When it comes to health, brain health, and cognitive function rank No. 2, only being edged out by heart health, according to a recent AARP Brain Health Research survey.
A 2015 study in The Lancet, a UK-based medical journal, noted a reduced risk of cognitive decline and dementia in older adults when they combined strength training, aerobic exercise, brain games and efforts to control their weight and blood pressure with a healthy diet.
“We always tend to think more about our heart, but our brain also needs vital nutrients,” says Laura Buxenbaum, a licensed and registered dietitian and assistant director of Nutrition Affairs for the Southeast Dairy Association. “Think about keeping your brain active and consuming more foods with antioxidants, vitamins, and minerals that can keep our brains functioning well.”
A Mediterranean diet, known for its heart-healthy benefits due to its emphasis on fresh fruits and vegetables, fish, nuts, and whole grains, may also lessen the effects of age-related brain atrophy and the risk for Alzheimer’s disease and cognitive decline.
Even if you don’t want to embark on a complete change of your diet, incorporating more fruit, vegetables, low-fat dairy, fish and whole grains can make a difference.
“The big thing to remember is you don’t have to switch everything all at once,” Buxenbaum says. “Start with a small goal, such as eating salmon twice a week. Make small, gradual changes by adding more fruits to your diet. Add a handful of blueberries to your oatmeal and slowly change your habits over time to move toward a healthier diet.”
- Buxenbaum’s top seven foods to feed your brain include:
- Dairy: Two-percent or less low-fat milk, yogurt and cheese
- Berries: Blueberries, strawberries, raspberries, blackberries, etc. 4
- Olive oil: Replace butter and other oils5
- Fish: Salmon, mackerel, herring, tuna, and trout6
- Cruciferous Vegetables: Vibrant-colored and dark green, leafy greens like spinach, red and green cabbage, cauliflower, broccoli, Brussels sprouts and kale
- Nuts: Almonds, flaxseed, and walnuts
“The bottom line,” Buxenbaum adds, “is by incorporating brain-healthy foods, we can reduce our risk of cognitive decline and memory loss.”