Your brain needs nourishment and exercise, just like your body.  What you eat and how you live can affect your mental acuity, memory, recall, concentration and possibly help prevent Alzheimer’s disease.

8 Tips to Help Your Mind

1. Eat Fruits & Vegetables Research from the Chicago Health and Aging Project suggests that older folks who eat at least two cups of vegetables a day can slow mental decline by about 40% more than those who eat less than one serving a day.  Eating fruit did not offer the same mental benefits; what people put on veggies (e.g. salad dressing or margarine, which both contain vitamin E) may give vegetables the edge.  Still, many animal studies suggest that the antioxidants in certain fruits notably blueberries-help reverse age-related declines in thinking and neuromotor skills by reducing oxidative stress and inflammation in the brain.  While researchers caution they don’t know if the cognitive benefits seem in animals translate to humans, the research suggests a way the brain might protect itself from mental decline.
2. Watch Fats Your brain cells are made up mainly of fat.  That’s why it’s important to avoid the wrong kinds of fat in your diet; a high intake of saturated or trans fats can double your risk of developing Alzheimer’s compared to diets low in these fats. One reason: Harmful fats increase blood cholesterol, which in turn causes inflammation and oxidation of vessels around the brain, affecting long term memory loss.  Focus on getting the essential fatty acids your brain needs from fish mostly but also from flax meal, walnuts and canola oil.
3. Vitamin B studies suggest that getting adequate B vitamins may protect against age related mental decline.  A study from the University of Oxford found that older people with lower than average vitamin B12 levels were six times more likely to show signs of brain shrinkage, which is linked to impaired cognitive function and Alzheimer’s disease.  The study didn’t prove low B12 levels cause brain atrophy but it suggests that people vulnerable to deficiency, including older people and vegans, should make it a priority to get adequate B12 from foods (meat, dairy, shellfish, eggs, fortified cereals or supplements).  Another B vitamin, folate (found in leafy greens citrus fruits and dried beans and peas), boosted memory and reaction time in a Dutch study of older people. An Australian study found that taking folate improved memory and the ability to plan while B6 improved verbal ability.   Eat a well balanced diet that includes foods not necessarily supplements rich in these B vitamins to fuel your body and your brain.
4. Mediterranean Meals The Mediterranean diet has been linked to a lower risk of Alzheimer’s disease.  Researchers found that subjects who closely followed a Mediterranean-style diet lowered their risk of Alzheimer’s disease by up to 68% and even those participants who only loosely followed a Mediterranean diet pattern experienced a protective effect.
5. Omega-3 Joseph Hibbelin, M.D. of the National Institutes of Health, has  studied omega 3s’ effect on brain and emotional health.  “There is consistent data showing that diets rich in omega-3s especially docosahexaenoic acid (DHA) can help protect against Alzheimer’s and Parkinson’s diseases, as well as psychiatric disorders like depression and violence,” and recommends fish oil as a regular supplement.  get  omega-3s by  fish, especially anchovies, herring, lake trout, mackerel, salmon, sardines and tuna, two or three times a week.    diets of children with low fish and omega-3   Intakes have lower verbal I.Q. scores and delayed motor development as they age.
6. Take Time Out Theanine, a unique amino acid found almost exclusively in tea, may help improve people’s ability to focus and perform on tests.  research shows that 50 million programs of theanine, the amount in three to five cups of tea, produces an alert, yet relaxed, state of mind.    tea’s unique effects on focus and concentration may be die to the natural combination of theanine and caffeine that a “cuppa” contains.
7. Physical Activities exercise has long been associated with relieving stress and improving mood – as well as providing cardiovascular benefits – recent research shows that regular physical activity may help delay the onset of dementia and Alzheimer’s disease.  Whether you play tennis, walk the dog or swim laps, it’s extra motivation to know you’re exercising your brain as well as your body.
8. Flex Your Mind Be sure to flex your mind muscles to keep your brain young. The ability to process information can always be improved, no matter your age.  Any activity that stimulates your brain will do: solve crossword puzzles, play board and card games and read.   mentally intact adults in their 70s and 80s found that those who did the most activities requiring mental engagement were 1/2  likely to develop   cognitive impairment as those who did few mental activities. Reading books instead of watching television will dramatically lower memory loss in old age.

Good health comes from a balanced diet as well as physical and mental conditioning.  Enjoy your diet, your life and your activities and watch your spirit grow.