BRAIN MATTERS

The brain is a very energy-hungry organ, accounting for more than 20 per cent of our energy demands despite being only 2 per cent of our bodyweight. KAILAS ROBERTS discusses the brain foods.

It is vital we supply our brain with the right fuel. Its structure is reliant on good nutrition.

The integrity and therefore function of the brain relies on it being given the right building blocks for its nerve cells as well as the neurotransmitters that pass messages between them.

In addition, the wrong kind of food can cause untold damage, for instance by inflaming the brain or by compromising its blood supply.

Without the right balance of various nutrients, the brain suffers – both in the short term (think brain fog, sluggish thinking and the like) and in the long term.

One of the major modifiable risk factors for dementia is a chronically poor diet. Choosing wisely is therefore critical.

So, what’s important to include? Firstly, antioxidants seem very important. These are compounds that help counter inflammation in the brain and body. Chronic inflammation is undoubtedly bad for you and is a risk factor for dementia and many other chronic diseases.

Antioxidants help mop up free radicals that drive this inflammation. Good antioxidant sources include vegetables (especially green leafy ones), fruits (especially berries), nuts, wholegrains and seeds. Diversity is key, so eat the rainbow!

Next, fibre seems to be a critical factor in brain health. Fibrous foods include vegetables – cruciferous ones like broccoli, cauliflower and kale are particularly good – and fruit.

Fruit is best consumed whole rather than as a juice as the latter lacks fibre and often has a lot of sugar. Fibre keeps our cholesterol levels down and nourishes our gut bacteria, helping keep inflammation in check.

Wholegrains are also a good source of fibre – just make sure you don’t have too many refined grain products such as white bread – and also an important source of glucose, the key energy source of the brain.

Omega 3 fatty acids are critical for brain function, helping maintain the walls of the nerve cells. They also help combat inflammation. We cannot produce them ourselves and so rely on our diet to supply them.

Cold water fish (preferably wild caught) is the most popular source – so load up on salmon, mackerel or the like. These fatty acids also appear in vegetarian sources like seaweed, chia, flaxseeds and walnuts.

Though it may seem surprising, fat is also vital for the brain – much of the brain is made up of this macronutrient – but it’s important to preference unsaturated fat (good sources include avocadoes, olive oil and certain nuts) over saturated fat.

The latter is commonly found in dairy and red meat and can cause inflammation and blood supply problems.

The brain is also reliant on many vitamins and minerals for optimal functioning, especially B vitamins. These can be obtained from eating green leafy vegetables, wholegrains, legumes and eggs.

They are also found in meat and fish. Liver seems to be especially densely packed with these vitamins.

If this all sounds a bit complicated, help is at hand.

All these macro and micronutrients are found in the Mediterranean diet and a similar one known as the MIND diet. Information about these can be found in my book, Mind Your Brain. Both have been shown to keep the brain in good health.

And a final but very important point – go easy on sugar. It is toxic to the brain, especially when consumed excessively over a long period. See it as a treat rather than a staple.

Kailas Roberts is a psychogeriatrician and author of Mind your Brain — The Essential Australian Guide to Dementia now available at all good bookstores and online. Visit yourbraininmind.com or uqp.com.au

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Ted O’Brien MP caring for senior Australians living on the Sunshine Coast

Ted O’Brien MP, Federal Member for Fairfax, believes aged care is one of the key issues that must be resolved for all Australians.

“According to the latest intergenerational report, released last month, Australia’s population is growing slower and ageing faster than expected,” Mr O’Brien said.

“Across the next four decades the number of people over 70 is forecast to double, over-85s more than triple and over-100s increase more than sixfold.

“Here on the Sunshine Coast, we have one of the oldest demographics in the country, with more than 20 percent of our population aged over 65 years. We must safeguard their futures.”

To improve the quality of life of older Australians the Federal Government conducted a Royal Commission into aged care sector.

In response to recommendations of the inquiry a record $17.7 billion was announced in this year’s Federal Budget to reform aged care.

“When the Federal Government began its probe into aged care, I reached out to people across the electorate of Fairfax, who were involved at all levels of the sector,” Mr O’Brien added.

“I hosted a series of forums with aged care operators, staff , residents and their families.

“I listened to them and represented their concerns in a submission to the Royal Commission. “It was great to see the issues that they raised addressed in the Royal Commission’s final recommendations. “The reforms that we are now implementing as a Government will provide better and fairer aged care, to ensure respect, care and dignity for all.

“Whether those older citizens choose to live at home or enter aged care, their quality of life must be protected.”

In his continuing eff ort to improve the lives of Sunshine Coast residents Ted has organised his annual Fairfax Seniors Forum in 2021.

“The response to my Seniors Forum has been overwhelming,” said Mr O’Brien, whose off ice has been inundated with enquiries.

“I believe this demonstrates the level of concern among our Sunshine Coast Senior Citizens, and their desire to obtain meaningful, useful advice and information.

“These forums are a great opportunity to explain to constituents what the Federal Government is doing on the aged care front, especially details about the 2021/22 Federal Budget which had aged care as its centrepiece.” If you are a senior citizen living in Fairfax and would like to attend the next Fairfax Seniors Forum, or if you have any concerns, questions or would like a copy of the Age Pension Guide, please contact Ted’s off ice - 07 5479 2800 or ted.obrien.mp@aph.gov.au

Ted O’BRIEN MP

17 Southern Drive, Maroochydore QLD 4558 07 5479 2800 ted.obrien.mp@aph.gov.au tedobrien.com.au TedOBrienMP