Health
Feed Your Brain To Fight Alzheimer’s Disease | Good Living
June is National Alzheimer’s Disease and Brain Awareness Month. It’s time for many health care providers to shed light on a staggering number of adults with Alzheimer’s disease and other dementias.
Although dementia is not a specific disease, it is a collection of specific cognitive-related symptoms that are commonly associated with Alzheimer’s disease, a degenerative brain disease that affects memory and cognitive function. According to the CDC, more than 50 million Americans live with this disease, affecting 10-14% of adults 65 and older, depending on race and ethnicity.
Unfortunately, there is no cure for this condition, but there are many that can help prevent cognitive decline.
As we grow older, many of us are afraid to forget our past or lose our loved ones. Keeping a lively mind helps prolong this by tackling puzzles, reading, playing strategy and memory related games.
Maintaining a healthy brain with the foods we eat can also prevent and reduce cognitive decline. A diet rich in healthy fats, antioxidants, and anti-inflammatory acts as a brain food to sharpen our memory and protect it from damage. Make these a part of your day and activate your brain.
The human brain is made up of 60% fat, so healthy fat is needed to keep it moving. A preferred source is omega-3 fatty acids, a type of unsaturated fat. This type of fat is commonly found in fatty fish such as salmon, mackerel, trout, and albacore tuna. Get the maximum benefit from eating fatty fish once or twice a week in your diet, avoiding fatty fish in the fry.
Nuts, especially walnuts, which are high in omega-3, are also a good source of unsaturated fats. Grab a small amount (1 ounce) of walnut to give your brain a healthy snack.
Antioxidants are found in some fruits, vegetables and nuts and help prevent damage to brain cells. Citrus, fruits, and green leafy vegetables are some sources that contain antioxidants that can be incorporated into your diet and snacks. My favorite sauces are coffee, green tea and dark chocolate. All of these can raise mood and keep your brain more careful.
Foods with anti-inflammatory properties play an important role in combating brain aging and can also help improve memory. Red and blue fruits and vegetables contain vitamins that reduce inflammation that can damage brain cells. Nuts and seeds, such as almond, chia, and flax seeds, also contain anti-inflammatory compounds that maintain memory.
Although Alzheimer’s disease and dementia primarily affect adults over the age of 65, it is important to keep the brain healthy and maintain cognitive decline as soon as possible. Try incorporating a few servings of these foods daily to protect your brain and refuel. Don’t forget to train your brain and memory by having fun games and puzzles every day.
Andrea Ayala is a nutritionist at the DeTar Healthcare System.
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