Of course, we all want to maintain our best brain health throughout our lives. As we age, the more likely we are to suffer from dementia, memory loss, and more specifically, Alzheimer’s disease. With this month being World Alzheimer’s Month, we’re taking a closer look at how you can live your most nutritious life, which may help prevent this disease later on.
No cure for this disease currently exists, but medications and management strategies may temporarily improve symptoms. Evidence shows that strategies of a healthier lifestyle such as including exercise in your normal routine, eating a Mediterranean diet, or getting enough sleep might help slow the progression of Alzheimer’s or dementia.1 The best way to be proactive about Alzheimer's is to promote brain health throughout your life.
One way of doing this is to make sure we are eating for brain health. Eating a diet high in the omega-3 fatty acids DHA and EPA can help to maintain the structural and functional integrity of cell membranes. Also important are antioxidants which may help to reduce inflammation, vitamin K which may help to reduce risk of blood clots, and choline to help maintain brain health.
While they don’t have the sexiest scientific name, the fatty acids are often referred to as “good fats” or “healthy fats,” and they should be because of how vital they are for maintaining good health.2
In the body, omega-3’s are involved in the formation of cell membranes, the production of important hormones, and regulating genetic function.3 Because of these many roles, they’ve been linked to reducing inflammation, boosting heart health, and numerous brain benefits like decreased risk of depression and sharper cognition and memory.4,5,6
We can’t make these fats in our body so we must get them from food or supplements. DHA and EPA have an anti-inflammatory effect that helps to maintain the structural and functional integrity of cell membranes, and helps prevent collagen breakdown. In other words, they help to slow the damage and breakdown of our cells.
Salmon in particular is a well known option for maintaining great brain health (and glowing skin!) due to it’s being high in omega-3’s. Grill a salmon filet with rosemary and lemon for the simplest way to implement brain health into your dinner tonight.
For vegetarians or vegans, chia seeds are a perfect option for getting a healthy helping of omega-3’s. Sprinkle them on oatmeal or yogurt in the morning, add them to a dessert like Dark Chocolate Superfood Bark, or bake them into healthy Morning Glory Muffins.7,8
Avocado is another perfectly versatile food that will provide you with omega-3’s. Throw it in a post-workout smoothie, turn it into a dip for snacking, or eat it over fish for an omega double-hitter.9,10,11
Seafood not your thing? An omega-3 supplement could be just what you need to ensure you’re getting sufficient fat in your diet. A great option is the ultra-pure, ultra-concentrated Omega-3 Fish Oil Supplement offered by Life’s Abundance.
Keri Glassman, MS.RD.CDN
References:
health.harvard.edu/alzheimers-and-dementia/what-can-you-do-to-avoid-alzheimers-disease
nutritiouslife.com/love-fat/
hsph.harvard.edu/nutritionsource/omega-3-fats/
nutritiouslife.com/inflammation-definition-health-impact/
heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.WMrqEI61uHo
umm.edu/health/medical/altmed/supplement/omega3-fatty-acids
nutritiouslife.com/recipes/dark-chocolate-superfood-bark/
nutritiouslife.com/recipes/healthiest-grain-free-morning-glory-muffins/
nutritiouslife.com/recipes/avocado-banana-smoothie/
nutritiouslife.com/recipes/mango-avocado-salsa/
nutritiouslife.com/recipes/chili-lime-tilapia-with-mango-avocado-salsa/