AAlzheimer’s disease and declining intellectual capacity threaten independence and self-reliance.
Feelings of depression and despair can lead to self-destructive behaviors that significantly reduce quality of life. This is not a healthy prognosis, but it doesn’t have to be yours.
Take good care of your brain just as you take good care of your body. By the way, what’s good for your body is also good for your brain.
There are of course psychological and physiological aspects that contribute to brain health. On the one hand, a sense of purpose focused on helping others can grow our brains in anticipation of an opportunity to make a difference. On the other hand, keeping your brain healthy requires healthy food choices. Diet isn’t just linked to heart disease, obesity, cancer, and diabetes; it also has significant effects on brain health.
Here are some facts the research shows:
• Those who eat a Mediterranean diet rich in fruits, vegetables, nuts, whole grain fish, and plant-based monounsaturated fats develop up to 30% less depression than those who typically eat a meatier, more dairy-heavy diet. They also have a lower risk of ischemic stroke (stroke caused by a blood clot) and are less likely to develop mild mental impairment and Alzheimer’s disease, especially if they engage in higher levels of physical activity.
• Eating polyunsaturated fats found in nuts, seeds, fish and green leafy vegetables and monounsaturated fats found in olive oil, avocados and nuts reduces the risk of depression over time. A deficiency in polyunsaturated fatty acids has been linked to attention-deficit/hyperactivity disorder in children.
• Fish consumption correlates with a lower risk of psychotic symptoms. It’s also been suggested that fish oil may help prevent psychosis in high-risk individuals. High-fat cold-water fish like salmon, herring, and mackerel are good sources of beneficial omega-3 fatty acids.
• Polyphenols found in berries and other darkly pigmented fruits and vegetables may slow cognitive decline through antioxidant and anti-inflammatory properties. Berries and berry extracts help the body’s cells clear debris like proteins associated with mental decline and memory loss.
• Drinking in moderation is associated with a reduced risk of dementia and Alzheimer’s. However, more than moderate alcohol consumption can lead to unhealthy addictions, impaired memory function, and degenerative brain diseases.
• Consuming one to six cups of coffee a day reduces the risk of stroke. Although it can raise blood pressure, coffee beans contain antioxidant compounds that can reduce the oxidation of low-density lipoprotein (bad) cholesterol. Coffee consumption has also been linked to increased insulin sensitivity and decreased levels of inflammatory markers.
• Chocolate lovers, rejoice. The darker the better. One study found that eating six grams of chocolate daily was associated with a 39% lower combined risk of heart attack and stroke. By the way, a standard Hershey’s bar weighs 43 grams. Excessive consumption can be harmful to your health. Another study suggested that the benefits are not sustainable and emotional “comfort” from eating may actually contribute to depressed mood. Watch your part.
Diets high in saturated fats (from dairy and beef jerky), refined carbohydrates (from sugary processed foods), and high salt levels have been linked to decreased mental health, impaired learning ability, and, in some people, depression.
Contact your primary health care provider for an expert opinion to help you make the best choice for you. The final choice is ultimately yours.
dr Elvie C. Ancheta is a Registered Nurse and Administrator of the William J. “Pete” Knight Veterans Home of the California Department of Veterans Affairs in Lancaster.
