BRAIN FOOD
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BRAIN FOOD The brain needs exercise, social connection, and good nutrition to function at its best. Although the right diet can help protect the brain from damage and support efficient functioning, primary food – that is, a fulfilling social life, a stimulating career, and education – is also an important aspect of good neurological health. According to the Alzheimer’s Association, over five million individuals in America currently suffer from the disease, but this number is expected to increase by eleven million people by the year 2050.1 Some symptoms of impaired brain health include forgetfulness, poor memory, slow reflexes, poor coordination, and difficulty focusing and/or completing complex tasks. However, a nutritious diet and balanced primary food can help stave off these symptoms, which are often associated with old age. Read on to learn more about the impact that primary and secondary food can have on neurological health.
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PRIMARY FOOD Primary food helps nourish brain health and support cognitive function – just how exercise keeps our muscles fit, primary food helps exercise our brain and keep it in tip-top shape. Here’s what research says about how primary food affects neurological health! • Participation in social activities among the elderly has a neuroprotective effect, reducing the likelihood of cognitive impairment.2 Be sure to spend time enjoying the company of others and actively participating in groups. You may find that joining a book club, visiting friends or family, or volunteering is a great way to flex your social skills and make new connections. • Physical activity helps improve cognitive function at any age, but it is especially important for brain health in older adults.3 Not only does exercise help reduce the risk of depression and improve cardiovascular health, it also helps boost memory and coordination. • Practicing religion or spirituality has been positively associated with a reduced risk of cognitive decline.4 If you don’t already, consider experimenting with meditation or exploring a spiritual or religious path that speaks to you. • Learning a new language may help promote cognitive flexibility.5 • Creative hobbies, such as painting, dancing, or playing an instrument, may help reduce memory loss.6 These creative outlets are a great opportunity for self-expression and keep your brain challenged.
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SECONDARY FOOD Secondary food provides the actual fuel for our brain to function at its best. A diet rich in whole foods that are high in antioxidants and nutritious fats and low in added sugar and processed foods helps support neurological health. Here’s what research says about how secondary food affects neurological health! • The Mediterranean diet, rich in whole foods and healthy fats and low in processed foods, has been shown to slow the progression of cognitive decline in older individuals.7 • Blueberries have been shown to increase neurological function among individuals with mild cognitive impairment.8 Add some blueberries the next time you make a smoothie! • Flavonols from cocoa may help reduce the severity of age-related cognitive decline.9 Enjoy a small piece of dark chocolate as a delicious, brain-healthy treat! • As a rich source of antioxidants, avocados may help improve cognitive function.10 • Walnuts are a powerful brain food shown to support increased processing time and cognitive flexibility.11 Have you ever noticed that walnuts actually look like brains? • Green tea consumption may help reduce the risk of cognitive decline.12 Green tea is high in antioxidants and helps fight inflammation, which can lead to premature aging.
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NOURISHING THE BRAIN The brain is a mysterious organ – we still know surprisingly little about how it works! The primary and secondary food tips provided, however, have been shown to support neurological function throughout the life cycle. Be sure to choose nutritious foods, move your body, foster meaningful relationships, and keep learning!
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FOOTNOTES
1| Alzheimer’s Association. (2019). 2019 Alzheimer’s disease facts and figures.
Retrieved fromwww.alz.org/media/Documents/alzheimers-facts-and-figures-2019-r.pdf
2| Glei, D. A., Landau, D. A., Goldman, N., Chuang, Y. L., Rodriguez, G., &
Weinstein, M. (2005). Participating in social activities helps preserve cognitive function: An analysis of a longitudinal, population-based study of the elderly. Int J Epidemiol 34(4), 864–871.
Retrieved from www.ncbi.nlm.nih.gov/pubmed/15764689
3| Phillips, C., Baktir, M. A., Srivatsan, M., & Salehi, A. (2014). Neuroprotective effects of physical activity on the brain: A closer look at trophic factor signaling. Front Cell Neurosci 8, 170.
Retrieved from www.ncbi.nlm.nih.gov/pubmed/24999318
4| Hosseini, S., Chaurasia, A., & Oremus, M. (2017). The effect of religion and spirituality on cognitive function: A systematic review. Gerontologist [epub ahead of print].
Retrieved from www.ncbi.nlm.nih.gov/pubmed/28498999
5| Kharkhurin, A. V. (2017). Language mediated concept activation in
bilingual memory facilitates cognitive flexibility. Front Psychol 8, 1067.
Retrieved from www.ncbi.nlm.nih.gov/pubmed/28701981
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6| Verghese, J., Lipton, R. B., Katz, M. J., Hall, C. B., Derby, C. A.,
& Kuslansky, G….Buschke, H. (2003). Leisure activities and the risk of dementia in the elderly. N Engl J Med 348(25), 2508–2516.
Retrieved from www.ncbi.nlm.nih.gov/pubmed/12815136
7| Solfrizzi, V., Panza, F., Frisardi, V., Seripa, D., Logroscino, G., Imbibo, B. P., & Pilotto, A. (2011). Diet and Alzheimer’s disease risk factors or prevention: The current evidence. Expert Rev Neurother 11(5), 677–708.
Retrieved from www.ncbi.nlm.nih.gov/pubmed/21539488
8| Boespflug, E. L., Eliassen, J. C., Dudley, J. A., Shidler, M. D., Kalt, W., &
Summer, S. S….Krikorian, R. (2017). Enhanced neural activation with blueberry supplementation in mild cognitive impairment. Nutr Neurosci [epub ahead of print].
Retrieved from www.ncbi.nlm.nih.gov/pubmed/28221821
9| Sokolov, A. N., Pavlova, M. A., Klosterhalfen, S., & Enck, P. (2013).
Chocolate and the brain: Neurobiological impact of cocoa flavanols on cognition and behavior. Neurosci Biobehav Rev 37(10), 2445–2553.
Retrieved from www.ncbi.nlm.nih.gov/pubmed/23810791
10| Johnson, E., Vishwanathan, R., Mohn, E., Haddock, J., Rasmussen, H.,
& Scott, T. (2015). Avocado consumption increases neural lutein and improves cognitive function. The FASEB Journal 29(1), Supplement 32.8. Retrieved from www.fasebj.org/doi/abs/10.1096/fasebj.29.1_supplement.32.8
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11| Poulose, S. M., Miller, M. G., & Shukitt-Hale, B. (2014). Role of walnuts in maintaining brain health with age. J Nutr 144(4 Suppl), 561S–566S. Retrieved from www.ncbi.nlm.nih.gov/pubmed/24500933
12| Noguchi-Shinohara, M., Yuki, S., Dohmoto, C., Ikeda, Y., Samuraki, M., & Iwasa, K‌.Yamada, M. (2014). Consumption of green tea, but not black tea or coffee, is associated with reduced risk of cognitive decline. PLoS One 9(5), e96013. Retrieved from www.ncbi.nlm.nih.gov/pubmed/24828424