We encourage people to consume a “plant-slant” diet that includes many fresh vegetables, whole grains, and fruits, in combination with high quality protein and fat sources. There is no room for junk food and most commercial fast food in a healthy, longevity-focused lifestyle. Let’s face it. We are all aging. What many may not realize is how poor nutrition is not only bad for our waistlines, but puts undue stress on our brains, and allows the process of cognitive decline to begin.
We have said it before, “dump the junk.” Embrace the longevity lifestyle. We are all exposed to oxidative stress from a myriad of sources over which we have no control – cell phone towers, computers, etc. Thus, we should do our best to reduce oxidative stress by eating “clean.”
The Mediterranean type diet is a good example of a brain-stimulating diet. Foods rich in omega-3 fatty acids such as those found in fish, as we learned from our previous article, are neuroprotective. In addition, vegetables, fruits, and whole grains also have positive impacts on cognition. However, fried food, highly processed foods, excessive amounts of meat, and sugar do not.
Here are some great sources of “brain food” to include in your daily eating plan:
Cold-water fish provides the best source of omega-3 fatty acids. Try to include at least 4 servings per week! Top sources include fresh non-farm raised salmon, mackerel, anchovies, sardines, and herring. Other fish including white fishes found in our waterways are also excellent choices. If you just can’t eat fish, consider taking a fish oil supplement.
DHA and EPA (fatty acids) are crucial for supporting the brain’s “cleaning crew.” In our prior articles we discuss the brain toilet that requires constant flushing. Sometimes this does not happen due to issues with the cervical spine. But it can also happen with poor food consumption.
Plant-slant lifestyle not only provides highly beneficial dietary fiber, but also antioxidants, vitamins, minerals, flavonoids, and other nutrients needed to support optimal brain function. Some superfoods to include every week include berries, nuts, broccoli, leafy green veggies, avocados, legumes, olive oil, and coconut oil. Add green tea, water, and organic coffee (in moderation.) A little dark chocolate for dessert gives you a little sweet taste but limits the sugar.
Bottom line here is that in order to maintain our brains, we need to feed it proper fuel. And while you are at it, keep moving by adding in daily exercise, and shut off your devices and read a book – which also help strengthen the brain!