As you age, your brain health begins to show signs of decline, starting around the age of 40. However, there are effective methods to not only halt this decline, but also potentially to increase your cognitive abilities. A combination of a brain-boosting diet and the proper exercise regime, such as brisk walking, can be instrumental in preventing dementia. This article explores vital food groups and habits that can significantly enhance brain health and prevent cognitive decline.
Dementia and its influences
Dementia is characterized by a loss of cognitive functions, such as thinking, memory, and reasoning, which can significantly impact daily life and activities. While age is a common factor, other causes like vitamin deficiencies, medication side effects, tumors, or problems with the kidneys or liver can lead to serious memory issues, similar to cognitive disorders.
The National Institutes of Health (NIH) in the U.S. indicates that approximately one-third of people aged 85 or older may suffer from some form of dementia. However, it’s important to note that dementia is not an inevitable part of aging; many individuals live into their 90s or beyond without any signs of cognitive decline. A combination of diet, exercise, traditional Chinese medicine, and lifestyle changes can help prevent or even reverse some causes of dementia symptoms.
Nutritional approach: Six brain-loving food groups
Your journey to a healthier brain begins with your diet. The following six food categories are recommended for their ability to enhance brain function and improve memory:
1. Berries
Fruits like strawberries, blueberries, and cranberries, rich in antioxidants, can reduce the damage caused by free radicals and slow down the aging process. Additionally, the high Vitamin C content in these berries plays a vital role. Research published in 2022 revealed that berry supplements and foods positively affect brain cognition, memory performance, and processing speed.
2. Nuts, legumes, and seeds
This category includes walnuts, peanuts (a legume), cashews, chestnuts, and pine nuts (a seed). Each of these foods contributes to cognitive function enhancement in its own way. For example, walnuts are known for nourishing the kidneys and enriching the blood — something that indirectly serves to support brain health — while peanuts can help delay the aging of brain cells.
3. Dark-colored foods
In traditional Chinese medicine, dark-colored foods are believed to protect the kidneys, which in turn nourish the brain. Foods such as black sesame seeds, black fungus, black beans, and mulberries are considered beneficial for kidney health.
4. Dark green vegetables
Vegetables like spinach, mustard greens, broccoli, and kale are rich in nutrients essential for brain health. They play a significant role in preventing cognitive decline. A study published in the journal Neurology found a linear relationship between the consumption of leafy green vegetables and a slower rate of cognitive decline. Those who consumed one to two servings of these vegetables daily experienced a significantly slower rate of cognitive decline, comparable to being 11 years younger in terms of brain health.
5. Pumpkin
Pumpkin is rich in glutamine, which helps boost nerve cells and the brain’s metabolic response. The zinc contained in pumpkin seeds activates the brain and enhances concentration and memory.
6. Fish oil
Fish oil is abundant in Omega-3 fatty acids, especially DHA, which is crucial for the brain and retinal cell membranes. Regular consumption of fish rich in DHA is beneficial for maintaining brain health.
A word of caution: Excessive sugar intake can harm brain health
A study involving the University of Georgia showed that excessive sugar intake in the early stages of life could alter gut bacteria, potentially leading to cognitive disorders later in life. It’s important to differentiate between refined sugars found in sugary drinks and natural sugars, which are essential for health, providing vital nutrients such as various vitamins, fiber, and minerals. While natural sugars are beneficial, it’s advisable to minimize the intake of refined sugars.
Translated by Elaine
