Did you know that research shows that eating certain foods and avoiding others can help slow brain aging on average by 7.5 years and lessen the chances of developing Alzheimer’s and dementia?
Specifics on Nutrition & the Mediterranean Diet
Lots of research and various studies have proven time and time again diets low in sugar and saturated fat and high in monounsaturated fats, fiber, vitamins and minerals helps our brains and bodies functional optimally and maintain our health the longest.
The best diet to follow long term is the Mediterranean Diet. The Mediterranean Diet consists of high quantities of vegetables such as tomatoes, kale, spinach, carrots, cucumbers and onions with a high emphasis on the green leafy vegetables. Eat a lot of fresh fruit such as apples, bananas, grapes and melons. High consumption of beans, nuts and seeds with a focus on walnuts, almonds, sunflower seeds and cashews is also helpful. Eat whole grains, whole wheat, oats & barley. Cooking with olive oil often is a good source of good fat along with avocados and olives. Greek yogurt is huge in the Mediterranean Diet, along with moderate amounts of cheese and other yogurts. Eggs are a great source of protein as well as moderate amounts of fish and poultry. Limit your amounts of red meat and sweets. For a sweet tooth, have more fruits, and yes, have that glass of red wine, limit yourself to one a day. Drink a lot of water and limit carbonated and sweetened drinks.
In addition to eating a healthy diet, there are other actions you can start implementing into your life right now to help your brain age gracefully.
Healthy Actions You Should Implement Today!
- Eat a low fat and low sugar diet. Research has showed that production of high levels of insulin and blood sugar may harm the brain and contribute to the progression of dementia.
- Getting regular exercise and maintaining a healthy weight can help improve your immune system and blood pressure as well as eye and brain health.
- Keep your blood pressure at a normal level to help prevent cardiovascular disease which can contribute to the progression of dementia.
- Don’t smoke-smoking can cause several diseases including contributing to dementia.
- Get good quality sleep. Research has shown that poor sleep can cause and increase risk in cognitive function.
- Reduce stress! Stress can cause poor sleep, increased blood pressure and can contribute to dementia.
- Keep your mind active. There are many memory games online that you can utilize to help keep your mind going.
- Keep an active social life – volunteer, meet up with friends, play cards, stay in touch with people to stay active.