March 26, 2024
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Increase Your Brain Health with the Foods You Eat
Navigating the vast and often confusing world of diet, nutrition, and brain-healthy foods can feel overwhelming. Fads and fleeting trends abound, making it essential to base your choices on solid scientific evidence. At Rippl, we believe in the powerful connection between nutrition and brain health, especially as we age.
Understanding this link empowers you to maintain cognitive function and enjoy an enriched quality of life. Our clinicians frequently hear from families concerned about dementia or cognitive decline, wondering if dietary changes can still make a difference. While research continues to evolve, current evidence suggests specific foods may help slow or stabilize cognitive decline.
1. Omega-3 Fatty Acids: Enhancing Brain Power
Nature offers us whimsical reminders of the foods beneficial for our brain. Take walnuts, for example; their resemblance to the brain highlights their rich omega-3 fatty acid content, essential for the structure of brain cell membranes. Research highlighted by NIH demonstrates that higher blood levels of omega-3 fatty acids correlate with improved brain function in older adults, showing signs of brain aging reduced by approximately two years compared to those with lower levels. Besides walnuts, salmon, mackerel, sardines, flax seeds, chia seeds, and sources like fish or olive oil are packed with these beneficial fats.
2. Antioxidants: Combatting Brain Aging
The vibrancy of summer brings a bounty of antioxidant-rich fruits and vegetables, available at local farmers markets. From kale and mustard greens to beets, black beans, and artichokes, these foods fight oxidative stress, which accelerates brain aging and cognitive decline. Incorporating a variety of antioxidants into your daily diet can help lower the risk of cognitive decline. And for a sweet finish, indulge in berries - blueberries, strawberries, raspberries, cranberries - coupled with a bit of dark chocolate for a deliciously brain-healthy treat.
3. Vitamin D: Supporting Brain Health
Vitamin D is critical for cognitive health, with studies such as those published in the Journal of Alzheimer's Disease linking low levels of Vitamin D to a significantly increased risk of Alzheimer’s and other dementias. Eggs and mushrooms provide a nutritious source of Vitamin D, ideal for a morning omelet. Sunbelt residents might have an easier time maintaining their Vitamin D levels, but everyone can benefit from sunlight exposure to boost their vitamin D levels naturally. In the often-cloudy northwest, when the sun comes out make sure to get out in it.
4. Hydration: Maintaining Brain Memory
Hydration is paramount for maintaining cognitive functions, as even mild dehydration can negatively affect memory and attention. According to the Journal of Nutrition, proper hydration helps older adults perform better in tasks requiring attention, memory, and motor skills. Water should be your primary source of hydration. Supplement it with water-rich foods like watermelon, celery, berries, and spinach.
How Does Rippl Help?
Rippl’s service and care plans are tailored to individual's needs. Here is a great example. One of our patients shared feelings of anxiety when shopping for groceries. Turns out, she really appreciated the Covid-era trend of special early shopping hours for seniors to ensure proper social distancing, but those programs had been suspended. After the appointment the Care Navigator called around to numerous stores until they found a sympathetic owner. Now each week, this grocery store opens for the patient, and she is able to buy her fresh fruit and vegetables safely. Our care navigators and clinicians are dedicated to creating personalized care plans, providing resources, and offering support to ensure every patient can lead a healthier lifestyle. They know that sometimes it’s about the small things, like being able to shop for groceries stress-free.
At Rippl, we’re not just about managing symptoms; we’re about fostering an environment where healthy choices are accessible and encouraged, leading to improved brain health and overall well-being.
- By our partners at Rippl - Diva Givens, Changemaker and Business Development Specialist
