Our brains never rest. They hold down a highly specialized 24/7 job. As one of our largest and most complex organs, the brain contains more than 100 billion nerves that communicate through synapses, or connections, to control thinking, breathing, memory, sleep, hearing, digestion, feelings, heart rate, and so much more. Think of your brain as your body’s command center; it controls everything! Weighing just 3 pounds, the brain has a hefty job.
Did you realize that your lifestyle has a big impact on the health of your brain? Your eating and sleeping patterns, how you manage stress, how much you exercise and how you socialize can either nourish your brain or stress it. While we can’t change our age or genetics, we can adopt healthy habits to have a positive effect on our brain.
Studies show improvements in brain health with a Mediterranean-style diet that’s rich in vegetables and fruits, fish, whole grains, nuts and “good” fats. Dr Jonathan Graff-Radford, MD from the Mayo Clinic says that research suggests that people who eat a Mediterranean-style diet are less likely to develop Alzheimer’s disease (the most common type of dementia) than people who don’t. Eating healthy foods can lower cholesterol, lower blood sugar levels and improve blood vessel health. The improvements can help slow down memory loss and boost thinking power. Let’s get specific about the best brain foods to eat every day:
By eating the above foods and avoiding the following foods, you can help stabilize your cholesterol and blood sugar levels, and work towards healthier blood vessels—the foundation for boosting brain power. Foods to avoid:
These food dos and don’ts are common among many diets, not just the Mediterranean-style diet. The DASH (Dietary Approaches to Stop Hypertension), low-carbohydrate or combination diets all suggest similar healthy eating habits.
As we age, our bodies change, and it is common to notice changes in thinking too. Remembering, making decisions, organizing and planning can get harder. You’ve probably noticed older adults struggling to find words, remember names and do multiple things at once.
It is normal for these changes to occur. With age, certain parts of the brain begin to shrink, blood flow to the brain may decrease and communication between nerve cells may be reduced.
Through a healthy diet and other ways to feed the brain, it is possible to give your brain what it needs to do more, for longer.
Feeding the Brain
Besides adopting a healthy diet, there are other ways to feed the brain. Having social connections with family and friends and staying involved in activities that interest you can keep your brain humming. Working on crossword puzzles or other challenging brain games exercises the brain’s “muscle.” You are never too old to pick up a new skill like learning mahjong, playing Sudoku or using an elliptical machine. Walking or other types of exercise for 30 minutes at least 3 times a week, deep breathing and meditation help increase blood flow to the brain, relieve stress and pave the way for a good night’s rest.
Speaking of sleep, maintaining good sleep habits help your brain restore and rebuild after a busy day. Sleep and these other activities have been shown to maintain and repair nerve cells in the brain and improve communication between the brain and the rest of the body.
Need Help?
Making changes in diet and other deeply ingrained lifestyle habits can be challenging. KnovaSolutions can help you identify obstacles, set goals (baby steps are good) and map out a plan of action.
Maybe you’ve noticed your thinking isn’t as quick or a parent is more forgetful. Or maybe you need help deciding what to do about more dramatic changes.
Maybe you’ve noticed your thinking isn’t as quick or a parent is more forgetful. Or maybe you need help deciding what to do about more dramatic changes.
We’ll help you problem-solve. Give us a call at (800) 355-0885, Monday-Friday, 8 am-8 pm, MT.
This information is for general, educational purposes. It should not be considered a replacement for consultation with your healthcare provider. If you have concerns about your health, please contact your healthcare provider.
KnovaSolutions is the clinical prevention service of HCMS Group. This service is available to Alliance Health Plan participants at no additional cost, helping them manage complex health-care situations by gaining a better understanding of their choices for medical care, treatment, and medication.