Most of us get the value of eating a varied and healthy diet but did you know what you put on your plate today can protect your brain tomorrow?
Recent studies have shown that what we eat has a significant impact on our brain health and can reduce the risk of dementia by up to 23%.
So what are the diets nutritionists recommend for brain health?
The Mediterranean Diet limits red meat, processed food and sugar and is rich in fruit, vegetables, olive oil, fish and whole grains. Evidence shows this diet reduces inflammation and improves the health of your veins and arteries – crucial for maintaining a healthy brain.
DASH was originally designed to control high blood pressure but has health benefits for the whole body – including the brain. The focus is on reducing salt while increasing foods rich in potassium, like bananas, avocados and kale, good sources of calcium like dairy products and green leafy veg and magnesium-rich foods like nuts, seeds and whole grains.
MIND specifically targets brain health and aims to reduce dementia risk. It promotes leafy green vegetables and berries as these have been shown to have the most beneficial effects for the heart and brain.
Ten top tips to make our diet healthier and do our brains a favour
Sneak in some veg. Adding more fruit, veg and whole grains into your daily diet could be easier than you think. Why not start the day with porridge topped with lightly stewed apple, salad or a wholemeal sandwich and yoghurt for lunch and a yummy baked potato with cheese and beans for dinner? It’s healthy and nutritious.
Eat more fish. Try to have fish at least twice a week, including at least one portion of oily fish like mackerel or salmon, to boost essential omega-3 fatty acids which promote healthy brain function.
Swap snacks It’s nice to munch on chocolate and crisps now and again but keep them an occasional treat and opt for nuts and berries, which are rich in the antioxidants and fats essential for brain health.
Cook at home. Ready meals and takeaways tend to be high in fat and preservatives. Cooking most of your meals at home means you know what goes into your food and you can make sure you use the freshest ingredients and cook in healthier olive oil.
Eat a rainbow Nutrition experts say the greater variety of fruit and vegetables you eat the better so change it up to make sure you are getting all the nutrients you need.
Go veggie As the benefits of a vegetarian diet become more well-known there’s a lot to be said for Meat-free Monday. Especially as some studies have found going veggie can not only lower your blood pressure but protects against cognitive decline and dementia.
Not all fats are bad. Fats have a bad name but unsaturated fats like fish, nuts and olive oil slow the decline of brain function so eat more if you want to stay sharp.
Cut down on sugar and salt Reducing sugar and salt can prevent chronic diseases like diabetes and high blood pressure that increase the risk of dementia.
Make a life-long change. Changing your diet for good is much more likely to benefit your health than a quick-fix diet so keep the changes going.
Be kind to yourself. It isn’t easy to change the habits of a lifetime so don’t be hard on yourself if you fancy the odd doughnut or bag of chips. After all, a little of what you fancy is great for your mental health and your brain.
And finally...
Adopting a diet that benefits your brain not only cuts the risk of dementia but boosts your overall vitality and health. And making mindful choices about what you eat can not only help you live longer but live well too 🙌
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