There’s no denying that as we age, our brains age along with our bodies. We have a growing population of aging adults interested in learning strategies to help reduce memory loss. The good news is that you can improve your chances of maintaining a healthy brain if you choose some of the following brain boosting tips:
- Start your day with a good night’s sleep.
- Eat breakfast. Studies have found that eating breakfast improves short-term memory and attention. Good choices include high-fiber whole grains, dairy, and fruits. Don’t overeat: high-calorie breakfasts appear to hinder concentration.
- Cinnamon helps boost activity in the brain by removing nervous tension and memory loss. Love the smell of cinnamon? You might want to invest in some cinnamon-scented candles to boost cognitive function, memory, and increase alertness and concentration.
- Eat two servings of fish weekly. Fish are rich in the omega-3 fatty acids that support brain health. Fish consumption has been linked to lower risk for dementia, stroke, and mental decline.
- Eat some nuts and chocolate. Nuts and seeds are good sources of vitamin E, which has been linked in studies to a lessening of cognitive decline. Dark chocolate in particular has powerful antioxidant properties and contains natural stimulants like caffeine, which can enhance focus.
- Add avocados. Although avocados contain fat; it’s a good-for-you, monounsaturated fat that helps support healthy blood flow.
- Research indicates that the antioxidants in tomatoes and blueberries may help protect the brain from damage caused by free radicals. This in turn may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.
- Listen to music. Music promotes memory retention in older adults with dementia by helping the mind move.
Relationships between nutrients and brain health strategies are continually being explored. Eating a well-rounded diet may give your brain the best chance of avoiding disease.
Resources:
- Steven Pratt, MD, author, Superfoods RX: Fourteen Foods Proven to Change Your Life.
- Rampersaud, G. Journal of the American Dietetic Association, May 2005; vol. 105(5): pp. 743-760.
- http://www.webmd.com/add-adhd/ss/slideshow-brain-foods-that-help-you-concentrate
- https://sleep.org/
- Michaud, C. Journal of Adolescent Health, January 1991; vol. 12(1): p 53-57.
- http://enews.tufts.edu/stories/101399BlueberriesMayImproveMemory.htm
- http://www.ncbi.nlm.nih.gov/pubmed/10400551
- http://www.todaysgeriatricmedicine.com/news/story1.shtm
Author: Marie Economos, Family and Consumer Sciences Educator, Ohio State University Extension, Trumbull County, Western Reserve EERA, economos.2@osu.edu
Reviewer: Donna Green, Family and Consumer Sciences Educator, Ohio State University Extension, Erie County, Erie Basin EERA, green.308@osu.edu
Live Healthy Live Well 
Leave a Reply