Recent attention has been drawn to the phenomena of “brain fog” and dementia, both significant health topics of concern. The term “brain fog” aptly describes a state where the mind feels clouded, leading to confusion, disorientation, and difficulty in performing tasks that once came easily. If you experience brain fog, it’s a sign from your body that it’s time for a reset. This condition isn’t an illness but a temporary state of inactivity or “crash,” which can be dispersed by taking measures such as getting adequate sleep, stimulating brain cells, eating well, practicing mindfulness, and engaging in physical activity.
Conversely, the cognitive decline brought on by dementia is not as easily managed. Dementia poses a threat not only to the elderly but also to younger individuals, indicating an abnormal degeneration that does not solely affect the aged. On the flip side, not everyone who ages will inevitably suffer from dementia; many senior executives remain sharp and capable well into their later years.
Experiencing a decline in memory with age is normal, but often, comprehension and wisdom improve. Temporary forgetfulness doesn’t equate to dementia, which is characterized by complete oblivion — forgetting loved ones, adversaries, or even oneself, accompanied by personality changes, delusions, and hallucinations, as part of a neurodegenerative disease. Unfortunately, there’s no cure or way to reverse dementia, but prevention is possible, especially by addressing brain fog early or taking preemptive measures. A solid nutritional foundation is a great starting point, as recommended by Harvard University, which highlights five brain-boosting foods.
Grateful for green vegetables
Kale, spinach, broccoli, and Brussels sprouts are rich in nutrients essential for brain health, such as vitamin K, lutein, folate, and beta-carotene. Studies have shown that consuming these vegetables can slow cognitive decline. Eating right can keep the brain functioning smoothly and enhance overall vitality. Conversely, indulging in high-fat, high-sugar, processed foods, or consuming excessive red meat can lead to lethargy and fatigue.
The benefits of omega-3 rich fish
Tuna and salmon are readily available sources of beneficial unsaturated fatty acids. Both our hearts and brains require healthy fats for protection. Besides these two fish, Omega-3 fatty acids found in mackerel, trout, bass, swordfish, and sardines, as well as walnuts for vegetarians, can help prevent the accumulation of beta-amyloid plaques, a suspect in Alzheimer’s disease, potentially preventing neuronal damage and the subsequent decline in memory, cognition, and overall mental function.
Nutritious and delicious berries
In addition to the vital vegetables and fish, berries have been proven to delay cognitive decline in older women, according to a study involving over 10,000 participants aged 70 and above. Berries not only help prevent brain abnormalities but also offer significant cardiovascular benefits. Personifying berries, they are akin to the beautiful and kind-hearted individuals worth getting closer to. Blueberries, in particular, have been affirmed as super berries for their nutritional value, showing improvements in memory, mood, and blood sugar levels in pre-demented adults after twelve weeks of consumption.
Moderation in tea and coffee consumption
The inclusion of tea and coffee is primarily due to their caffeine content, which can enhance mental performance. However, caffeine intake should be balanced, as it may not be suitable for everyone. The recommended safe range for adults is 300-400 mg per day, equivalent to less than three cups of hand-drip coffee. Green tea might be a preferable option over coffee, offering additional benefits like anti-aging for the brain, cancer prevention, cardiovascular disease prevention, and aid in reducing abdominal fat.
The super nutfor helping prevent dementia: Walnuts
Walnuts make the list for brain-beneficial foods due to their memory-enhancing properties. All nuts are excellent sources of quality protein and fats. A small handful can provide significant energy without overindulgence, supporting brain protection and offering a sense of fullness for those on a diet.
Incorporating these nutritional strategies can provide a solid foundation for maintaining brain health and preventing dementia, aligning with insights from both local experts and Harvard scholars.
Translated by Audrey Wang
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