The term food for thought may lead to the perception that a topic will be raised for us to think about. Id like to carry the on to the more literal meaning our diet and the aging brain.
Ive probably mentioned it before, but what we do and what we eat really does have an effect on how our brains age. A research project, done by John Hopkins University School of Medicine and Harvard Medical School, studied 1200 people between 70 and 80 years of age who were performing in the top third of their age group. After ten years of study, those who preserved their mental functioning were found to be more physically active, more mentally active, and continued to maintain a sense of control over their lives. They felt they were still contributing to their family or their society and generally felt good about themselves.
So how does what you eat help your brain and your memory? Weve heard about the power of antioxidants, but how do they really affect our brain power?
Antioxidants slow oxidation by protecting against free radicals which are highly active molecules that damage cells. Antioxidants act as anti-inflammatory agents, making the brain less vulnerable to amyloid plaque an abnormal cluster of dead or dying nerve cells which can interrupt some of our brain signals. Antioxidants improve the communication between neurons in the brain, and they help to regenerate tissue. All of these processes contribute to better memory in old age.
Dark or brightly-colored fruits and vegetables contain higher levels of antioxidants. Even some lighter-colored vegetables, such as onions and avocados have been found to contain high levels of antioxidants.
Those who would rather obtain their antioxidants through a supplement may want to know that antioxidants from food is more effective and safer than taking a supplement. The 2005 Dietary Guidelines for Americans emphasize that supplements may be useful when they fill a specific identified nutrient gap. However, the guidelines also point out that nutrient supplements are not a substitute for a healthful diet.
Other important diet considerations include avoiding saturated fats and trans fats. When it comes to fat in the diet, whats good for the heart is good for the brain. Reducing levels of these particular fats helps to protect arteries and the blood flow to the brain. Omega-3 fatty acid found in cold-water fish, such as salmon, trout, mackerel and light tuna is a type of fat that is good for the brain.
B vitamins, such as niacin and folic acid, are important to brain function and may help to keep the mind sharp. Lean meats, fish, legumes, nuts and seeds, grains and green leafy vegetables appear to help control inflammation and may play a role in the development of new brain cells. The stomachs of older people may no longer produce the substance that promotes the absorption of vitamin B12. Talk with your doctor about supplementing with vitamins B12 and thiamin.
Even if we eat correctly as we age, its important to keep physically and mentally active. Physical activity keeps our arteries fit and promotes healthy blood flow to our brain. Exercise also helps regulate blood sugar, which plays a role in brain health.
Purposely challenging our brain with puzzles and learning new things, can help with concentration and continually uses our many brain cells. The use it or lose it concept holds true to aging brain cells.
For more information on aging and the brain, contact the Southwind Extension District office in Yates Center at 620-625-8620 or [email protected].
