Food for Thought

As we get older, many of us start seeking out ways of getting our brains into better shape and staving off age-related cognitive issues. We all know that our diet has an enormous effect on our overall health, but most of us think about this relationship in mostly physical terms. However, there’s a compelling and growing body of evidence indicating that our diet has a more profound impact on our health than we had perhaps realized. While eating a brain-healthy diet isn’t a replacement for medical treatment, it could be a cornerstone of a lifestyle oriented toward preventing or delaying cognitive problems as you age Here are some recommendations collected from the National Institutes of Health, Harvard Medical School, and AARP:

Leafy Greens

Green, leafy vegetables are essential to many beneficial diets. Spinach, collards, broccoli, kale, arugula, and other green veggies are rich in nutrients such as calcium, potassium, magnesium, vitamin A, vitamin K, and folate, and there’s evidence that they’re specifically good for the brain.

According to a study published in the journal Neurology in 2018, eating about a cup of green, leafy vegetables daily “may help to slow cognitive decline with aging ”

Fatty Fish

Salmon, sardines, herring, mackerel, and other deep-sea, oily fish are rich in omega-3 fatty acids, healthy unsaturated fats that are vital to brain function. They’ve even been linked to lower levels of beta-amyloid, a protein associated with Alzheimer’s disease

Other Omega-3 Sources

If fish isn’t your thing, avocados, flaxseeds, walnuts, chia seeds, and soybeans are good sources of omega-3 fatty acids. You can also ask your doctor about omega-3 supplements or cod liver oil.

Berries

The antioxidants contained in berries (blueberries in particular) may reduce one’s risk of developing Alzheimer’s disease and dementia Furthermore, the natural plant pigments that make berries so colorful (flavonoids) have been shown to positively correlate with improved memory.

Coffee & Tea

We all know that the caffeine contained in coffee and tea can help with short-term energy, focus, and wakefulness, but a 2014 paper published in The Journal of Nutrition suggests that caffeine may help people solidify memories.

Nuts & Seeds

Nuts and seeds are great snack choices for your general health, but they may specifically help keep your brain healthy. Many of them are high in vitamin E, and higher vitamin E levels correlate with lower rates of mind-related decline as people age. Furthermore, a 2015 UCLA study found a link between eating more walnuts and improved cognitive test scores

The mentioned foods are just a few of the items that may help keep your brain healthy. Vigilance, medical care, and keeping your mind active are also important. Refer to your physician or dietician to discuss which foods are best suited for your health needs.

Originating in India over 5000 years ago, Yoga is an ancient practice that has evolved to encompass a holistic approach to health and wellness. Not only does Yoga enhance physical flexibility and strength, but it also promotes mental clarity and emotional wellbeing. Most importantly, perhaps, yoga is accessible to anyone.

“Yoga means to yoke and that means to link together, ” Swafford notes. “So that could be mind and body, that can be breath, that can be movement and stillness But really, all the movement, physical posture, contorting your body, and challenging yourself in yoga is just preparing you to sit still. ”