The Diet That Keeps Your Mind Young

To start, here are some interesting brain facts for you:

• Dreaming is believed to help process emotions, consolidate memories, and relieve stress. On average, people spend about 6 years of their lives dreaming.

• The human brain contains roughly 86 billion neurons, which communicate through trillions of connections known as synapses. In the early years of life, the brain forms a million new connections every second.

• The brain begins to shrink in volume in your 30s and 40s and this process speeds up as you age. In fact, research shows that by the time you hit 60, you might have lost over 20% of your brain volume!

Yeah, the brain is a fascinating organ to say the least.

Despite comprising only about 2% of your body weight, the brain controls every other part of your body in a complex and very sophisticated way.

One of the roles of the brain is to control higher cognitive functions such as:

• How you’re able to pay attention and focus

• Your ability to form, store and retrieve memories

• Being able to plan and make decisions

• Ability to learn, understand and speak a language

There’s no doubt that the brain is very important in our ability to function. Therefore, maintaining brain health as we age is crucial to our overall health and well-being.

It’s no secret that our bodies change as we age — fine lines and wrinkles start to appear, hair turns gray, we start to experience random aches and pains etc.

And just as the body changes, the brain also undergoes numerous changes:

1. Cognitive changes e.g. taking longer to learn new things, trouble remembering stored information, reduced ability to concentrate and focus for prolonged periods.

2. Structural changes e.g. brain volume begins to shrink, decrease in the number of connections between neurons, new neurons are formed at a slower rate.

3. Chemical changes e.g. less production of chemicals that act as messengers between nerve cells (neurons) such as dopamine and serotonin.

Unlike the physical changes, these changes are subtle for majority of people. They also occur at different rates in different people.

Although the aging process is inevitable, there are a few things that are in our control that we can do to delay and minimize the negative consequences of these changes.

One of the ways that we can do that is through our diet. The right foods can play a significant role in keeping your brain healthy, your mind sharp and your memory intact.

The Brain Diet

The brain requires very specific nutrients that directly affect its structure and function.

Consuming foods containing these nutrients supports healthy brain function in the short and long-term, and have been shown to significantly slow down the rate of cognitive decline.

They include:

1. Glucose

The brain uses up a lot of energy. Glucose, obtained from carbohydrates, is its preferred source of fuel and energy.

It’s not the only source, though. The brain can use other sources of fuel like fat in form of ketones (in people on a low-carbohydrate diet, for example).

A low concentration of glucose in the body leads to symptoms such as dizziness, confusion, agitation and even a loss of consciousness.

2. Omega-3

Majority of the brain is made up of structural fat (not the storage fat that’s found in other parts of the body).

Dietary fats, preferably omega-3 fatty acids, provide the building blocks that form the structure of the brain nerve cells.

Eating foods rich in omega-3 therefore supports the formation of healthy brain cells.

Sources: Fatty fish & other seafood (Main source), Chia seeds, Flaxseed, Walnuts, Soybeans.

3. Choline

Used to synthesize a key chemical in the body known as acetylcholine that works as a messenger to pass information between nerve cells in the brain and other parts of the body.

A low amount of acetylcholine produced in the brain results in symptoms like confusion and a reduced ability to concentrate and focus.

Sources: Eggs (Main source), Potatoes, Nuts, Organ meats, Cauliflower, Broccoli.

4. Anthocyanins

Although the brain is only about 2% of body weight, it uses roughly 20% of your body’s energy.

To generate this energy, a lot of metabolic reactions take place in the brain. This leads to a high production of harmful by-products known as reactive oxygen species that can lead to cell & DNA damage, and premature aging.

To prevent this from happening, it’s essential to intake antioxidants that neutralize the harmful by-products. Anthocyanins are compounds found in plants that have a powerful antioxidant activity.

There’s some evidence that shows that anthocyanins can help prevent brain damage and cognitive decline due to their antioxidant property.

Sources: Dark berries (blackberries, blueberries, raspberries), grapes, eggplant, red cabbage.

5. Water

Though technically not a nutrient, water is crucial for the function of the brain.

The brain is roughly 75% water which helps maintain its structure and acts as a shock absorber.

Even as little as 2% loss of water from the brain can have a negative effect on cognitive functions and lead to symptoms like fatigue, dizziness and confusion.

The brain, just like the body, requires adequate hydration.

Foods That Are Harmful For Brain Health

There are certain foods that have been shown to not be so friendly to the brain as they can lead to inflammation and increase the risk of cognitive decline:

• Saturated (Trans) Fats: Found in processed and fried foods.

• Highly Sugary Foods

• Highly Processed Foods: Often high in unhealthy fats, sugars, and salt.

Eat Your Way to a Healthier Brain

Having an understanding of the key nutrients the brain needs to function optimally, here are a few practical tips you can use to incorporate these nutrients in your diet:

1. Aim for at least two servings of fatty fish per week. If fish isn’t your favorite, consider using high-quality Omega-3 or fish oil supplements.

2. Incorporate a variety of colorful fruits and vegetables into your daily meals e.g. make a veggie salad and add some avocado slices.

3. Snack on a small handful of unprocessed nuts every now and then.

4. Add a handful of spinach to your mixed berry smoothie or scramble some eggs with kale to have as breakfast.

5. Choose whole-grain wheat, bread, oats, rice etc. over refined ones. These provide a steady supply of glucose, the brain's primary energy source. Stable blood sugar levels are important for maintaining concentration and preventing mood swings and cravings.

6. Stay hydrated. A good tip to know how much water you should drink is to observe your urine color — you want it to be light yellow.

Even if you’re nowhere near retiring, or even wanting to think about your later years, it’s never too early to start setting yourself up for healthy cognitive function in the decades to come.

To keep your brain healthy as you age, make sure your diet includes these essential nutrients.

To start, pick just one of these tips and start doing it today. Your brain will thank you.

Thanks for reading! I hope you found something valuable :)

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