Keeping the Brain Healthy
We all want to age with a healthy brain and sharp memory, and while we’re pretty sure we know how to reach that objective, it’s nice to be reminded from time to time.
Experts agree that the road to follow to reap benefits includes keeping mentally active, meditating, avoiding stress, being positive and being social. But research also shows that good nutrition and exercise can outweigh less-than-perfect genetics when it comes to avoiding cognitive impairment as we age.
The latest research shows that keeping the brain healthy starts with a proper weight. We should aim to have a BMI between 18.5 and 25. Those with a BMI over 25 are overweight. BMI charts are available on line so you can easily see where you stand.
Proper nutrition has been shown to have a positive effect on the brain. Here are some suggestions.
< - Avoid saturated fat and aim for 25% of your total calories from good fat such as olive oil, avocados, some nuts and fatty fish.
< - Omega-3 fatty acids, such as in cold water fish, are essential for memory function and brain health.
< - Complex carbohydrates such as fruits, vegetables and whole grains, should be about 40% of daily food intake.
< - Avoiding high glycemic carbs such as sugars, processed cereals and salty snacks should be a priority.
< - Eat whole foods (those with one ingredient), but if you eat convenience foods from time to time, choose items with the least ingredients.
< - Get to know which foods are antioxydants (such as berries, onions, beans, to name but a few) because they have been proven great for mental function.
< - Everyone should stay away from processed foods.
Brain health should be a priority for boomers especially since age-related memory impairment and Alzheimer’s Disease are increasing at an alarming rate. Now 1 in 8 seniors are affected while the disease’s early onset, i.e. before the age of 65, is appearing more frequently.
