Eat your way to better brain power and memory

By August 3, 2020 Health & Nutrition

Source with thanks from prevention.com

You already know eating certain foods can help you lose weight and lower your risk for diabetes and heart disease, but following a healthy diet can also keep your brain sharp. The foods you eat impact neurological health in many ways—including effects on insulin resistance, detoxification, and systemic inflammation—and provide critical The trick is to find an eating style that optimizes your brainpower and is sustainable. Based on all this a preferred diet that can help with brain power, memory and cognition has been prescribed by a neurologist Dr Dale E Bredesen, MD the highlights of which is presented by the author in the article below. Team RetyrSmart

Eat your way to better brain power and memory

Scientists are working hard to try to solve this puzzle and discover how we can use nutrition to enhance our cognition. For instance, a 2015 study published in Alzheimer’s & Dementia found that the MIND diet can turn back the time on your cognitive age by 7 ½ years. Short for Mediterranean-DASH Intervention for Neurodegenerative Delay, the MIND diet combines the best of the Mediterranean and DASH diets, locking in the parts of each associated with dementia protection. Good fats, such as olive oil, and vegetables (which include high folate and crucifers for detoxification) are brain-healthy components of the Mediterranean diet. Meanwhile, vegetables and wild-caught fish that are low in mercury are both brain-healthy components of the DASH diet.

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It’s worth noting that in the study, those with the highest MIND diet scores ate cheese and fried or fast food less than once a week, red meat less than four times a week, and desserts, pastries, or sweets less than five times a week. They also used less than a tablespoon of butter or margarine a day, and made olive oil their main source of fat. Translation: It’s not enough to eat the brain-friendly foods; to help lower your AD risk, it’s necessary to limit these less-healthy groups as well.

For people who really want to take things to the next level, Dr. Bredesen recommends following a diet that supports ketosis, which studies show can boost cognition. His very low-carbohydrate KetoFlex 12/3 diet is primarily plant-based and requires you to eat all your food within a 12-hour window every day and stop eating three hours before you go to bed. If that sounds like too much of a stretch for you, do whatever you can to limit your intake of processed foods, red meat, and added sugar while prioritizing brain-healthy foods. Pair the all-stars below with one veggie serving of your choice every day, and you’re on your way to better brainpower.

Berries

Weekly servings to aim for: 2

One serving equals: 1 ⁄2 cup

Research shows that berries help improve signalling in the brain, most likely due to their antioxidant and anti-inflammatory properties.

Green leafy vegetables

Weekly servings to aim for: 6

One serving equals: 1 cup cooked, 2 cups raw

Foods high in folate (such as leafy greens) reduce homocysteine, thus reducing risk for Alzheimer’s. Meanwhile, cruciferous vegetables such as broccoli and Brussels sprouts support detoxification.

Beans

Weekly servings to aim for: at least 3

One serving equals: 1 ⁄2 cup cooked

Beans are packed with fibre; which research has linked to enhanced cognition.

Whole grains

Daily servings to aim for: at least 3

One serving equals: 1 ⁄2 cup cooked whole grain, 100% whole grain pasta, or 100% whole grain hot cereal; 1 slice 100% whole grain bread; 1 cup 100% whole grain ready-to-eat cereal

Avoid simple carbohydrates (like white rice or pasta). They are associated with metabolic syndrome, which in turn increases risk for Alzheimer’s disease.

Poultry

Weekly servings to aim for: 2 or more

One serving equals: 3 ounces

If you eat meat, poultry is a much healthier option than red meat. It’s leaner and has less saturated fat.

Fish

Weekly servings to aim for: 1

One serving equals: 3 to 4 ounces

Salmon is an especially smart choice as it’s rich in omega-3 fatty acids, which research shows may lower your risk of Alzheimer’s disease.

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