How to Boost Your Brain Health

Limiting yourself from degenerative diseases

We are all scared of degenerative diseases as we grow older. Alzheimer's, Parkinson's and Dementia are the top three that no one wants to get.

As we age, the brain begins to shrink, which is expected, but you can also try to delay this reaction if you're taking care of it correctly.

Alcohol, smoking and drugs all play a factor in brain shrinkage. Limiting or removing these substances as you grow older is crucial to your brain health.

By choosing the right foods, you may be able to keep your brain working sufficiently and not have to experience cognitive decline.

#1 — Walnuts

Have you ever noticed that a walnut is similar to the human cerebral cortex of the brain?

Nuts, in general, are nature's richest foods because they have a healthy amount of protein and fats.

Walnuts are loaded with vitamins such as A, C, E, B's and minerals such as potassium and iron, making them a remarkable nut for brain health.

Add a few to your cereal, and pair it with your morning fruit or afternoon snack.

#2 — Wild fish

When choosing fish, eat wild and sustainable. Usually, farmed fish have less omega-3 fatty acids, more toxins, and high mercury levels.

You can notice the colour difference when you compare wild salmon with farmed. Wild salmon will be a darker pink, whereas farmed salmon will be light in colour, indicating a lack of nutrients.

Fish is brain food because of the EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) content.

DHA is an omega-3 fatty acid found in all our cells and is required for the brain to function efficiently. Low levels of DHA are linked to Alzheimer's.

Fish with the highest EPA and DHA content are salmon, tuna, mackerel, trout, and sardines.

To receive DHA benefits, you should add wild fish to your diet twice a week or supplement with Omega fatty acids.

#3 — Blueberries

A cup of blueberries a day is highly beneficial to your brain. Blueberries are high in antioxidants which help remove free radicals from your cells and limit DNA damage.

They are also high in flavonoids, including anthocyanins which have an antioxidant and anti-inflammatory effect.

Anthocyanins might be related to increased neural signalling in the regions of the hippocampus and neocortex, which can reduce the risk of Alzheimer's and other degenerative diseases.

Overall, blueberries can help enhance memory and slow cognitive decline.

#4 — Lion's Mane

Lion's mane is my favourite mushroom to ingest. This beautiful shaggy mushroom looks like a lion's mane, hence its name.

Lion's mane has two compounds, hericenones and erinacines, which stimulate the nerve growth factor (NGF) in nerve cells.

According to a study on mice, lion's mane may help patients with dementia and help prevent cognitive dysfunction.

You can either cook and add it to your dishes or take it as a supplement.

I prefer to add it to my chicory coffee in the morning to set me up for my day. Whenever I use this supplement, my cognitive function is consistently improved.

#5 — Turmeric

Also known as curcumin, a popular yellow Indian spice with anti-inflammatory, antioxidant, and anti-amyloid properties.

It needs to be combined with black pepper to help enhance curcumin's absorption.

Curcumin can help increase brain-derived neurotrophic factor (BDNF) levels which can help with neurological disorders in the brain.

According to "The American Journal of Geriatric Psychiatry," taking curcumin can enhance memory. After an 18-month double-blind study, adults who took Theracurmin containing 90 mg of curcumin twice daily had improved memory compared to the placebo group.

It's essential to be mindful of what you are putting in your body to hopefully avoid any degenerative diseases.

After forty, the brain loses volume and weight by around 5 percent per decade. Adding these foods to your diet will help your brain stay nourished to function at your best as you age.

Disclaimer: Jennifer Pitts is a certified nutritional practitioner. This article is for educational purposes only and does not replace the advice of a doctor.

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