Health&Wellness Magazine September 2014 | Página 10

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September 2014 | Read this issue and more at www.healthandwellnessmagazine.net |

Changes in Diet to
Enhance Mental
Function
By Angela S. Hoover,
Staff Writer
Thus far, two things stand out as
known causes of cognitive decline.
The first is oxidative stress, which is
the result of damage to our cells’ membranes and DNA, caused by free radicals, or unstable molecules that disrupt
the cells. Free radicals form as a result
of our body’s normal, oxygen-related
metabolic processes, such as those
used in breathing and digestion. Free
radicals are also formed as a result of
harmful byproducts found in our diet
and environment. The second known
cause is inflammation. Inflammation
is part of our body’s normal immune
response, the process by which the
body’s white blood cells and chemicals protect us from damage from
any source, such as bacteria, virus,
physical injury, and so on. But when
our own biochemical environment is
causing the damage, as with oxidative
stress, the inflammation continues
unchecked, which results in damage.
A brain-healthy diet is one that
helps decrease both oxidative stress
and inflammation: a diet that is limited
in dairy and red meat while generous
in healthy fats, vegetables, fruits and
legumes. Studies in mice have shown
particular foods have amazing neurocognitive benefits, including lowering
the rate of formation of beta amyloid,
the main component of the plaques in
the brain that contribute to the neu-

ronal damage seen in dementia and
Alzheimer’s. These foods do this by
reducing oxidative stress and lowering
inflammation, and, in some cases, they
profoundly influence cell structure
such as membrane fluidity and cellto-cell communication. These foods
should be consumed in whole form
– not processed and not as a supplement. Additionally, take a supplement
with vitamin B12. Our bodies produce
less hydrochloric acid as we age and
B12 can help with this. B vitamins are
best taken together, so look for a B50
complex and have your B12 levels
checked annually.
It’s also important to realize the
link between brain and cardiovascular health. A healthy heart indicates
overall good vascular health, including
arteries and veins that supply blood to
the brain. So a heart healthy diet that
is high in fruits and vegetables will
extend the health of the brain as well.

Berries

Berries could play an important
role in clearing the accumulation of
toxic proteins in the brain. Research
presented at the Experimental Biology
2013 meeting showed that the brains
of rats that consumed berries for two
months were better protected against
radiation, which is used to accelerate
aging in mice. The berry consumption
was also linked with increased autophagy, the natural process the brain
undergoes to clear out accumulation

of toxic proteins. Researchers theorize
that the phytonutrients in berries, such
as anthocyanins, may be responsible
for this effect. These findings are
especially meaningful in Parkinson’s
and Alzheimer’s research since both
diseases involve accumulation of
toxic proteins. Studies are underway
with humans, and prior studies from
Harvard have shown that eating berries regularly helps slow cognitive
decline in older people. Blueberries
contain a compound that can cross the
blood-brain barrier. Blackberries have
the antioxidant polyphenols that may
help reverse age-related memory loss.
Strawberries are also very healthy.

Spinach

High in iron, folic acid, vitamins
and minerals, spinach goes a long way
for brain and memory health. Iron
increases the amount of oxygen available in the blood. Folic acid fights
against age-induced memory loss.
Vitamins E and K can slow down the
onset of cognitive delay.

Pomegranate Juice

A study showed that 8 ounces
of pomegranate juice significantly
improved the performance of test
subjects in verbal memory tests and
in their plasma antioxidant levels.
There was also an increase in brain
activity during memory and verbal
testing, suggesting the juice helped
encourage increased blood flow to
critical task related regions of the
brain. Pomegranates are also loaded
with antioxidants and beneficial
compounds that have been shown to
potentially help with everything from
fetal health to weight loss.

Cold Water Fish

Sockeye salmon, sardines, herring
and mackerel are great sources of omega-3s. Replace animal protein with one
of these fish several days a week.

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Spices & Herbs

Turmeric is one of the most promising memory spices. Popular in India, it
shouldn’t be surprising that the country boasts the lowest incidences of
Alzheimer’s in the world – even with
a population of 1 billion. On average,
Indians consume 6 tablespoons of
turmeric a day. Turmeric is also known
for its anti-inflammatory properties. It
also protects the brain against oxidative damage.
Rosemary is a powerful antioxidant
and it protects neurotransmitters in
the brain. Studies have also shown that
the mere scent of rosemary improves
the memory of its smellers.
Sage, a member of the mint family,
shows signs of supporting cognitive
function in those with healthy minds
as well as those with serious forms
of memory loss. It appears to work
the same as medications used to treat
dementia. Studies also indicate that
sage helps the mind stay alert and
calm.
Cumin, also used in Indian cooking,
helps improve memory and speeds up
recovery from amnesia.
Other herbs and spices that are
brain and or heart healthy are: basil,
oregano, thyme, black pepper, nutmeg
and clove.

Others

Foods rich [