From memory to emotions, critical thinking to making our heartbeat, our brain health is the key to enjoying a good quality of life. The top mortality factor in the previous decade has been heart disease and cancer, but with more people showing the markers that brain disease is present (prior to symptoms) it indicates that in 10-20 years it could be the primary cause of death in the US. Currently it is estimated that 14% of the population have dementia. It is smart to practice strategies of prevention!
About 60% of our brain is composed of fat for a reserve supply of energy to function. It needs an ongoing supply of the macronutrients of protein, fat and sugar/carbohydrates as well as the micronutrition of phytonutrients, polyphenols, and antioxidants which come from plants. A healthy way of eating that people have been implementing since the 1950’s is known as the Mediterranean diet. In one study those at age 50 who ate a healthy diet had nearly a 90% lower risk of dementia compared to other non-heart healthy diets (that are not whole plant and fiber rich). The Mediterranean diet emphasizes nutrient-dense vegetables and fruit, beans and legumes for protein (their fiber is good for the gut), whole grains, and olive oil. It does include fish, eggs, poultry, and avoids processed foods, sweets. Red meat is to be eaten infrequently.
These are some factors that increase risk that should serve as motivation to take good care of your brain health: genetic history of brain or heart disease, history of eating a lot of “fast” or processed food, red meat or bacon, have been a smoker, had a brain trauma, are overweight, physically inactive, have gut/microbiome issues or inflammation. Here are some nutrient rich prevention strategies that have been found to be a boost for brain health:
Omegas*. Omegas 3 & 6 are called essential because the body does not make them, and it provides EPA (reduces inflammation) and DHA (brain function) which reduces the risk of heart attack and stroke. Omega 5 helps protect cells and Omegas 5 & 6 calms inflammation, Omega 7 & 9 improves the cardiovascular system, and Omega 9 boosts energy and mood. Supplement with a plant based multi-Omega that is 3rd party certified to be pure.
Berries*. Blueberries, strawberries, grapes, black currants, bilberries, elderberries, and raspberries have flavonoids and anthocyanins which have anti-inflammatory and antioxidant effects which help improve memory and slow decline. Oranges are helpful too.
Healthy Fats. Extra Virgin Olive Oil, coconut oil, avocados are the best. Other sources to eat once a week are eggs (the yolk is the most nutritious part) and wild-caught salmon or other fatty fish.
Cruciferous vegetables and leafy greens. Broccoli, brussels sprouts, cabbage, collard greens, beets and Swiss chard, cauliflower, kale, and arugula. Celery is also helpful.
Nuts and Seeds. Walnuts, almonds, hazelnuts, cashews, flaxseed, chia seed, pumpkin seeds, sunflower seeds, and Brazil nuts. Ideally, they should be sprouted and enzyme live, or dry roasted. Also beneficial is dark chocolate (at least 70% chocolate), coffee and cold water processed soy* (gluten free recipes for the cold water washed soy protein mix: baked donuts, peach crisp, apple crisp, patriotic trifle dessert, peanut butter chocolate muffins).
Herbs and spices. Turmeric, rosemary, green tea.
The final factor is lifestyle. Being social by meeting with others or playing with children, volunteering in ministry, learning new skills such as playing musical instrument, a new language, or dancing are great brain stimulators. We need to manage stress, exercise regularly, stay hydrated and get at least 7-8 hours of sleep a night. Brain clean-up and repair occurs when we are in deep sleep stages and getting to sleep around 10 PM will increase the quality of sleep to facilitate that brain restoration.
We cannot use how we feel to determine if we are healthy but knowing how we are taking care of ourselves every day is a better indicator of the strength of our health. If you would like a link to the Vibrance Duo of a multi-Omega and Berry blend, or to a yummy plant protein shake mix (dairy and gluten free) with cold water washed soy, please write me for more information!
A cheerful heart is good medicine… Proverbs 17:22
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