Brain food: can diet help preserve your memory? - Valley News Live - KVLY/KXJB - Fargo/Grand Forks

By Jane Harrison, R.D., Staff Nutritionist, myOptumHealth

Content provided by
 

You've heard again and again that what you eat can have a major impact on your health. New research suggests that this may hold true for our brains as well.

A heart-healthy diet is emerging as a promising strategy to help ward off such diseases as Alzheimer's and other forms of dementia. It may also help with physical activity and mental stimulation.

Food for thought

Plenty of questions still remain about the true impact of diet on memory loss. Some researchers suggest that the following strategies may slow down mental decline, but more studies are needed to prove this.

Limit cholesterol and bad fats. Excess cholesterol, saturated and trans fats are bad for your heart, and may also be trouble for your brain. In several studies, the risk of Alzheimer's was almost doubled among those who ate the most saturated fat.

• Diet strategy: Start by choosing lean meats, low or no-fat dairy, trans-fat-free margarines and fewer processed foods.

Increase your "B's." Some research has shown a link between high levels of homocysteine (an amino acid in the blood) and an increased risk of developing Alzheimer's.

• Diet strategy: Vitamin B can lower blood homocysteine levels. Good sources are lean meats, low-fat dairy, green leafy vegetables, beans and whole grains.

Eat more fatty fish. The same omega-3 fats that protect the heart  may also protect the brain. These fats reduce inflammation in the body, a possible risk factor for Alzheimer's.

• Diet strategy: Aim for two 3-ounce servings a week of the fattier salmon, mackerel or sardines. Also, check with your doctor to see if you can take a fish oil capsule.

Eat leafy greens. A high vegetable intake may slow the risk of mental decline, but the relationship seems strongest with green leafy veggies.

• Diet strategy: Stock up on kale, broccoli, mustard greens and lettuces like romaine and spinach.

Increase vitamin-E rich foods. Research has debunked a previous theory that vitamin E supplements may help keep the brain healthy. Experts have not ruled out the impact of vitamin E rich foods, though.

• Diet strategy: Use vegetable oils (olive and canola) and eat more nuts, seeds, green leafy vegetables and whole grains.

Keep an eye on blood sugar. Many studies have linked a decline in memory to pre-diabetes and diabetes. It may take its toll by harming the small blood vessels in the brain.

• Diet strategy: Watch intake of sugars and white flour, and get plenty of fiber-rich foods such as vegetables, beans and whole grains.

Watch blood pressure. Even in somewhat healthy older adults, high blood pressure can damage blood vessels in the brain and reduce the brain's oxygen supply. This damage may disrupt nerve cells that are thought to be important to decision-making, memory and verbal skills.

• Diet strategy: Maintain a healthy weight, cut back on sodium and eat plenty of fresh fruits, veggies and whole grains.

Keep weight down. A healthy weight will help cut your risk of diabetes and high blood pressure. Also, it seems that excess weight can do harm to your brain even without these conditions. Fat cells may release hormones and cause inflammation that may be harmful to the brain. Those who carry weight in their middle (waists) seem to be most at risk.

No, there's no proof yet that following this advice will help to prevent mental decline. But studies have confirmed that a healthy diet can lower your risk of many other conditions, from diabetes to cancer. If you need one more reason to exercise and eat well, this may be it.

View the original Brain food: can diet help preserve your memory? article on myOptumHealth.com 

SOURCES:

• Morris MC, Evans DA, Tangney CC, Bienias JL, Wilson RS. Fish consumption and cognitive decline with age in a large community study. Archives of Neurology. 2005;62(12):1849-1853. Accessed: 07/01/2008

• Engelhart MJ, Geerlings MI, Ruitenberg A, et al. Dietary intake of antioxidants and risk of Alzheimer disease. Journal of the American Medical Association. 2002;287(24):3223-3229. Accessed: 07/01/2008

• Fisher Center for Alzheimer's Research Foundation. Non-genetic risk factors. Accessed: 07/02/2008

• National Institute on Aging. Can Alzheimer's disease be prevented? Accessed: 07/01/2008