Recently,
I’ve been tempted to subscribe to a Web-based program that purports to improve
your memory and mental acuity with daily “brain- games.” This got me
brainstorming (pun intended) about ways I could incorporate sound advice about
brain nutrition into my practice.
It
just so happens that a few weeks ago an international conference devoted to
nutrition and brain health was held in Washington, D.C. This consortium of
brain researchers urged the healthcare attendees to adhere to the following
seven guidelines for brain health in order to decrease their own (and their
patients’) risk of Alzheimer’s and to promote the brain’s well-being.
1. Avoid saturated fats and hydrogenated oils
Saturated
fat is found primarily in dairy products and meats, and hydrogenated oil is
often listed on the package’s Nutrition Facts as trans fat. Please be aware
that foods with less than 0.5 grams of trans fat per serving size can actually
be labeled as free of trans fat. Overdo it with food items that use this
deceptive labeling rule and you’re getting a toxic load of this “Frankenfat.” So remember that hydrogenated oil—which is commonly found in bar margarines, cake and biscuit mixes, vegetables shortenings, and fried fast foods—is a tell-tale ingredient that points to the presence of trans fats. Studies in New York, Finland, and Chicago have found that people who consume the largest amounts of these fats are 2 to 3 times more likely to develop Alzheimer’s than their low-fat counterparts.
2. Focus on vegetables, legumes (beans, peas,
and lentils), fruits, and whole grains
These
fiber-, vitamin-, and mineral-rich foods are the foundation of the so-called
Mediterranean diet, which has been associated with lowering the risk of
problems with learning and memory. They should be the primary staples of your
everyday diet.
3. Eat a generous ounce of nuts or seeds every
day
Here’s
a way to eyeball this amount: An ounce is about two heaping tablespoons of
something, or a very small handful. This quantity of nuts and seeds is enough
to provide you with a healthy amount of vitamin E, a nutrient shown by
population to lower rates of Alzheimer’s. Other healthful sources of vitamin E:
papayas, avocados, tomatoes, spinach, and fortified cereals.
4. Identify a reliable source of vitamin B12
(cobalamin)
Possible
sources of B12—a nutrient not found in many foods—include fortified foods,
nutritional yeast, or a supplement that provides at least the recommended daily
allowance for B12, which for adults is 2.4 micrograms (mcg) per day. Cobalamin
joins forces with 2 other B vitamins, folate (sometimes called B9) and
pyridoxine (B6), to reduce blood levels of homocysteine, high levels of which
have been linked to a decline in mental acuity.
5. When shopping for a multiple vitamin,
choose one without iron or copper
You
should take an iron supplement only when your physician tells you to. Studies
have linked excessive dietary levels of copper and iron to cognitive problems.
6. Beware of ingesting high amounts of aluminum
This
mineral may be in baking powder and antacids. Some researchers have linked
diets high in aluminum with neurotoxic affects and an increased risk of
Alzheimer’s, although these findings remain controversial.
7. Get moving!
In
your exercise regimen each week, include at least three sessions of aerobic
exercise such as brisk walking. Work up to where you can make each of these
bouts last for 40 minutes.By Rosanna Gibbons, MS, RD, LDN
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