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by Michelle Sutton-Kerchner
Keep your mind fit with the right foods and a healthy waistline. Here’s how …
As we approach the heart of winter, concentration, motivation, and energy often get buried under heavy blankets. The same ones you adjust as you roll over and lethargically skip your workout. A few changes in your kitchen pantry can help create a brain-happy diet. And when your brain is happy, your body usually follows.
Food Fit for a Busy Brain
Certain foods are scientifically proven to fuel brain health. Typically, the brain requires 20 percent of the body’s calories. (It’s a busy organ!) Brain-friendly foods help maintain concentration and energy in the short-term. They also support the brain with powerful nutrients for long-term health. The right diet can be the difference between acing a presentation and hitting that cardio class, or dragging through a nonproductive day.
What to Eat
Preserve brain power through a diet filled with fruit, vegetables, whole grains, fish, and leafy greens. Choose these on a daily basis:
Foods rich in omega-3 fatty acids. These fats help increase circulation in the brain. They also are linked to improved cognitive functioning. Good sources: oily fish (salmon, tuna, mackerel), nuts, and seeds.
Avocados. This monounsaturated fatty fruit improves blood flow, which nourishes the brain. It also helps lower blood pressure, another brain benefit. High blood pressure is linked to decreased cognitive abilities.
Berries. The antioxidants found in berries reduce inflammation and oxidative stress. The brain benefits by improved communication among its cells, better memory retention, improved learning capability, and reduced age-related cognitive decline. Blueberries are especially noted. Aim for one cup daily!
Whole grains. These reduce the risk of cardiovascular disease, promoting good blood circulation to all organs—brain included–to help them thrive. Whole grains are a good source of vitamin E, an antioxidant that protects cells from damage. For the brain, this helps reduce the risk of Alzheimer’s disease and cognitive decline. Good sources: oatmeal, whole grain pasta/bread, brown rice, and barley.
Freshly brewed tea and coffee. Caffeine, often shunned from healthy diets, can boost brain power. By blocking a sleep-causing substance, caffeine in moderation can improve the ability to concentrate and process information. Coffee is thought to support brain health as a person ages, reducing the likelihood of cognitive impairment. Enjoy a hot cup of tea or coffee with an ounce of dark chocolate and you’ve got a superfood twofer. Happy brain!
Lose This, Not That
New studies have connected belly fat and brain shrinkage. And brain shrinkage is related to memory loss and increased risk of dementia.
One study showed individuals with a higher body mass index (BMI) and waist-to-hip ratio (central obesity or “belly fat”) had the lowest brain volume overall. Those with a high BMI, but healthy waist-to-hip ratio, had slightly lower brain volumes than those who had a healthy BMI.
Further studies are needed to confirm if obesity causes a reduction of brain volume, or if this abnormality in brain structure leads to obesity. Regardless, there are many other health reasons to lose belly fat. Consider brain health further motivation to sculpt that six-pack.
Additionally, lack of exercise, which often results in excess weight, also can lead to dementia later in life. A sedentary lifestyle increases the risk for diabetes, high blood pressure, and heart disease. These illnesses are linked to Alzheimer’s. Studies connect improved cognitive skills with a well-exercised body. Your workout increases blood circulation to brain cells, which is considered responsible for this surge in smarts.
In addition to preserving cognitive function, exercise also helps prevent depression, anxiety, and everyday stress. The side effects include increased self-esteem, which facilitates further progress. In only 25 minutes, exercise can reduce stress, increase stamina, and nourish your body and mind.
Satiate Your Smarts
Enjoy plenty of “brain food” and exercise to ensure your thinking cap fits well into old age. It may be one of the few things you still can wear from your younger years.
Sources
“Central Obesity Linked to Brain Shrinkage,” by Lauren Sharkey at medicalnewstoday.com.
“Eat Smart for a Healthier Brain,” by Carol Sorgen at webmd.com.
“Mental Health Providers Should Prescribe Exercise More Often for Depression, Anxiety, Research Suggests,” at sciencedaily.com.
“12 Foods to Boost Brain Function,” by Lana Burgess at medicalnewstoday.com.
