Boosting your Brain Health: The Power of a Nutritious Diet
By Aubrey Lee
Do you prioritize brain health in your everyday life? You should! Unfortunately, the prevalence of neurodegenerative diseases increases as we age. One in ten folks over the age of 65 years have Alzheimer's disease. Neurodegenerative diseases such as Alzheimer’s disease, Parkinson’s disease, and multiple sclerosis can negatively impact your ability to run errands, enjoy time with family, and overall quality of life.
Fortunately, there are proactive practices you can incorporate into your everyday life that not only decrease the likelihood of developing such conditions, but improve overall wellness and quality of life! Studies have shown that lifestyle changes, such as engaging in exercise and enjoying music, may have a protective effect against neurodegenerative diseases. What about food? Does diet play a role in your brain health?
Yes, research suggests that it does! Recent studies have found that the Mediterranean diet has demonstrated a protective association with cognitive impairment and health. But what is the Mediterranean Diet exactly? And is this the right diet for you?
The Mediterranean diet encompasses traditional foods that are commonly eaten in countries situated on the border of the Mediterranean Sea, such as Greece and Italy. The foundation of the diet consists of plant-based foods, namely whole grains, legumes, vegetables, fruits, nuts, seeds, herbs, and spices. Seafood, poultry, and dairy are eaten in moderation and red meats are eaten occasionally. Olive oil is typically used as the primary source of fat. Including moderate amounts of wine in your diet is also associated with the Mediterranean diet.
Within the Mediterranean diet, there may be specific foods that should be focused on for brain health, including:
Whole grains (oats, bulgur, brown rice, whole wheat, quinoa)
Nuts and seeds
Leafy greens
Vegetables
Berries and other fruits
Chicken and turkey
Fish
Eggs
Avocado
Red wine
Lentils and beans
Olive oil
Although the Mediterranean diet provides many health benefits to the brain, it may not be the right diet for you. Diet is just one of the many interacting factors that contribute to brain health, wellness, quality of life, and neuroprotection against degenerative diseases. Please speak with your healthcare provider before trying this diet and prioritize foods that make you feel energized, strong, and happy!
