By Zaidie Crowe, Senior Staff Writer
There are now millions of people suffering from brain health issues. One of the significant diagnoses is dementia, which affects around 50 million worldwide, with approximately 10 million new cases every day, according to the World Health Organization (WHO) on their website on September 21st, 2020. Dementia is a deterioration in the ability to process thoughts, so that clear memory, comprehension, judgment, and even language begin to suffer negatively. Alzheimer’s is the most prevalent form of dementia, accounting for 60-70 percent of cases. “An estimated 5.8 million Americans aged 65 and older are living with Alzheimer’s dementia in 2020,” according to the Alzheimer Association.
These conditions inevitably lead to immense emotional, mental, social, and financial strain on sufferers and their loved ones and increasing levels of disability and dependency. It is both strategic and urgent for us to do all we can to prevent and decrease the number of cases of all dementia types to the extent possible. The predictions are that people living with dementia will increase to 13.8 million by 2050 unless intercepted by effective treatment development.
Here we highlight some of the foods to incorporate into our daily eating plan to boost our brain health as a first and primary step to changing the current trajectory. Nutritionists inform us that the best foods to nourish the brain are those that protect our hearts and keep our blood vessels functioning well.
The following guidance identifies some nutrients and or their sources to help reduce deterioration in our brain health.
- Leafy greens. Spinach, collard greens, broccoli, and kale provide vitamin K, lutein, folate, and carotenoids. Researchers suggest a slow mental decline by up to 40 percent as we get older.
- Omega-3 Fatty Acids. They help reduce cognitive decline and sharpen focus. It would help to discuss an omega-3 supplement with your primary care physician.
- Antioxidants. As far back as 2012, researchers at Harvard’s Brigham and Women’s Hospital found that “women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.” Blueberries have proven helpful in limiting the damage caused by free radicals and reducing the effect of age-related dementia, such as Alzheimer’s. Onions and tomatoes are also rich in antioxidants.
- Whole grains. Brown rice, barley, and quinoa are excellent sources of natural energy for the brain. These unrefined carbohydrates are healthy substitutes for calorie-laden unhealthy refined, and processed options commonly included in our daily diets.
Reduce sugar intake. Heed this advice, especially in the case of high fructose syrup, a sweetener widely used in many manufactured products that our bodies have difficulty processing. There is evidence that it slows down brain function, learning, and memory.
