Have you ever gone into the basement … stopped … looked around blankly … and thought, “now, WHY did I come down here”? Then you go back up stairs, remember, come back down your stairs for the second time, and do whatever it was you had to do.
Yes, age-related forgetfulness can increase your daily activity level by making you retrace your steps all the time, but it can also be a cause for concern. Not to worry, though, because these kinds of events are very common as we get older. The key is not to worry about preventing them completely (because, well, you can’t), but to give your brain its best chance of staying as sharp as it can, for as long as it can.
Mental “brain-aerobics” can certainly help you stay on top of your game, but certain foods can do just as much for your graying gray matter!! In fact, some edibles are especially good at protecting the brain's delicate nerve cells and blood vessels from the damage that comes from normal aging. Even better, most of the very smartest foods for the brain also happen to be good for the heart.
Blueberries
Blueberries basically rule. They have massive antioxidants, which mop up nasty free radicals. Research has shown that a blueberry-rich diet boosts memory and motor skills and reverses age-related declines in balance and coordination. Other blueberry bonus chemicals make your arteries work better, end up improving your blood pressure, and help prevent stroke at the same time. And they’re not bad in your yogurt either!
Dark Leafy Greens
If you don’t include dark leafy greens, you can get high homocystein levels, and this can lead to cognitive decline and even Alzheimer's disease (which accounts for most cases of dementia in the U.S.). Vitamin B12, B6, and folate lower homocystein. You can get these in collard greens, swiss chard, whole grains, and even (shhh, don’t tell anyone) in dark beer such as a Guinness.
Salmon, Sardines, and Herring
You’ve probably heard about omega-3 fatty acids. Well, fatty fish are full of it. And the “it” that they’re full of also has wonderful neuroprotective properties. How much do you need to eat to get a little brain booster? Not much. One study found that people who eat at least one fish meal per week are significantly less likely to end up with Alzheimer's disease. Moreover, consumption of their healthy oils is also correlated with an increased ability to learn new tasks, and retain old ones.
Spinach
Popeye the Sailor Man was very healthy. He loved spinach (and Olive Oyl!!). Research now agrees with him, as scientists from the Neurosciences Laboratory of the Human Nutrition Research Center on Aging recently found that spinach can slow down age-related problems in the central nervous system and cognitive deficits. So just have a spinach salad rather than one with iceberg lettuce – the Popeye-approved version will have more than three times the amount of folate.
Red Wine
Red wine is good for lots of things. Lots of red wine is good for nothing. If you can’t have it in moderation, you shouldn’t start. But if you can keep it to 1-2 glasses per day (as tolerated), the fruit of the grape increases longevity, and is good for your heart. The antioxidants in all grapes, too, improve your short-term memory and motor skills.
Whole Grains and Brown Rice
Darker is better. In chocolate, in sugar, in flour, in wine, in rice. The husks of whole grains and brown rice are filled with vitamins and magnesium, which are important to cognitive health. You also get more of those vital vitamin Bs, which pull down your homocysteine levels as well. This is a simple solution: if you can choose, darker is better.
Hot Cocoa
What makes chocolate good for your brain? One thing and one thing only: cocoa. Nothing more. So, if you have a cup of hot cocoa, you will be helping your brain (as well as your soul). One researcher found that the antioxidant content of just two tablespoons of cocoa powder is "almost two times stronger than red wine, two to three times stronger than green tea and four to five times stronger than that of black tea."
Nuts, such as Almonds and Walnuts
Almonds are packed with calcium and walnuts are rich in omega-3s. They also have the antioxidants that can lower your cholesterol levels (without meds). This translates into a healthier brain and a healthier heart. You don’t need a ton of these super brain foods, and you don’t need them to be coated in sugar, salt, or some other confection. Just take them as is, or lightly roasted for added flavor.
Olive Oil
The “Extra virgin” variety, also known as “cold pressed”, simply means that they squeezed the olives, and out came the oil. And, just as in grains and rice and chocolate, the darker color is the better for you. This oil should be a staple in your house because it absolutely brims with potent antioxidants called polyphenols. These is great for your brain, reduce blood pressure, as well as cholesterol levels.
Garlic
This anti-aging herb is another with dramatic antioxidant properties. And, because it’s got strong antibacterial and antiviral properties, it also helps shake off stress-induced colds and infections. Raw garlic is only slightly better than cooked. Garlic is a smart choice.
Yes, age-related forgetfulness can increase your daily activity level by making you retrace your steps all the time, but it can also be a cause for concern. Not to worry, though, because these kinds of events are very common as we get older. The key is not to worry about preventing them completely (because, well, you can’t), but to give your brain its best chance of staying as sharp as it can, for as long as it can.
Mental “brain-aerobics” can certainly help you stay on top of your game, but certain foods can do just as much for your graying gray matter!! In fact, some edibles are especially good at protecting the brain's delicate nerve cells and blood vessels from the damage that comes from normal aging. Even better, most of the very smartest foods for the brain also happen to be good for the heart.
Blueberries
Blueberries basically rule. They have massive antioxidants, which mop up nasty free radicals. Research has shown that a blueberry-rich diet boosts memory and motor skills and reverses age-related declines in balance and coordination. Other blueberry bonus chemicals make your arteries work better, end up improving your blood pressure, and help prevent stroke at the same time. And they’re not bad in your yogurt either!
Dark Leafy Greens
If you don’t include dark leafy greens, you can get high homocystein levels, and this can lead to cognitive decline and even Alzheimer's disease (which accounts for most cases of dementia in the U.S.). Vitamin B12, B6, and folate lower homocystein. You can get these in collard greens, swiss chard, whole grains, and even (shhh, don’t tell anyone) in dark beer such as a Guinness.
Salmon, Sardines, and Herring
You’ve probably heard about omega-3 fatty acids. Well, fatty fish are full of it. And the “it” that they’re full of also has wonderful neuroprotective properties. How much do you need to eat to get a little brain booster? Not much. One study found that people who eat at least one fish meal per week are significantly less likely to end up with Alzheimer's disease. Moreover, consumption of their healthy oils is also correlated with an increased ability to learn new tasks, and retain old ones.
Spinach
Popeye the Sailor Man was very healthy. He loved spinach (and Olive Oyl!!). Research now agrees with him, as scientists from the Neurosciences Laboratory of the Human Nutrition Research Center on Aging recently found that spinach can slow down age-related problems in the central nervous system and cognitive deficits. So just have a spinach salad rather than one with iceberg lettuce – the Popeye-approved version will have more than three times the amount of folate.
Red Wine
Red wine is good for lots of things. Lots of red wine is good for nothing. If you can’t have it in moderation, you shouldn’t start. But if you can keep it to 1-2 glasses per day (as tolerated), the fruit of the grape increases longevity, and is good for your heart. The antioxidants in all grapes, too, improve your short-term memory and motor skills.
Whole Grains and Brown Rice
Darker is better. In chocolate, in sugar, in flour, in wine, in rice. The husks of whole grains and brown rice are filled with vitamins and magnesium, which are important to cognitive health. You also get more of those vital vitamin Bs, which pull down your homocysteine levels as well. This is a simple solution: if you can choose, darker is better.
Hot Cocoa
What makes chocolate good for your brain? One thing and one thing only: cocoa. Nothing more. So, if you have a cup of hot cocoa, you will be helping your brain (as well as your soul). One researcher found that the antioxidant content of just two tablespoons of cocoa powder is "almost two times stronger than red wine, two to three times stronger than green tea and four to five times stronger than that of black tea."
Nuts, such as Almonds and Walnuts
Almonds are packed with calcium and walnuts are rich in omega-3s. They also have the antioxidants that can lower your cholesterol levels (without meds). This translates into a healthier brain and a healthier heart. You don’t need a ton of these super brain foods, and you don’t need them to be coated in sugar, salt, or some other confection. Just take them as is, or lightly roasted for added flavor.
Olive Oil
The “Extra virgin” variety, also known as “cold pressed”, simply means that they squeezed the olives, and out came the oil. And, just as in grains and rice and chocolate, the darker color is the better for you. This oil should be a staple in your house because it absolutely brims with potent antioxidants called polyphenols. These is great for your brain, reduce blood pressure, as well as cholesterol levels.
Garlic
This anti-aging herb is another with dramatic antioxidant properties. And, because it’s got strong antibacterial and antiviral properties, it also helps shake off stress-induced colds and infections. Raw garlic is only slightly better than cooked. Garlic is a smart choice.
Comments