Foods That Strengthen and Protect Your Brain

Certain foods and drinks protect your mind and strengthen your brain. Below you’ll find a wealth of tips, articles, and advice on the foods you should eat to prevent memory loss, dementia, and even Alzheimer’s Disease. You’ll find that the foods that are great for your heart are also great for your brain.

Improve Your Memory and Prevent Alzheimer’s Disease One Bite at a Time

by Joi

What’s something we do every day, without fail? In fact, woe be unto the person who tries to stand between us and this activity?!

Unless we have a stomach virus from Hell, we eat and drink each and every day. Without fail. In fact, we eat and drink pretty much throughout the day. If you were to count the number of bites and sips over the course of a day, it’d be pretty amazing. Then if you counted them all up at the end of the week, you’d be astounded.

That’s a lot of bites and drinks! What’s really worth spending a little time thinking about is this: Each of these bites and each of these drinks is either ADDING to your overall health and well-being or they’re TAKING AWAY from your overall health and well being. If we’re going to allow so many foods and drinks to pass our lips, doesn’t it make sense to choose wisely?

I spend a great deal of time researching healthy foods for the body and mind. Not only do I do research for this mental fitness blog, I also do research for my food blog and self help blog. The same super foods turn up again and again. I’ve often said that what’s good for your heart is also good for your brain and when it comes to food, this is abundantly true. Did you know that the foods that are unhealthy for your heart (such as salt) are even unhealthy for your brain?

For example, Omega 3 Fatty Acids (cold water fish) help protect your brain from dementia and improve your memory. If you don’t typically eat a lot of salmon, trout, and mackerel – the time to start is now. Make a point of having these amazingly delicious and healthy fish several times a week.  Your brain will thank you for it, as will the rest of your body.

The following are just some of the foods that are known to improve your memory, protect your brain, and help prevent dementia and Alzheimer’s Disease:

  • Walnuts
  • Avocados
  • Peanuts
  • Olive Oil
  • Salmon
  • Trout
  • Vitamin E
  • Vitamin C
  • Vitamin B12
  • Whole Grains
  • Blueberries
  • Cherries
  • Plums
  • Broccoli
  • Eggplant
  • Corn
  • Asparagus
  • Onions
  • Strawberries
  • Bell Peppers

From Everyday Health:

Give yourself a memory boost with dark berries that help keep blood vessels in the brain clear and protect brain cells from damage. Eat fruits like blackberries, raspberries, strawberries, and blueberries. Blueberries and similar foods have been shown to actually reverse age-related memory shortfalls in humans and animals. Oranges, cherries, plums, and red grapes are also great memory food. – Everyday Health

Make each moment count double,

~ Joi

Why You Should Be Eating More Vegetables!

by Joi

Vegetables can prevent cognitive decline and help with preventing Alzheimer's Disease and dementia.

Your mom was right (again).  You should be eating your fruits, vegetables, and wearing clean underwear.  But let’s focus on the veggies for now. They’re excellent for you, head to toe, and it turns out they’re very important for your brain’s health.

Do you think you’re eating enough vegetables for your brain’s health? You may be surprised… grab a couple of carrots and read on.

A new study shows that people who eat 3 servings or more of vegetables daily have a slower rate of cognitive decline as they grow older.  There are plenty of things we can do to lessen our odds of getting dementia, Alzheimer’s Disease, or memory loss.  You’ve read about many of them here on Out of Bounds.

Eating vegetables is a delicious addition to the preventative list, so make a point of working more vegetables into your daily routine. Below are a few tips to get you started.

  1. Don’t just make a sandwich – make a healthy Dagwood sandwich. Add spinach or dark leafy lettuce, red onion, red peppers, and even cucumbers. The extra crunch makes the sandwich funner as well as tastier and healthier.
  2. Make salads and/or vegetable soup a frequent guest at lunch.  When having a salad, don’t stop at lettuce and tomatoes. The more vegetables you pack in, the more servings you’re getting.
  3. When it comes to noshing during football, baseball, soccer, or basketball games (we all do it, after all) – try trays of fresh baby vegetables. Sprinkle lightly with sea salt and watch them disappear. If you MUST, have a little ranch dressing for dipping. I won’t tell anyone.
  4. Fill omelets or scrambled eggs with red and green peppers, red or green onions, tomatoes, broccoli (trust me, broccoli and eggs are outstanding together), asparagus, chopped spinach, etc.  Up the veggies, up the servings.
  5. Steamed baby carrots with a little butter and honey are never anything but delectable.
  6. Keep chopped vegetables in a container in the refrigerator for when the munchies hit.

Here’s a link to a delicious roasted cauliflower recipe. It’s Bob Blumer’s Popcorn Cauliflower and you won’t feel anything less than mad love for it.

 

Be Mind-Ful of Heart Health!

by Joi

Salmon is loaded with Omega 3's which are great for your heart AND your mind!

Research shows that, beyond any shadow of doubt, brain health and heart health are directly linked. It goes without saying, but I’ll probably say it anyway, what’s good for your heart is good for your mind.   There are many ways you can incorporate heart-healthy habits and lifestyle changes into each day. When you do so, your heart AND your brain will become healthier.

That may be the best two-for-one deal I’ve ever heard of!

  •   Studies have found that eating the king of all omega-3 fatty acid super foods, fish, is associated with a reduced risk of cognitive decline or dementia. Omega 3′s are also, of course, the cornerstone of all heart healthy diets.
  • Eat to live, don’t live to eat. At the risk of being blunt, get your weight under control NOW. Study after study shows that people who are obese in middle age were twice as likely to develop dementia in later life. Those who also had high cholesterol and high blood pressure had six times the risk of dementia.
  • Get some sort of activity (such as walking) for 30 minutes each day.
  • Reduce your intake of fat and cholesterol. Countless studies have shown that high intake of saturated fat and cholesterol clogs the arteries and is associated with higher risk for Alzheimer’s disease. Use mono- and polyunsaturated fats, such as olive oil, for example. Bake, steam, or grill your food instead of frying. Find alternative seasonings to help your taste buds adapt.  An example: I LOVE fried fish – to absolute distraction. However, I’ve found that if I use a Blackened Fish seasoning, I honestly like it just as much grilled or baked. I’ve been grilling fish on my George Foreman grill and, honestly, can’t remember the last time I fried fish. I simply don’t miss it at all.
  • Don’t smoke. If you smoke… stop.  If you don’t smoke, don’t start. Smoking interferes with blood flow and oxygen to the brain and is a major risk factor for heart disease and stroke.

From the Alzheimer’s Association:

Some of the strongest evidence about maintaining your brain links brain health to heart health. Even though you can’t feel your brain working, it’s one of the most active organs in your body. Your heart pumps about 20 percent of your blood to your brain, where billions of cells use about 20 percent of the blood’s oxygen and fuel.

If your heart isn’t pumping well — or if your brain’s blood vessels are damaged — your brain cells have trouble getting all the food and oxygen they need. Any condition that damages your heart or blood vessels can affect your brain’s blood supply.

 Off-Site articles you’ll find interesting:

Can Vitamin B12 Lower your risk of Alzheimer’s Disease?

Walking 6 to 9 Miles a Week May Help Memory

Too Much Salt in Your Diet and Too Little Activity in Your Day Can Lead to Cognitive Decline

by Joi

It’s imperative to get a little exercise each day to prevent cognitive decline and memory loss.

A study led by researchers at Baycrest in Toronto – in collaboration with colleagues at the Institut Universitaire de Gériatrie de Montréal, McGill University and the Université de Sherbrooke has found that older adults who have too much salt in their diet and too little exercise in their day are at a greater risk of cognitive decline. Naturally, they’d be candidates for more than just mental problems, they’re also at risk for a host of heart problems.

Researchers found evidence that high-salt diets coupled with low physical activity can be detrimental to cognitive health.

The finding, which appears online in the journal Neurobiology of Aging, ahead of print publication emphasizes the truth of what we often point out here on the mental fitness blog, what affects the heart (positively or negatively) affects the brain.

The study followed the sodium consumption and physical activity levels of 1,262 healthy older men and women (ages 67 – 84) residing in Quebec, Canada, over three years. The adults were recruited from a large pool of participants in the Quebec Longitudinal Study on Nutrition and Successful Aging (NuAge).

“We have generated important evidence that sodium intake not only impacts heart health, but brain health as well,” said Dr. Alexandra Fiocco, a scientist with Baycrest’s Kunin-Lunenfeld Applied and Evaluative Research Unit (KLAERU) and the study’s lead investigator.

“The results of our study showed that a diet high in sodium, combined with little exercise, was especially detrimental to the cognitive performance of older adults,” said Dr. Fiocco.

“But the good news is that sedentary older adults showed no cognitive decline over the three years that we followed them if they had low sodium intake.”

“These data are especially relevant as we know that munching on high-salt processed snacks when engaged in sedentary activities, such as watching TV or playing in front of the computer, is a frequent pastime for many adults,” said Dr. Carol Greenwood, a senior author on the study and internationally-renowned scientist in the field of nutrition and cognitive function in late life.

“This study addresses an additional risk associated with lifestyles that are highly apparent in North American populations.”

As the boomer demographic ages, experts expect to see more problems with cognitive decline (memory loss, dementia, Alzheimer’s Disease), but they hope that educating the public about lifestyle changes that can help delay or prevent normal, age-related cognitive decline. Adopting a healthy lifestyle which includes lots of healthy fruit and vegetables, daily activity, stress management, and making smart dietary decision (such as cutting back on salt and red meat) can help protect us long term.

By all means, adopt these lifestyle changes for yourself, your spouse, and your children – but also look out for your parents and grandparents. Maybe introduce Mrs. Dash seasonings to them as an alternative to so much salt. Also, if they’re health allows it, go for walks with them, even if it’s just around a store or the mall.

The more I read about brain fitness and cognitive decline, the more I realize just how much lies in our own hands. We have to make smart choices and keep on making them!

More “Salt-y Information”
“Those neurofibrillary tangles associated with Alzheimer’s Disease contain aluminum (an element that makes up 14 percent of the earth’s crust). While there’s no evidence suggesting that aluminum causes memory problems, it’s better to try to avoid it. One way to reduce the aluminum you absorb: Use sea salt instead of table salt, which is processed with aluminum to avoid caking. Other things that contain aluminum include nondairy creamers, antacids, cans, certain cookware, and antiperspirants.” – From You Staying Young by Dr. Oz and Dr. Roizen

 ** Don’t forget the salt content in foods and drinks. The amount of sodium in diet sodas, for example, is staggering.

Coffee Helps Prevent Alzheimer’s Disease

by Joi

Coffee Prevents Alzheimers Disease

This study certainly colors this coffee fanatic’s world beautifully! A study conducted by University of South Florida researchers has found that consumption of coffee prevents the occurrence of Alzheimer’s disease.

I knew I always loved Florida.

According to this study, caffeine boosts the blood levels of a critical growth of granulocyte colony stimulating factor (GCSF) protein, which is usually decreased in patients suffering with Alzheimer’s disease.

According to the study, the average American drinks 1 to 2 cups of coffee a day, considerably less than the amount researchers believe required to protect against Alzheimer’s disease.

The researchers believe that moderate daily coffee intake starting by middle age (the 30s, 40s, and 50s) is required to reduce the risk of developing Alzheimer’s disease. Apparently, even if you begin drinking coffee at a later age, you can still expect protection from Alzheimer’s Disease.

University of South Florida neuroscientist and lead author of the study Chuanhai Cao said, “Caffeinated coffee provides a natural increase in blood GCSF levels and the exact way that this occurs is not understood. There is a synergistic interaction between caffeine and some mystery component of coffee that provides this beneficial increase in blood GCSF levels.”

A few things occurred to me while reading this report:

  • Yes!
  • The average American drinks 1-2 cups? For me, that’s just getting started.

If you aren’t as huge a fan (addict, fanatic, lover…) of coffee as I am, and few are, try different approaches. Sweeten your coffee with Truvia or Stevia and add a little cream or even whipped topping.  You may also find that you like iced coffee better than hot. Naturally, I love them both.  I’m sure you saw that one coming.  For iced coffee, brew a strong pot of coffee, sweeten it a little, and allow it to cool.  Add ice and enjoy.

Starbucks has outstanding iced coffee that I drink all summer.  Some people order it with milk, but not me.  Straight on the rocks is how I like my iced coffee.

In all seriousness, Alzheimer’s Disease is a cruel, heart-breaking disease.  Entire families suffer along with the victim and currently there is no cure. We should all do anything and everything within our power to keep this disease off of our doorstep.  Preventing Alzheimer’s Disease is a topic you’ll see covered on Out of Bounds frequently because it’s one of our most passionate missions.  I urge you to search out all of the information you can to protect yourself from Alzheimer’s and other forms of dementia.

Make each moment count double,
~ Joi

Vitamin B12 and Protein: Vital for Mental Health

by Joi

B12 Vital for Mental Health

Vitamin B12 is one of the most powerful tools in the Prevent Alzheimer’s and dementia arsenal. I know that, you know that, even my cats know that. To me, the real importance of the study is that it deals one more body blow to modern diet recommendations, which tell us that protein and fat are the enemies of good health.

However, mental fitness experts point out that protein is where nature meant us to get our B12 from. And, let’s face it, nature knows what its doing.

The only natural food sources of vitamin B12 are animal products like fish, meat and eggs.

Research proves that protein keeps you healthy and strong.  Recently I was doing a great deal of research on skin health – as it relates to aging as well as components of a healthy skin diet.  Source after source after source pointed out the importance of protein. Basically, my research showed that protein is VITAL for healthy skin and a healthy complexion.  If you’re interested in keeping your skin looking as young as possible (and who isn’t?!), protein is a secret weapon.

Even more importantly,  in addition to being necessary for good heart health, protein prevents serious problems (even more serious than wrinkles!) like depression and Alzheimer’s.  Even a slight deficiency in B12 can lead to anemia, fatigue, and depression.  Even more frightening, a long term deficiency in B12 can potentially cause permanent damage to the brain.

 

Here are some food sources of vitamin B12:

  • Eggs (here’s something that might shock you – you’d have to eat almost half a chicken to get the same amount of B12 you can get in just one egg)
  • Chicken
  • Fish
  • Beef
  • Cheese
  • Crab
  • Lobster
  • Liver

As with other vitamins and nutrients, don’t rely on supplements. Get your vitamins from the food you eat.  You have more riding on it than you can afford to lose.

Make each moment count double!

~ Joi

     

     

    Coffee or Green Tea? For Brain Health, Go with Both!

    by Joi

    Coffee Beans

    If, like me, you’re a rock star when it comes to drinking coffee and green tea, go ahead and pat yourself on the back.  We aren’t just doing our taste buds a favor when we drink coffee and we aren’t just doing something healthy for our bodies when we drink green tea.   Both of these drinks are great for brain health.

    A study in Neurology that found drinking three cups of coffee a day reduces your risk of mental decline by more than 50 percent.  More than 50 percent.  Amazing!

    Green tea is no slouch, itself, when it comes to mental benefits.  Of course, green tea is known for the many health benefits it offers – from cancer prevention and heart health to weight control and weight loss.  However, did you know that green tea is also very, very healthy for your brain?

    Green tea contains antioxidants called catechins that play a role in keeping the brain sharp and fresh. These catechins also promote healthy blood flow to the brain.

    While there are tons of delicious bottled green teas on the market, you should try to drink freshly brewed green tea as often as possible.

    Your body, mind, and soul will thank you for it!

    Drink This to Improve Your Memory

    by Joi

    Few things are more frustrating than trying to pull up an elusive name, date, or detail from the depths of your memory.  Personally, I think many people needlessly panic when this happens.  Baby Boomers, for example tend to push the panic button so quickly that I suspect some live right next to the infamous button… with their finger hovering over it.

    Don’t get me wrong, protecting your mind is serious business.  HOWEVER, every little misplaced name and every song title you can’t come up with do not signal despair, memory loss, or (most certainly!) symptoms of Alzheimer’s.  More times than not they signal:

    • A full life that is so packed with information some of it gets misplaced from time to time
    • A period of your life that is incredibly busy – physically and emotionally: Often caring for aging parents, worrying (Heaven help us all!) about children who are in or entering adulthood, paying off cars and houses – all while working full time.  It’d be a miracle if names, places, and things didn’t get misplaced in the midst of all of that.

    To stay mentally sharp and improve your memory, remember this mantra:  Prepare, don’t panic. Strengthen your mind with crossword puzzles, Brain Games (Try the Lumosity Brain Training Program for Only $6.60 a month.), plenty of sleep and relaxation, and a healthy mental diet.

    You might want to start that diet off with a juice that’s wonderful for your memory: Blueberry juice.

    Scientists at the University of Cincinnati have evidence that blueberry juice actually enhances memory. In a study reported in Journal of Agricultural and Food Chemistry, 16 study participants in their seventies (and older) who were having memory lapses were given either 20 ounces of blueberry juice daily or 20 ounces of a placebo.

    The placebo didn’t contain any sort of fruit juice at all.

    After 12 weeks, the participants were tested on memory function, including word association and list learning. Here’s the exciting part – The blueberry-juice drinkers showed a significant increase in memory and recall abilities. The study also suggested that the juice drinkers experienced a reduction in symptoms of depression and may even have lowered their glucose levels!

    So, what are you waiting for? Go buy your blueberry juice today!

    Toast to Your Brain’s Health With Apple Juice

    by Joi

    We’ve always heard that eating an apple a day keeps the doctor away – and with all the nutrients in apples, we have every reason to believe the claim. This old wives tale has feet to stand on.

    Research shows that apples can be very beneficial to our brain’s health.

    In Jean Carper’s excellent book, 100 Simple Things You Can Do to Prevent Alzheimer’s and Age-Related Memory Loss, we’re told that apple juice aids in the production of acetylcholine, referred to as the “memory chemical.” In fact, according to Thomas Shea, Ph.D. of the University of Massachusetts, apple juice “pushs” production of this memory chemical in a way that’s similar to the popular Alzheimer’s drug Aricept.

    In research with apple juice and its effect on memory and brain function, old mice who were given apple juice did better on learning and memory tests than mice that received water.

    Experts recommend that we (humans!) aim for 16 ounces of apple juice daily or 2 -3 apples a day. Sounds like a delicious way to help the health of your body and your mind.

    RelaxZen Relaxation Beverages: Yes, Please

    by Joi

    RelaxZen Relaxation Beverages, remember the name.  If there’s any justice in the world, the name will soon be as well-known as Slim-Fast, Vitamin Water, and a slew of Energy Drinks.

    A few days ago, I received a box of RelaxZen Relaxation Beverages – one for use in the daytime and one for use at nighttime.  Believe me, the nighttime one needs to be enjoyed only at nighttime – well within reach of a comfy pillow and your favorite blanket.

    Both drinks that I tested taste delicious – very, very, very good. I’d drink them even if they didn’t have the wonderful relaxing qualities they possess. The day formula really seems to help you focus and promotes clarity and a sense of purpose. As someone who spends long hours working in her home office, these are attributes I greatly appreciate.

    As for the equally delicious and even more relaxing nighttime formula, it helps lull you off to a very peaceful and beautiful night’s sleep. If the day has been far too busy and stressful for your liking, the nighttime RelaxZen just helps it melt away… naturally. It has a wonderful berry flavor that I’m pretty wild about.

    About RelaxZen Relaxation Beverages:
    Our first two products address two distinct needs. The first, RelaxZen DAY, is formulated with the highest quality ingredients to relax you, yet keep you focused and on-task during your day. Each ingredient was carefully chosen with our busy, multi-tasking consumer in mind. Many other relaxation shots can make you feel drowsy, sleepy, and emotionally distant; however, RelaxZen DAY can ease everyday anxiety and stress while allowing you to stay at the top of your game. RelaxZen NIGHT, was crafted to allow people to fall asleep quickly and wake up refreshed and ready to tackle their day. By incorporating melatonin and valerian root extract into the product along with B-vitamins, we created the perfect remedy for people who are often too anxious to easily fall asleep.

    Together, our products address the increasingly hectic lifestyle everyone faces daily. We are confident that you will find them as beneficial and enticing as we do. – From RelaxZen Shots.com

    If you visit RelaxZen’s website, you’ll be able to read a great deal about their beverages -  including ingredients and so forth.  If you’d like to try RelaxZen for yourself (and I’d highly recommend it – just be sure you don’t try the nighttime shot while driving, working, exercising, or on a date!), you can find RelaxZen Beverages as Walgreen’s, 7 Eleven, King’s, Foodtown, and other stores named on the website.

    Relaxation is a beautiful, beautiful thing!

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