Vocabulary, judgment and overall wisdom seem to improve with age.
However, a normal part of healthy aging includes a decreased ability of the brain to think, understand, remember, and solve certain kinds of problems. This is often referred to as “cognitive decline.” Mild cognitive decline can advance to dementia, which is not a normal part of aging. Sixty to 80 percent of all dementia is of the Alzheimer’s type.
Is it possible to delay or slow the rate of cognitive decline as we get older? The answer is “yes,” at least for some people. Continuing education is a helpful deterrent. Being physically active and eating well also provide many health benefits to the body, including our brains.
Specific foods that show promise in protecting against cognitive decline include whole grains, nuts and vegetable oils high in polyunsaturated and monounsaturated fats; fish; and nuts, seeds and vegetables high in antioxidant vitamin E, according to Martha Clare Morris, an epidemiologist at Chicago’s Rush University.
Since about one-half or more of the brain is fat, it should not be surprising that dietary fats can affect its function. Diets high in trans and saturated fats are associated with more cognitive decline. Substituting these fats with polyunsaturated and monounsaturated fats is recommended. To reduce your intake of trans and saturated fats, avoid – or at least eat less frequently and in small amounts – bakery products, fried foods, fatty meats, high-fat dairy products, and foods made with coconut and palm kernel oils. Eating fish once a week helps protect against cognitive decline. Fish should not be battered and fried, but rather should be prepared without added trans or saturated fats.
The type of polyunsaturated fats known as omega 3 fats may be especially healthful for the brain. Fish highest in omega 3 fats include salmon, anchovies, mackerel, sardines, trout, whitefish and herring. Plant foods that are also good sources of omega 3 fats include canola oil, soybeans and soybean oil, walnuts, wheat germ, and flaxseed meal and oil. Diets high in vitamin E have been shown to be healthful in multiple ways. They are associated with improved memory and learning, decreased neuron loss, reduced amyloid deposits and reduced risk for Alzheimer’s disease.
Adults of all ages are encouraged to eat at least 15 mg vitamin E each day. Dietary sources that naturally provide 3 mg or more of vitamin E include 1/4 cup sunflower seeds, 24 almonds or 1 ounce hazelnuts; 1 tablespoon sunflower or safflower oil; 1 cup tomato sauce or 1/4 cup tomato paste; and 1 cup cooked spinach or turnip greens.
Keeping in mind food choices that are healthful for your mind provides valuable food for thought. And know that foods that are good for your brain are good for the rest of your body, too.
