How can you boost your brain power?

There are so many ideas for boosting brain power but what works?  Are there foods you can add that will give your brain a boost?  Consumer Reports has an interesting article, Boost Your Brain Power at Any Age.  The article covers many brain boosters like games but what about food?  Are there foods that give your brain cells a boost?  What really works?

As people age, they are concerned with dementia and Alzheimer’s and just plain forgetfulness.  A study in The Lancet found that there are 12 factors we can control that will reduce dementia risk by 40%.  These factors include staying physically active, avoid smoking, and reducing obesity which also reduces one’s risk of type 2 diabetes.  

What foods promote better brain health?

Focus on leafy greens

Choose those dark, leafy green vegetables like spinach, arugula, Romaine lettuce, kale, broccoli, collard greens, Bok choy, collard greens.  Unlike iceberg lettuce, dark, leafy greens are loaded with vitamins K, E and A (beta carotene), and folate.  Leafy greens also add minerals including magnesium (which many Americans lack), potassium, some calcium and iron.  In addition to fiber, you get lutein and many antioxidants.  NIH notes: “The addition of a daily serving of green leafy vegetables to one’s diet may be a simple way to contribute to brain health”. 

USDA has some ways to add leafy greens to your day:

• Omelet – add some cooked broccoli (great way to use up leftovers) or some spinach.
• Steamed – steam some collard greens, mustard greens, kale or spinach until just slightly soft.
• Wraps – in addition to tuna, chicken or turkey, add some romaine lettuce, spinach, arugula or other dark, green leafy vegetables.
• Salad – always a great way to add some greens to your day.
• Stir-fry – choose a stir-fry with Bok choy or broccoli.  Making a stir-fry?  Add some chopped spinach, broccoli or Bok choy to the chicken or tofu and use a heart healthy oil like olive oil or canola oil.
• Soup – add some greens to a soup you are making.  Great way to add some larger greens like kale, collard greens or mustard greens. 

Enjoy some coffee or tea

Many people think coffee is unhealthy.  But a study in PLOS Medicine of 265,682 people, found 2-3 cups of coffee or 3-5 cups of tea a day actually lowers your risk of dementia and stroke.   Those who drink both coffee and tea lowered their risk of stroke by 32% and dementia by 28%.  The study stated, “In conclusion, we found that drinking coffee and tea separately or in combination were associated with a lower risk of stroke and dementia”.  Although coffee and tea aren’t loaded with vitamins and minerals, they do provide some healthy antioxidants.  So, enjoy that cup of coffee and tea.    

Enjoy some seafood, walnuts, flax or chia seeds

As noted in an earlier blog post, seafood is rich in a healthy fat, omega-3 fats (What are omega 3 fats and why are they good for you?).  Dietitians recommend more seafood in your diet.  The Academy of Nutrition and Dietetics notes the DHA fat in omega-3 fats is especially healthy for your brain.  And where do you get these fats?  From fish.  “Long-term consumption of adequate DHA is linked to improved memory, improved learning ability and reduced rates of cognitive decline.”  Other ways you can add some healthy fats include walnuts, chia seeds, and flax seeds. 

Berries

Adding berries isn’t hard as summer is on its way.  My husband just brought home some strawberries that were quite sweet for store-bought berries.  Blueberries are available year-round but soon those great Michigan blueberries will be available.  Consumer Reports says berries are “powerhouses for both learning and memory”.  “And a 20-year study of women ages 70 and older suggests that eating blueberries at least once a week or strawberries at least twice a week may delay brain aging up to 2.5 years.”  Don’t like fresh berries, then add some to a smoothie. You still get the health benefits of berries.

Exercise

Blood flow to your brain increases when you exercise.  Consumer Reports quotes Zaldy Tan, MD, MPH, the director of the Jona Goldrich Center for Alzheimer’s and Memory Disorders, “Regular aerobic exercise boosts blood flow to your brain and also increases the size of your hippocampus, the part of your brain that’s involved in verbal memory and learning”.  And lift some weights.  At our Y we have weight exercise machines for legs and arms.  So, we aren’t lifting bar bells but using 10 exercise machines gives me a good workout for my legs and upper body.  But you don’t have to exercise in a fancy gym setting.  Consumer Reports says mowing the lawn and doing your laundry and other household chores can boost brain health. 

Who knew that sitting down to breakfast and enjoying some berries would boost your brain health?  Or mowing the lawn, doing your own laundry would help your brain cells?  I love coffee and enjoy boosting my brain cells with a cup of Joe each morning.  How about you?  How can you boost your brain power this week?

Summer Berry Medley   Makes 12 servings

Ingredients

1 cup sparkling wine or white grape juice ½ cup sugar 1 Tablespoon lemon juice 1 ½ teaspoons grated lemon zest ½ teaspoon vanilla extract 1/8 teaspoon salt

3 cups sliced fresh strawberries 2 cups fresh blueberries 1 cup fresh raspberries 1 cup fresh blackberries 1 Tablespoon minced fresh mint

 Directions:

1. In a small heavy saucepan, bring wine and sugar to a boil.  Cook, uncovered, for about 15 minutes or until reduced to 1/2 cup, stirring occasionally.  Cool slightly.  Stir in the lemon juice and zest, vanilla and salt.
2. In a large bowl, combine berries and mint.  Add syrup and toss gently to coat.  Cover and refrigerate until serving.

Nutrition facts:  ½ cup 85 calories, 0 grams fat, 26 mg sodium, 18 g carbohydrate (14 g sugar, 3 g fiber), 1 g protein

Sources:  , Boost Your Brain Power at Any Age , study , leafy greens , NIH , PLOS Medicine , What are omega 3 fats and why are they good for you? , notes, quotes , Summer Berry Medley   Image Sources:  Leafy Greens , Brain power , Berry Medley