Do you want to keep your brain sharp and healthy as you age? Then you should pay attention to the six pillars of brain health. These are lifestyle factors that can help you prevent cognitive decline and Alzheimer’s disease, according to research from the Cleveland National Clinic.

 

One of these pillars is food and nutrition.

 

Diet is not only important when it comes to living a healthy brain lifestyle, but also ensuring that you are consuming key nutrients that fortify your brain. Focus on eating foods that are rich in antioxidants and are anti-inflammatory, and try avoiding foods that can increase your risk for Alzheimer’s disease. Remember, what is good for your heart is good for your brain.

 

Mediterranean Diet

Did you know that eating a Mediterranean diet can help you keep your brain healthy and may lower your chances of getting Alzheimer’s disease? That’s what research suggests. A Mediterranean-style diet is rich in fish, whole grains, green leafy vegetables, olives, and nuts. These foods provide nutrients that support brain function and prevent inflammation. Plus, eating fresh food, enjoying the taste, and sharing meals with family and friends is good for your mood and well-being.

Limit Red Meat

If you want to avoid serious health problems in the future, you should limit your intake of saturated fats. These are found in foods like red meat, butter and dairy products. They can increase your risk of developing diseases that affect your heart and brain, such as heart disease and Alzheimer’s disease.

 

Fish and Omega-3

Omega-3 is a kind of fat that your body needs but can’t make by itself. It helps your brain function well and stay healthy. You can get omega-3 from eating fish like salmon, cod, haddock, tuna or halibut. Aim for at least two servings of five ounces each per week.

You can also find omega-3 in foods like walnuts, flaxseeds or soybeans.

 

Load Up with Fruits and Vegetables

Leafy greens like spinach, kale and broccoli have many nutrients that benefit your brain. Berries such as blueberries, raspberries and blackberries are rich in antioxidants that may help prevent brain aging and other problems. Antioxidants can kill free radicals, unstable molecules that can damage our cells. Antioxidants can also help improve blood circulation to your brain, which may boost your cognitive function. Fruits and veggies should account for half of the total amount of food on your plate. Whole grains and proteins should make up the other half.

 

Indulge in Dark Chocolate

If you love dark chocolate, you’ll be happy to know that it has some health benefits for your brain. Dark chocolate is rich in flavonoids, which are powerful antioxidants that can protect your brain cells from damage and inflammation. The best way to get the most flavonoids from dark chocolate is to choose unsweetened cocoa powder, or dark chocolate bars with at least 72 percent cocoa content.

 

Utilize Spices

Some of the spices that might be in your kitchen may hold some brain health benefits. Turmeric, cinnamon and ginger are just some examples of herbs and spices that contain antioxidants. These substances can help reduce inflammation in your brain and other parts of your body. So next time you cook, don’t be afraid to spice things up!

 

Drink to Good Health

If you want to boost your brain power, consider avoiding high sugar content drinks such as soda and juice. Drinking water is the best healthy drink and is essential to keeping you hydrated. Coffee and tea may also be beneficial. These drinks are rich in antioxidants that can protect your brain cells from damage and improve your memory. Studies suggest that drinking up to three cups of black coffee or green tea a day can lower your risk of dementia. When preparing coffee it is important to avoid using sugar and creamer as much as possible. It is better to opt for healthier options like almond milk and honey.

 

Red wine may also offer some health benefits. It contains resveratrol, a powerful antioxidant that can prevent aging-related cell damage and may stop the buildup of harmful plaques in your brain. However, moderation is key. Too much alcohol can harm your brain and other organs. The recommended limit is one glass a day for women and two for men. If you don’t drink alcohol, you can get resveratrol from red grape juice instead.

 

Eggs and Whole Grains

Egg whites and egg yolks are rich in protein and vitamins B, D and E, which can boost your memory. To enjoy these benefits without raising your cholesterol too much, you can combine whole eggs with egg whites in your omelet or scrambled eggs.

Oats, barley, quinoa and other whole grains are good sources of B vitamins that can help lower the inflammation in your brain and protect your cognitive abilities.

Changing lifestyle habits to eat healthier may require adjustments, but as you age it can make a positive impact on your brain health and overall quality of life.

 

Related Information

  • Learn about the impact food can have on brain health and what kind of foods can contribute to a healthy mind. Read here.
  • Watch this short video to learn more about nutrition for a healthier brain. Watch here. 
  • View and download a tip sheet with more information about the 6 Pillars of Brain Health. View here.