Brain Fitness for Life

It is well documented that a diet rich in antioxidants, leafy greens, nuts and fish benefits the body in a whole host of different ways. Fresh produce, fish – especially the kind rich in omega-3s like mackerel and salmon – and nuts provide lean protein, healthy fats and plenty of fiber, vitamins and minerals to keep the body fit and healthy. It’s not surprising, therefore, that medical researchers are now saying that the positive effects of the so-called “Mediterranean Diet” extend to the human brain too.

A recent study published in the () looked at the eating habits of 2100 New York residents aged 65 and over. The researchers found that cutting the amount of red meat, organ meat and high-fat dairy products you eat, and instead consuming plenty of fish, poultry, fruit, green vegetables, salad, olive-oil based salad dressing and nuts might lower the risk of developing Alzheimer’s disease in later life.

Of the 2100 people studied over a four-year period, 253 developed Alzheimer’s, which is a 38% lower rate than the general population. According to the study’s authors, the diet works in two different ways to help the aging brain. Since its rich in the kind of foods that promote a healthy heart and cardiovascular system, it likely also protects the brain from strokes. Strokes can make the human brain more prone to Alzheimer’s and other forms of senile dementia. In addition, it is thought that the nutrients found in such a lean, healthy diet – antioxidants, folate, vitamin E, vitamin B-12 and omega-3 and omega-6 fatty acids – have a direct protective effect on the human brain.

The reason why eating heart-healthy foods has such a positive impact on the brain is thought to be the effect diet has on our blood vessels (even though there are significant size differences between the blood vessels in the brain and the body), what’s good for the veins and arteries in the body is also good for the blood vessels in the brain. Related to this is the fact that all the conditions that raise the risk for heart disease – obesity, high cholesterol, high blood pressure, and diabetes – are also risk factors for Alzheimer’s and dementia.

Although the study does not provide any exacting dietary guidelines to best stave off the effects of aging, it does purport that a diet rich in omega-3s, omega-6s, vitamin E and folate (but low in vitamin B-12 and saturated fats) is optimum.

Folate is beneficial as it decreases the circulating levels of the blood amino acid homocysteine, which is also thought to be linked to Alzheimer’s. Vitamin E is a potent antioxidant that protects our cells from degradation. Saturated fats, on the other hand, promote the formation of blood clots which can increase our risk for dementia.

Other than changing your diet and getting the right vitamins, minerals and fatty acids, the only demonstrated ways to prevent or delay the onset of Alzheimer’s or dementia are to get regular exercise, stay socially active and  keep the brain stimulated through engaging brain training and other cognitive exercises.