it’s natural for you brain to change over time as you age. During your later years of life, you are more likely to experience changes in your cognition that affect your reasoning, planning, and problem-solving skills, as well as your memory and ability to understand complex concepts. And while mild cognitive changes are generally considered a normal aspect of aging, some people experience more serious changes. age-related cognitive decline. But whether your brain undergoes minor or major changes as you age, your diet can play an important role in helping slow the impact that aging can have on your brain.
To better understand which foods are especially good at supporting brain health, we spoke with Dr. Kiran F. Rajneesh, a neurologist at The Ohio State University Wexner Medical Center, an associate professor in the Department of Neurology at The Ohio State University School of Medicine, and director of the Division of Neurological Pain at Ohio State. Read on to find out which brain-healthy foods she typically recommends to her patients. Also, for more tips on brain health, be sure to check out Breakfast Habits Age Your Brain Faster.
Fish
If you’re a seafood lover who wants to focus on strengthening your brain health, adding more fish to your diet, especially fatty fish, is a helpful eating habit to adopt.
“Two servings of fish per week are great for brain health, as the omega fatty acids are helpful in rebuilding myelin, [otherwise known as the] insulation around the brain,” says Dr. Rajneesh. In fact, a 2020 report in Frontiers in the neuroscience of aging found that eating fish can help improve memory over time and general cognition in healthy individuals.
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Walnuts
For those who enjoy eating a handful of nuts as a snack, you may want to make it a regular habit. A study of Advances in Nutrition found that college students ages 18 to 25 who consumed 60 grams of walnuts daily had better cognitive performance and critical thinking than those who did not eat nuts.
“If they can tolerate nuts, they help repair damage to the brain by replenishing fatty acids and vitamin E,” says Rajneesh.
berries
Eating fresh fruits and vegetables every day is something Dr. Rajneesh recommends to his patients because many of these foods “have vitamin C and antioxidants helpful in repairing brain tissue and cell membranes.”
In addition, it specifically recommends adding berries to your diet because these “have micronutrients, trace elements and high levels of antioxidants that are helpful in repairing and restoring brain function.
Turmeric
When you need to add some extra flavor to your dinner or if you’re a fan of golden milk lattes, you may want to incorporate more turmeric in your daily routine.
“Turmeric’s active ingredient, curcumin, is known to be anti-aging, anti-cancer, and helpful in maintaining memory,” says Dr. Rajneesh.
Although these dietary tips help promote overall brain health, if you suspect that you or your loved ones may be experiencing significant cognitive changes, the best preventive measure you can take is to talk to your doctor. Your doctor will be able to provide you with options that are tailored to your unique health and brain chemistry needs. In the meantime, incorporating more of these brain-healthy foods into your diet is a great place to start.
samantha bosch
Samantha was born and raised in Orlando, Florida and now works as a writer in Brooklyn, NY. Read more about Samantha
