Boosting your Brain Power

We have all heard the saying, ‘use it or lose it’ and this saying is especially true when it comes to protecting your brain's cognitive health. Cognitive health refers to healthy brain function and to skills people use everyday, such as; learning, memory, decision-making, abstract thinking, reasoning, insight and even appreciation of beauty. However, many Americans do not pay attention to their brain health, which can potentially lead to poor health, dementia and Alzheimer’s disease. By simply following a healthy diet and living a healthy lifestyle, you can help maintain optimal cognitive functioning.
As we age, our bodies adapt naturally to the changes that are occurring in all parts of the brain. Studies show that an estimated one out of five Americans between the ages of 75 to 84 years old have Alzheimer’s disease . Even though there is not a cure for Alzheimer’s, researchers have discovered that consuming nutrient-dense brain boosting foods, physical activity, controlling your blood sugar and blood pressure, and use of your brain may lower your risk of dementia and Alzheimer’s altogether.

Brain enhancing foods:

Supplement your diet with ample amounts of B vitamins for a healthy brain.

1) B vitamins are vital for normal brain and nerve function. Evidence suggests that low blood levels of B vitamins, such as B1, B6, B12, and folic acid (or folate), may be linked to cognitive impairment. Thiamin (B1) helps maintain proper function of the nerves, muscles, heart and brain. Pyridoxine (B6) helps utilize energy in the brain and nervous tissues, which is essential for regulating the central nervous system. Cobalamin (B12) is used in new cell synthesis and maintains the sheath (coating) that surrounds and protects nerve fibers and promotes normal cell growth.

For a great source of B1, B6 and folic acid, select whole grains, legumes, fortified cereals, beans, peas, strawberries, spinach, sunflower seeds, bananas and tomatoes. You can find B12 in lean beef, trout, salmon, tuna, pork, chicken, eggs and low-fat dairy.

2) Minerals, such as iron, magnesium, zinc and calcium are also known to help maximize brain function. Sources of iron and zinc are found in lean beef, beans, lentils and other whole grains. Dairy products and dark leafy green vegetables are wonderful, natural sources of calcium. Plus, leafy greens are another way to include magnesium into your diet.

3) Essential fatty acids are the most critical components to boosting brain power. Your brain is made up of approximately 60 percent fat. DHA (docosahexaenoic acid) is the most prominent fat in the brain, especially in the nerve cells in the cerebral cortex. A 2006 study in the medical journal Neurology for nine years tracked 899 healthy men and women who were free of dementia. They found that those with the highest blood levels of DHA from fish intake of 3.0 servings per week had about half the risk of dementia compared to those with lower levels. DHA is found mostly in fatty fish, cod liver oil and algae. Henry’s Farmers Markets also sells Omega 3 enriched eggs, which contain more than 150mg of DHA per egg.

4) The brain relies on high-quality proteins to maintain a strong support system. Select lean beef, chicken, fish, eggs and low-fat dairy products. Avoid any protein that has been fried, which includes meat, chicken or fish, as fried foods have higher amounts of saturated fats. New research from the University of Toronto shows that diets high in saturated fats starve the brain of its energy supply. Always select organic and grass-fed beef whenever possible as pesticides, herbicides, antibiotics and synthetic hormones may have a dramatic impact on cognitive functions. Organic foods are produced from agricultural products grown on farms and livestock operations that promote the health of the ecosystem, including biodiversity, biological cycles and soil biological activity. Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Organic foods are grown without pesticides, petroleum-based fertilizers or sewage sludge-based fertilizers, bio-engineering, or ionizing radiation. Grass-fed beef is also known to have higher levels of essential fatty acids, vitamin E and conjugated linoleic acid (CLA) than conventional grain-fed beef.

Brain enhancing lifestyle:

1) Physical activity can protect your cognitive functions. According to researchers at Columbia University, people who engage in an exercise training program increase neurogenesis – the development of new nerve cells. There is also emerging evidence that physical activity may be protective against neurological disorders, including Alzheimer’s and dementia.

Keeping your mind active will help decrease your risk of developing dementia and Alzheimer’s disease. A study conducted at the Rush Alzheimer’s Disease Center, studied more than 700 seniors for up to five years. The researchers discovered that the seniors who regularly engaged in frequent participation in cognitive activity had a reduced incidence of Alzheimer’s versus the seniors who were cognitively inactive. The inactive group was 2.6 times more likely to develop Alzheimer’s disease than a cognitively active person.

2) If you are overweight, have high blood pressure or high sugar levels, you have a greater risk of heart disease and stroke. In a published report from the American Academy of Neurology, mid-life stroke victims risk poorer cognitive function and late-life cognitive impairment. By maintaining and controlling your blood sugar and blood pressure levels, you lower the risk of diabetes and untreated hypertension, which are contributing factors to dementia and Alzheimer’s disease.

Brain-boosting supplements:

1) Acetylcarnitine can cross the blood-brain barrier and has been shown to revitalize brain function via energetic pathways. Several studies suggest that supplementing with Acetylcarnitine delays cognitive decline and improves overall function especially in seniors. Taking 1,500 mg a day may improve memory, mood and responses to stress.

2) Phosphatidylserine (PS) has been shown to improve memory, cognition and mood in seniors. Human trials indicate that PS statistically improved the retention levels of those who previously struggled at remembering names, faces, telephone numbers and misplaced objects. Suggested doses of PS are 300 mg per day.

3) Fish oil supplements are important for a healthy brain and nervous system. Most fish oil capsules at Henry’s Farmers Market are derived from fresh, cold water fish and are free from contaminates such as pesticides, PCBs and heavy metals. Taking fish oil capsules daily, about 1,000 mg to 3,000 mg, is a great alternative if you don’t consume a lot of omega 3-rich fish in your diet.

Please note: These recommendations are not intended to replace the advice of your doctor or pharmacist. If you’re taking medication, please talk to your healthcare provider before taking any type of supplementation.

Every day you have the power to make healthy decisions that affect you and your cognitive health.

Enjoy!