As the American population ages, there is a growing concern over the number of people that will develop dementia or Alzheimer’s disease. While the medical costs are daunting, perhaps an even greater concern is trying to avoid this illness in our own life and the lives of our loved ones. Even though the science as to why some people develop dementia and others do not is still evolving, there is strong evidence that certain lifestyle factors give the greatest chance at limiting the development of this disease.
Nutritionally, there is evidence that the following tips make a difference in our overall health as well as our brain health:
Eat a healthy, Mediterranean type of diet. This eating routine, rich in fish, nuts, whole grains, olive oil, and abundant fresh produce is great for our brain, as well as our general overall health.
Follow healthy eating habits. Eat 4-6 small meals throughout the day, rather than 3 large meals. Eating at regular intervals helps to maintain consistent blood sugar levels.
Increase healthy fats. Evidence suggests that omega-3 fatty acids may help prevent Alzheimer’s disease and dementia, especially the DHA variety found in cold water, oceanic fish. Avoid trans fats and limit saturated fats.
Eat across the rainbow. Our brain-healthy routine should emphasize fruits and vegetables across the color spectrum to maximize protective antioxidants and vitamins.
Coffee or tea? Regular consumption of green tea may enhance memory and mental alertness and slow brain aging. Coffee in moderation has also been shown to confer some brain benefits.
There are other lifestyle habits that have been shown to reduce our risk: regular exercise, drinking only in moderation, not smoking, mental stimulation, social interaction, stress management, and quality sleep.
So, by making our diet brain-healthy, and exercising our body and brain, we can reduce that risk as much as we possibly can. Power up!
For a longer version of this article, visit www.nutritionandwellnessconsulting.com.
