18 • The Daily Wildcat
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TIPS Join us for BRAIN HEALTH WEEK: March 13 & 14 How to Be Good to Your Brain and Why It Matters! More info at: HealthiestCampus.arizona.edu
Healthy Habits for a Sharp Mind We’re constantly bombarded with nutrition messages that associate eating certain foods or adopting certain habits with direct health and body function improvements. Want healthy bones? Drink milk. Want bigger muscles? Lift weights. Want healthy vision? Eat carrots. One message that doesn’t seem to grab headlines is what to do for a healthy brain. After all, thinking clearly and avoiding mental decline are basic things we all desire. Though the research on brain health can be enough to make one’s head spin, we’ve got some simple tips to help keep your mind clear and sharp at any age. Exercise for mind and body. Research shows that using your muscles also helps your brain. A 2017 University of Arizona study showed that moderate physical activity (walking, light resistance activities, stretching and toning) was beneficial for both physical and mental health. Exercise also increases the number of tiny blood vessels that bring oxygen-rich blood to the region of the brain that is responsible for thought. Research is proving that the well-known benefits of exercise like weight management, heart health, mood enhancement and blood
pressure, also help improve brain health and cognitive function. Power in diet pattern. Regularly eating bright and deeply pigmented plant foods like blueberries and spinach, in addition to eating nuts, beans, good fats (from avocados and seeds) and fatty fish like tuna and salmon, are typical of a Mediterranean style diet pattern. The antioxidant effects from these foods seem to protect the brain against mental decline, dementia and Alzheimer’s disease. For a healthy body and brain, limit highly processed foods containing ingredients like partially hydrogenated oils (AKA, trans-fats) and added sugars, which are found in typical snack and convenience foods. So, be sure to check those ingredients lists! Brain games. Just about any mentally stimulating activity should help build up your brain. From simple activities like reading and drawing, to word and math puzzles, to taking courses (which you’re already doing!), everything counts! Experiment with things that require both manual dexterity and mental effort, like painting, sewing and other crafts.
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Have a pharmacy related question or concern? Call (520)621-6516, or stop by UA Campus Health. Our friendly pharmacy staff is here to help!
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available without a prescription. Check out the UA Campus Health Pharmacy with a great selection of over-the-counter (OTC) products and competitive pricing!
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NutriNews is written by Lisa MacDonald, MPH, RDN, and Christy Wilson, RDN, Nutrition Counselors at the UA Campus Health Service.
Food and nutrition services (including healthy eating, cooking skills, weight management, digestive problems, hormonal and cardiovascular diseases, and eating disorders) are offered year-round at Campus Health. Call (520) 621-6483 to make an appointment.
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Appointments: (520) 621-9202 • HEALTH.ARIZONA.EDU