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Brain Health – Foods and Brain Healthy Habits

By Jeffrey Sterling, MD October 17, 2019

Introduction

This post is part of a series on brain health and discusses foods and brain healthy habits.

brainfood

I only get asked about this everyday, so let’s review keeping your brain healthy.

Unfortunately too often some of you only ask at the point when early dementia or Alzheimer’s disease has begun to develop, but this is another example of an ounce of prevention being worth a pound of cure. Also, these requests often seem to be related to some internet promise of health based on some fad or miracle cure. Remember the Straight, No Chaser dictum: your health won’t be found in a bottle.

Improve the Blood Flow to Your Brain

In a previous post about how your brain works, we pointed out that your brain consumes a tremendous proportion of the body’s oxygen supply. So to begin the conversation, just remember that a diet promoting good blood flow throughout the body promotes good blood flow to the brain. I wish I could convince you that a baseline level of brain health is just this simple: consume a diet low in fat and cholesterol. If you’re not clogging the arteries in the rest of your body, you won’t be clogging arteries in your brain. The same things you’re doing to avoid diabetes and hypertension will help you here.

Basic Brain Health Principles

As such, let’s provide an overview to five basic principles to keep your brain healthy. If you adhere to these brain healthy habits, you can save the money you’re spending on ginkgo biloba.

brain health protect

Reduce your fat and cholesterol intake

It’s as simple as already discussed. High intake of these foods promotes a higher risk of Alzheimer’s disease later in life. Try these specific tips.

  • Use olive oil instead of other saturated fats.
  • Bake or grill your food instead of frying it.

brain health foods

Eat foods shown to protect and promote brain health

I want to make this simple. If you’re eating dark-skinned fruits and/or vegetables, you’re being good to your brain. These foods tend to have the highest levels of antioxidants fighting off damage to your brain cells. Here are some specific examples of brain healthy foods. Try working them into your diet.

  • Fruits – blackberries, blueberries, cherries, oranges, plums, prunes, raisins, raspberries, red grapes and strawberries
  • Vegetables – alfalfa and Brussels sprouts, beets, broccoli, corn, eggplant, kale, onion, red bell pepper and spinach
  • Nuts – almonds, pecans and walnuts are a good source of vitamin E, another powerful antioxidant
  • Fish – halibut, mackerel, salmon, trout and tuna (all contain omega-3 fatty acids, which are brain healthy)

Vitamins

The best way to obtain brain-healthy vitamins is through a brain-healthy diet. Foods strong in vitamins E, C, B12 and folate appear to be important in lowering your risk of developing Alzheimer’s. It should come as no surprise that the foods listed above meet that criteria. You may not know that obtaining vitamins through your food appears to deliver what you need better than taking pills.

brain health activities

Exercise

If you’re keeping your heart strong and pumping blood efficiently throughout your body, your brain is getting its needed supply of oxygen and nutrients. Check this Straight, No Chaser on basic exercise tips.

Be social, Be a lifelong learner

Follow us!

Ask your SMA expert consultant any questions you may have on this topic. Also, take the #72HoursChallenge, and join the community. Additionally, as a thank you, we’re offering you a complimentary 30-day membership at www.72hourslife.com. Just use the code #NoChaser, and yes, it’s ok if you share!

Order your copy of Dr. Sterling’s books There are 72 Hours in a Day: Using Efficiency to Better Enjoy Every Part of Your Life and The 72 Hours in a Day Workbook: The Journey to The 72 Hours Life in 72 Days at Amazon or at www.jeffreysterlingbooks.com. Another free benefit to our readers is introductory pricing with multiple orders and bundles!

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