Smart Foods Can Lead to a Healthier Brain

blueberries

There’s no denying that as we age chronologically, our bodies and brain age right along with us. By listening to all the buzz about certain foods and dietary supplements, you may hear that they can do everything from sharpen focus and concentration, to enhance memory, attention span and brain function.

But what are the facts? The good news is you can increase your chances of maintaining a healthy brain –  if you add “smart” foods and beverages to your diet.

Caffeine can make you more alert
There’s no magic bullet to boost IQ or make you smarter, but certain substances, like caffeine, can energize and help you focus and concentrate. Found in coffee, chocolate, energy drinks, and some medications, caffeine gives you that unmistakable wake-up buzz – though the effects are short term. But don’t overdo it on caffeine, or you may get jittery and uncomfortable.

Sugar can enhance alertness
Sugar is your brain’s preferred fuel source – not table sugar, but glucose, which your body metabolizes from the sugars and carbohydrates you eat, like fruit. That’s why a glass of something sweet to drink can offer a short-term boost to memory, thinking processes, and mental ability. Consume too much, however, and memory can be impaired –  along with the rest of you. Go easy on the sugar so it can enhance memory, without packing on pounds.

Protein can increase brain function
A protein source associated with a great brain boost is fish – rich in omega 3 fatty acids, which are essential for brain function and development. These healthy fats have amazing brain power: higher dietary omega 3 fatty acids are linked to lower dementia and stroke risks, slower mental decline and may play a vital role in enhancing memory, especially as we get older. For brain and heart health, it’s recommended you eat two servings of fish weekly.

A daily dose of nuts or chocolate can slow aging
Nuts and seeds are good sources of the antioxidant vitamin E, which is associated with a slower cognitive decline as you age. Dark chocolate also has powerful antioxidant properties, and contains natural stimulants like caffeine, which can enhance focus and concentration. Enjoy up to an ounce a day of nuts and dark chocolate to get all the benefits you need without excess calories, fat or sugar.

Avocados and whole grains are good for your heart
Eating whole grains, like popcorn and whole wheat, and fruits, such as avocados, can reduce the risk of cardiovascular disease and enhance blood flow to the brain. Whole grains also contribute dietary fiber and vitamin E, while avocados have a healthy monounsaturated fat that contributes to healthy blood flow.

Blueberries are super nutritious
Research in animals shows that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Studies, though not complete in humans, show that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.

Benefits of a Healthy Diet

It may sound trite, but it’s true: If your diet lacks essential nutrients, it can decrease your ability to concentrate. Eating too much or too little can also interfere with your ability to focus. A heavy meal may make you feel lethargic, while too few calories can result in distracting hunger pangs. Strive for a well-balanced diet chock full of a wide variety of healthy, wholesome foods.

A Note on Vitamins, Minerals, Supplements…

Store shelves groan with supplements claiming to boost health. Although many reports on the brain-boosting power of supplements like vitamins B, C, E, beta-carotene, and magnesium are promising, they’re inconclusive. Researchers are cautiously optimistic about ginseng, gingko, or vitamin, mineral, and herb combinations and their impact on the brain. A daily multivitamin is okay, but always check with your doctor before taking supplements.

Get Ready for a Big Day

Want to power up your ability to concentrate? Start with a meal of 100 percent fruit juice, a whole-grain bagel with salmon, and a cup of coffee. In addition to eating a well-balanced meal, experts also advise: Get a good night's sleep, exercise to help sharpen thinking, and meditate to clear thinking and relax.

 

Source: WebMD

 

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Copyright ©2009 Trustmark Life Insurance Company. Information in this newsletter may not be reproduced in whole or in part without permission from Trustmark Life Insurance Company. The articles contained within this newsletter are not a promise of coverage and are not meant to replace professional medical advice or service. Personal health issues should be discussed with your physician. Refer to your Certificate of Insurance or Policy for complete benefit information.
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