, and improves brain-derived neuronal arguments (BDNF) to support memory and learning.
Consider the wild blueberry to further improve it. “Compared to regular blueberries, wild blueberries have 33%anthocyanin, twice the antioxidant, and more intense blueberry flavor. Kitty Broihier, MS, RD, LD. According to some data, eating wild blueberries regularly suggests improving the brain function of the elderly, especially information. This study is specifically related to blueberry powder, but the powder is relevant because the same beneficial compounds such as antioxidants and flavonoids are found in the entire wild blueberry.
3. Egg
Eggs are often called “nutritional powers” for brain health and provide accessible and versatile methods that can support cognitive function. “Eggs are rich in choline, a nutrient that supports the atmosphere and memory. Drew Ramsey, MD “Colin is important for brain health, but 90%of Americans do not get enough nutrients.” If you eat two eggs in breakfast, you can start strongly with 12 grams of high quality protein and 60% to 80% of daily cholin requirements.
Recent research suggests the connection between eating eggs and reducing the risk of Alzheimer’s disease by emphasizing the importance of eggs, Ramsey said. Ramsey said, “This discovery is important because the prevalence of Alzheimer’s dementia (the most common type of dementia) is expected to increase to an aging population.
4. Walnut
If you are looking for a snack for brain health, do not look at walnuts. Their unique shape, similar to a small brain, is a hint that fits the cognitive advantage. Walnuts are noticeable between nuts due to the concentration of alpha -linolenic acid (ALA), a vegetable omega -3 fatty acid. In fact, they are the only wooden nuts that are considered a great source of ALA OMEGA-3 fatty acids.
According to Megan Tomlin, MS, RDNWalnuts are rich in antioxidants, omega -3 fatty acids and fiber, and are all important for brain health and aging. “The combination of this nutrient helps to fight oxide and inflammation, two main causes of age -related reduction.
Observation studies show that people who eat more walnuts tend to get better cognitive results, including memory improvements and thinking skills. For example, one study analyzed the data of the elderly in the United States to explore the connection between walnuts and brain health. Those who ate walnuts in small quantities received higher scores in the test when the research began compared to those who did not eat walnuts. Walnuts also tended to have a healthier lifestyle and brain boosting nutrients, which may have contributed to a high cognitive score.
However, since many studies focusing on walnut intake and results have used an inconsistent method to measure brain health, experts suggest that more reliable studies are needed before the decisive link between walnut consumption and cognitive health.
5. Green vegetables with many leaves
Vegetables, such as spinach, kale, coke green and broccoli, are the basis of brain health diets. They are full of nutrients such as vitamins K and lutein, which is associated with slow cognitive reduction.
This nutrients work together to protect the brain. For example, vitamin K is involved in forming sping notge, which is a type of fat concentrated in brain cells. This is a good thing because the spinning notice is essential to maintain the structure and function of brain cells that support overall brain health and cognitive function. Studies show that the higher the lutein level, the better the brain structure and the more efficient brain function during the cognitive task.
One study examined how more than 2,300 participants can affect the brain health of the elderly (60 years old or older) of the United States (60 years old or older). The result showed that eating darker green vegetables, such as spinach, is related to a better overall brain function, especially immediate and delayed memory. Those who ate the darkest green vegetables were much better in this test compared to those who did not eat. Interestingly, this study also found that some benefits can be from the ability of vegetables to lower the level of blood neutrophils associated with inflammation.
Another strategy to help reduce cognitive decline
Healthy diet is the cornerstone of brain health, but is the most effective when combined with healthy lifestyles. Some other strategies that help protect cognitive functions are:
- Work physically: Regular exercise can help to increase blood flow to the brain and to grow new brain cells. It aims to be at least 150 minutes of moderate strength activities, such as active walking or swimming every week.
- Challenge your heart: Keep your brain by learning new skills, playing strategy games, reading or puzzles. Mental stimuli builds a cognitive reserve to make the brain more flexible.
- Socially connected: Maintaining strong social ties and participating in meaningful conversations can preserve cognitive function and reduce the risk of dementia.
- High blood pressure management: High blood pressure in the 40s or early 60s can increase the risk of memory and accident problems later.
- Take enough sleep: Experts recommend sleep 7 to 9 hours every night.
A meal plan to try
A simple 7 -day cognitive health meal plan made by a nutritionist
Our expert
Protecting health as you get older is a goal that can be achieved, and diet is one of the most powerful tools. Integrating brain -supported foods such as fat fish, wild blueberries, eggs, leafy green vegetables, and walnuts, it can provide essential nutrients to fight inflammation and to support not only brain cell structures but also memory and learning processes. This food is not only beneficial to the brain but also contributes to overall welfare.
Remember that a diet is just one part of the equation. Combining brain healthy eating habits with regular physical activity, mental challenges and strong social connections leads to strong defense against cognitive decline. There are some factors that can contribute to the decline of cognitive decline, such as our genetics, but by taking these pre -measures, your mind can help you keep your mind sharp and vivid for the next few years.
