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BOOST YOUR BRAIN

3SUPPLEMENT YOUR BRAIN

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THREE SUPPLEMENTS TO INCREASE YOUR BRAIN HEALTH

BY KIM EDWARDS, RD, CDE, BEAUFORT MEMORIAL

Americans spend billions each year on dietary supplements including vitamins, minerals and herbal products. So it isn't surprising that more than 25% of adults over age 50 regularly take supplements for their brain health.

But do they really work?

Here’s a closer look at three of the more popular supplements often touted for their potential brain-boosting abilities:

Omega-3s

What they are: You’ve heard about these fatty acids in conjunction with heart health, but they are gaining traction in mental health, too. Some omega-3s are essential to the body, playing a role in brain development and function, but we can’t produce them ourselves — we need to consume them.

What the research says: Among the nutritional and dietary factors studied to prevent cognitive decline in older adults, the most consistent positive research findings are for omega-3 fatty acids. Omega-3s are being explored as a treatment option for people with depression, attention-deficit hyperactivity disorder, autism, bipolar disorder and schizophrenia. What can’t be said for certain is whether the supplements actually work, so your better bet is to get your Omega-3s from food.

What else to know: Because omega-3s increase blood flow, supplements are not recommended for people taking blood thinners or who have bleeding disorders.

Ginkgo Biloba

What it is: The ginkgo tree is one of the oldest found in nature. The seeds have been used in Chinese medicine for centuries, while the leaves are used to make supplements.

What the research says: There have been a lot of studies on the possible health effects of using ginkgo, but there isn't conclusive evidence that ginkgo is helpful for any health condition. In fact, the long-term Ginkgo Evaluation of Memory Study showed that ginkgo neither helps prevent dementia or cognitive decline, nor stops it from getting worse. Other studies have had conflicting findings or suggested only a slight improvement of dementia.

What else to know: Ginkgo supplements increase blood flow, so serious interactions with some conventional medications, like anticoagulants (blood thinners) are possible. Ginkgo is also not recommended for anyone who is pregnant.

Probiotics

What they are: Your body is full of bacteria. Some are bad, but some are good and necessary to keep you healthy. Probiotics, which you can obtain through supplements or fermented foods such as yogurt, are similar to the healthy bacteria found naturally in the body. The digestive system particularly needs the good microbes, and there appears to be a connection between the brain and the gut. Poor brain function can compromise gut health, and vice versa. Probiotics can help maintain that delicate balance.

What the research says: Most larger studies are focused on whether probiotics can help digestive issues specifically. Smaller studies, however, have shown a link between probiotics and better brain function, mental flexibility and alleviating stress in healthy older adults.

What else to know: While it is, for the most part, safe to add any of the foods that contain probiotics into a healthy individual’s diet, supplements can be risky for people with weakened immune systems.

If not supplements, then what?

Even if there is some evidence they can be helpful, the levels of ingredients in the supplements you buy from stores or online may vary widely and some may even contain ingredients at harmful levels. It is also important to note that the ingredients may also differ from the products tested in research studies, as supplements are not regulated with the same strict standards as prescription and over-the-counter medications.

So there is no guarantee that they will do what they claim. Maybe someday we will find a magic pill, but in the meantime, the most effective thing you can do to prevent cognitive decline is to maintain a healthy lifestyle. Some of the best ways to boost your brain health include: Eat healthy – There is strong evidence that certain diets — like the Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension), and the MIND diet (MediterraneanDASH Intervention for Neurodegenerative Delay) — can help improve cognitive function. So rather than getting important nutrients through supplements, try adding foods rich in them into your diet. These include green leafy vegetables, shown to provide exceptional protection due to their high vitamin, fiber and folate content; berries, which are packed with anthocyanins and flavonoids that may boost memory function; and the foods rich in Omega-3 fatty acids like salmon, herring, oysters, flaxseed, chia seeds, walnuts and plant oils. At the same time, limit your consumption of those foods which have been proven to inhibit brain health including unhealthy fats from butter, fast foods, fried foods and sweets.

Limit alcohol – While both red and white wines may benefit the brain and are often encouraged in smaller amounts, it’s important that you aim for no more than a glass a day, as too much alcohol can increase the risk of cognitive decline. Of course, if you don’t currently drink alcohol, it is not recommended that you start in order to improve your brain health. Exercise - Physical activity has a strong association with the prevention of cognitive problems. This time of year, exercising outdoors in the sunshine and fresh air can be a healthy way to boost your brain health while also improving sleep, reducing stress and building up your immune system

Take care of your health – Chronic health problems like diabetes and high blood pressure have been shown to increase the chance of cognitive issues and dementia. Even lack of sleep has been linked to cognitive decline, so make your health a priority. Bottom line: if you have concerns about memory or are considering taking supplements, start by speaking to your primary care provider first. They can help you manage your health, direct you to appropriate resources and ensure what you are considering won't have adverse effects on your overall wellness.

Kim Edwards, RD, CDE, is a registered dietician and certified diabetes educator at Beaufort Memorial LifeFit Wellness Services in Beaufort and Okatie.

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