With cognitive dysfunction on the rise in today's society, numerous individuals are seeking ways to reduce risk and adopt a proactive strategy to maintain their mental acuity! While we may not have control over various factors, one aspect we can influence is our diet. Prioritizing an anti-inflammatory diet is crucial for overall brain health. Let's explore the top 5 foods that are highly recommended.
Green, leafy vegetables. Leafy greens like kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta-carotene. Research suggests these plant-based foods may help slow cognitive decline.
Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer's disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack. If you're not a fan of fish, take an omega-3 supplement, or choose plant-based omega-3 sources such as flaxseeds, avocados, and walnuts.
Berries. Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. A study done by researchers at Harvard's Brigham and Women's Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
Walnuts. Nuts are excellent sources of protein and healthy fats, but one type of nut in particular might also improve memory. A study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA). Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. That's good for both the heart and brain.
Coffee/Green Tea Many people joke about not being able to start the day before drinking their first cup of coffee, but there’s some scientific foundation in this. There’s clear evidence that the caffeine in coffee can deliver a mental boost, and it’s now also believed that there are longer-term benefits for the brain. As well as being a brain stimulant, caffeine blocks receptors for adenosine which can prevent the flow of other chemicals in the brain linked to improved mental performance.
Small changes in your diet can bring great improvements to brain health. Eating the right foods can boost alertness, improve memory and concentration, and protect against age-related mental decline.
LENS Neurofeedback is another service we offer at AMWM. By using electromagnetic frequencies we can retrain areas of the brain as a treatment for anxiety, depression, and other nervous system challenges.
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