Page 6 - Mid Valley Times 12-3-20 E-edition

What you eat can make a di erence in how you age both physi- cally and mentally. Some people are aware of the relationship be- tween the food they eat and their brain’s health. I recently watched a we- binar on “Brain Healthy
Now What?
Diet.” It made me think about what foods we are serving our residents at Sierra View Homes Retirement Commu- nity. Are we presenting our residents with brain healthy foods on a regu- lar basis or not? We have increased plant based
Thursday, December 3, 2020 | A6 | Mid Valley TiMes
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Eat Well, Get Smart
By Ro Linscheid
foods and sh, but is it enough?
Research is showing that eating certain foods can slow brain aging and lessen the possibility of developing Alzheimer’s disease. We have heard of the Mediterranean, Keto and the DASH diets to name a few. Research is now show- ing another diet for the mind is gaining a strong backing.
What is a diet that is unique and helps with brain health? First, it emphasizes plant-based foods. Green leafy veg- gies like kale, collards, spinach and lettuce are full of nutrients like fo- late, vitamin E, carot- enoids and avonoids. Broccoli is a great source of vitamin K. It is be- lieved that vitamin K plays a role in areas of fat that is in the brain cells helping to improve memory. Studies show eating one serving a day of green vegetables real- ly helps to slow the ag- ing brain.
Another food group that provide brain health is berries. Researchers believe the high levels of avonoids in ber- ries is what makes them
unique. e recommen- dation is to treat yourself to at least two servings of berries a week. Blue- berries and strawberries have the greatest impact according to a Mayo Clinic study.
Nuts are another brain healthy food. ey have fat-soluble vitamin E, which has brain-pro- tective qualities. Nuts should be eaten dry- roasted or raw. Salted nuts increase your sodi- um intake, so eat these sparingly. e walnut, researchers feel, is the best nut to eat, howev- er they say all tree nuts have properties that pro- vide anti-in ammatory and antioxidants and more.
You may be ask- ing what about meat? e brain healthy diet downplays the impor- tance of meat. What to eat in its place? Beans, lentils, legumes and soy- beans have protein and ber and B vitamins. Researchers are really seeing a di erence in memory when meat, es- pecially red meat, is re- duced to fewer than four times a week and is re- placed with plant foods.
Fatty sh such a salm-
on has been linked to brain health for a long time. It is a known source of omega-3 fatty acids. Unsaturated fats that have been linked to lower blood levels of beta-amyloid, a protein that forms damaging clumps in the brain of people who have Al- zheimer’s disease. If you are not a sh lover it is ok because researchers couldn’t nd proof that having sh more than one a week added ben- e ts for brain health.
Some good news for co ee drinkers is that researchers found the people who have higher ca eine consumption from co ee or tea scored better on tests of mental function. Be careful, too much sugar and cream could take out all the bene ts.
Having a little bit of al- cohol has shown to have some bene ts. Alcohol seems to help blood ow making it less sticky and less prone to potentially clot. Having a glass of wine with dinner is ok with some brain healthy diets.
Whole grains like whole grain bread, oat- meal and brown rice help
maintain and improve cardiovascular health. Good heart health helps you maintain good brain health.
If you really want something sweet, reach for a bar of dark choco- late. Dark chocolate has avanols. Flavanols di- late blood vessels around the body, including the brain, allowing blood rich in oxygen and nu- trients to ow around the body.
Brain health is ex- tremely important as you age. You can do a lot to protect your brain, its functioning, and your memory for years to come. Watch your diet and see if you are eat- ing brain healthy foods. If not, begin adding them into your diet. If you live in a retirement community demand to have more healthy food choices. I encourage you to talk with your doctor and plan to increase your healthy habits along with the brain-boosting foods to give you the best outcome possible.
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