Recent research on how certain nutrients and foods can prevent mental decline is looking good. If age didn’t affect memory, focus and acuity we wouldn’t consider growing old to be so bad.
According to researchers, we can keep the mind agile even when we’re physically active and people start to age but we have to take the preventive measures in the early years of our life itself. Let’s see what’s new.
Low homocysteine levels have been found to slow down mental decline. This amino acid present in most proteins has a role to play in heart diseases, brain degenerative processes and blood vessel abnormalities.
But if we consume enough folic acid and vitamins B1, B2, B6 and B12, homocysteine levels in the blood vessels can be lowered and the brain can be protected from degenerative conditions like dementia. Vegetables, whole grains and nuts will provide us with the necessary nutrients and in case they don’t we can always ask our doctor to prescribe the right vitamin supplements.
Mediterranean Diet
A Mediterranean diet also has a number of high quality nutrients that can prevent mental decline and early aging. It is most popular in Spain, Italy and Greece and has very little eggs, meat, butter and animal fat.
Instead a Mediterranean diet has fish, plant derived oils, vegetables, rice, whole grain bread, pasta, rice, nuts and seeds. By eating such a diet one can lower his cholesterol and get enough omega 3 and omega 6 fatty acids.
These oils are known to have a protective effect on brain cells in the nervous system. This diet also has plenty of vitamin B and folic acid that helps to lower homocysteine levels in the body and thus protect the brain from degeneration.
Studies have also found that some Chinese herbs can prevent mental decline.
Ginko Biloba
Ginko Biloba is a herbal supplement that has been used in Chinese medicine for centuries. In the West it became popular for its memory enhancing properties as it has been found to prevent mental impairment and memory loss. Though ginko biloba supplements are available over the counter, it’s still best to consult a doctor about its therapy.
Huperziz Serrata also known as Chinese club moss is another herb that can increase acetylcholine levels and thus enable the body to transmit brain signals better. Most Alzheimer’s patients have low levels of this neurotransmitter but if we exercise regularly and take Chinese club moss we can prevent such degenerative conditions from emerging. It is also proven to lower blood pressure.
Tyrosine
Tyrosine is a compound found in seaweed, fish, eggs, soy and cheese that serves as a precursor to norepinephrine, dopamine and epinephrine. These amino acids are involved in regulating mood, being alert, physical activity and working memory.
Those who are always stressed will suffer from mental decline early as stress blocks the brain’s ability to transmit signals. But the right supplements can prevent the brain and nerve cells of the nervous system from getting damaged.
Tryptophan
Tryptophan found in meat, seaweed, spirulina, chocolate, soy, crustaceans and eggs is a precursor to serotonin and is part of a healthy diet. Serotonin is one of the key elements that can prevent Parkinson’s disease and other kinds of mental decline or cognitive impairment.
Mood and memory is also affected by serotonin levels in the body. Research shows that a combination of vitamin B6 and Tryptophan can actually increase bioavailable serotonin in the brain.
Choline
Choline found in egg yolk, fish, meat, vegetables and legumes is a precursor to acetylcholine. This amino acid is essential for proper functioning of memory and muscles. If choline is lacking from early age one can suffer from dementia or Alzheimer’s disease in the long run. But proper supplementation of choline can prevent memory loss and mental decline in normal aging.
Other studies also found that cocoa can prevent us from losing our memory or other forms of cognitive decline. A team of researchers who were studying the effect of cocoa on memory performance and another brain function called neurovascular coupling said that cocoa increases blood flow to the brain.
This increased blood flow can help us finish tasks faster and more efficiently. Some also said that the compound can actually prevent mental degenerative diseases like Alzheimer’s disease.
As we age we are more prone to degenerative conditions. A condition as common as dementia is one of the leading causes of disability among the elderly and it can not only affect our quality of life but also increase healthcare costs.
Several neurological disorders can cause brain degeneration these include strokes, Alzheimer’s disease, fronto temporal dementia and other less common types of degenerative conditions. The symptoms that we will suffer include significant memory loss, impaired judgment and reduced reasoning skills. These symptoms can severely impair our social life and we will eventually seek hospital or in-home care.
For years the medical community around the world thought that mental degeneration sets in only after 65 years of age but recent studies found out that negative changes in the nervous system can start as early as 40 years. Once the brain undergoes degenerative changes there is very little we can do in terms of therapy or cure.
It’s unthinkable that the brain’s function can be completely reversed to perform as good as it did before the degeneration happens. So this research suggests that we should take preventive measures from early age so that the onset of symptoms will not only be delayed but the chances of mental decline will be reduced by a big margin.
FAQs about Mindful Foods for a Healthy Brain
Q1: What foods are good for the brain?
A1: Omega-3 rich foods, antioxidants, vitamins and minerals through olive oil. Examples are fatty fish like salmon, nuts and seeds, leafy greens, berries and whole grains.
Q2: How do you keep your brain healthy?
A2: Healthy lifestyle is key. Regular exercise, proper sleep, stress management and a balanced diet with brain-boosting nutrients.
Q3: How does eating healthy keep your brain healthy?
A3: Eating healthy gives us the essential nutrients that supports brain function. Nutrients like omega-3s, antioxidants and vitamins protect the brain from oxidative stress, inflammation and other factors that can cause mental decline.
Q4: What are the best brain foods for mental health?
A4: Fatty fish (rich in omega-3s), blueberries (antioxidant rich), broccoli (vitamin K rich), pumpkin seeds (magnesium, iron, zinc, copper and manganese rich), dark chocolate (flavonoids and caffeine)
Q5: What fruit is best for the brain?
A5: Blueberries are often the best fruit for the brain. They are antioxidant rich and may delay brain aging and improve memory.
Q6: Is Milk good for the brain?
A6: Yes, milk is good for the brain as it has essential nutrients like calcium, vitamin D and B vitamins. These nutrients support overall brain health and function.
Summary
As we age we navigate the complexities of life, taking care of our mental health is part of the journey. The combination of nutrient dense foods, Mediterranean diet and Chinese herbs is a holistic approach to having a healthy body, cognitive health and well-being and brain health.
Now that we know the effects of homocysteine levels, let’s make mindful food choices and add herbal supplements. Let’s make growing old mean wisdom, vitality and a healthy mind. Make these mindful foods the foundation of how to keep your brain healthy through lifestyle and nourish not just your body but your most important organ, the brain.
