World Alzheimer's Day 2023: Know The Nutrients Required For Brain Health

World Alzheimer's Day 2023: Your dietary choices significantly impact your cognitive function, and this can go a long way in preserving and enhancing brain health.

Nutrients Required For Brain Health

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The health of your brain is integral to your overall well-being. Your dietary choices significantly impact your cognitive function, and making mindful decisions about what you eat can go a long way in preserving and enhancing brain health.

In this regard, Sushma PS, who is a Chief Dietician at Jindal Naturecure Institute went on to list the food items to avoid and embrace for brain health:

Foods To Avoid For Better Brain Health:

• Processed Foods: High in unhealthy fats, sugars, and additives, processed foods can lead to inflammation and cognitive decline.
• Added Sugars: Excessive sugar consumption is linked to cognitive decline and an increased risk of conditions like dementia. Reduce sugar intake for brain health.
• Trans Fats: Found in fried and baked goods, artificial trans fats can cause inflammation and cognitive impairment. Avoid foods containing trans fats.
• Excessive Alcohol: Chronic alcohol use can damage the brain and lead to cognitive decline. Limit alcohol intake to protect your brain.
• High-Sodium Foods: A high-sodium diet raises blood pressure, a risk factor for cognitive decline. Reduce sodium intake by avoiding processed and salty foods.

Foods To Embrace For Better Brain Health:

• Leafy Greens: Spinach, kale, and other leafy greens are brimming with antioxidants, vitamins, and minerals that bolster cognitive function and shield against age-related decline.
• Berries: Blueberries and strawberries are bursting with antioxidants that safeguard the brain from oxidative stress, a contributor to cognitive decline.
• Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are abundant in healthy fats, vitamins, and minerals that nourish the brain, enhancing cognitive function.
• Whole Grains: Foods like brown rice, oatmeal, and whole wheat bread deliver a consistent source of energy to the brain, promoting overall cognitive health.
• Avocado: Rich in healthy fats and vitamin K, avocados promote brain health and function.
• Turmeric: Curcumin, found in turmeric, possesses anti-inflammatory and antioxidant properties that potentially benefit the brain and shield against cognitive decline.
• Beans and Legumes: These foods provide complex carbohydrates, fiber, and protein, ensuring sustained energy levels and supporting brain health.
• Dark Chocolate: In moderation, dark chocolate with a high cocoa content (70% or higher) offers antioxidants and may enhance cognitive function.
• Green Tea: Abundant in antioxidants and compounds that improve brain function, green tea might also safeguard against age-related cognitive decline.

"In addition to adopting a brain-boosting diet, it's essential to maintain a balanced lifestyle, including regular physical activity, adequate sleep, and effective stress management. Your brain is a precious asset, and by nourishing it with the right foods, you can support its health and longevity," she added.

Yoga For Brain Health:

Regular practice of Yoga works like a neuro-modulator. It helps re-inforce positive neuronal connections while simultaneously trimming down negative neuronal connections. It aids in neuro-plasticity and development of newer, beneficial synaptic connections and helps improve cognitive performance and reduce emotional lability, anxiety and stresss.

In this regard, Dr. Natasha Tipnis, who is a Consultant- Neurology at Jaslok Hospital & Research Centre, Mumbai said, "Yoga combines physical postures, rhythmic breathing and meditative exercises to offer the practitioner a unique and holistic, mind and body experience. Compared to the traditional forms of aerobic and anaerobic exercise, yoga is relatively low impact and can be modified according to the  patient’s needs. This is especially beneficial for the elderly and for people with movement  limitations. Just as exercise for the body helps with building muscle mass, yoga acts as an exercise of  the brain by improving neuro-plasticity."

"Various modalities such as MRI (Magnetic Resonance Imaging), fMRI ( Functional MRI), BOLD (Blood  oxygenation level dependant) MRI imaging etc. have been used to study the effect of regular yoga  practice on the brain. Analyses of the multi-centre studies have revealed various beneficial effects of yoga on the brain. These studies have reported improvement in language skills, memory, thought processing, emotional stability and awareness with regular practice of yoga," she further added.

The frontal lobe, especially the pre-frontal cortex, is the part of the brain that deals with complex  cognitive behaviour such as planning, problem solving and decision making. The hippocampus is  important for learning, retention of information and memory. The amygdala is located deep within the temporal lobes and is responsible for processing emotional stimuli such as anger, fear, pain, pleasure and subsequent reactions of an individual to these stimuli. 

According to Dr. Natasha Tipnis, "Practising yoga has been found to increase frontal cortex thickness and hippocampal volumes in  regular practitioners when compared to non-practitioners matched for age, gender and other  variables. Practising yoga has a positive effect on the amygdala and its neural connections, resulting  into more appropriate responses to sudden, unexpected emotional stimuli. Regular practice of yoga  also increases the amount of GABA( gamma amino butyric acid) in the brain which decreases stress  and anxiety and calms the mind."

Tips To Maintain Brain Health For Senior Citizens:

Dr. Shabnam Mir, who is a Consultant Physician and Head Clinical Operation at Antara Senior Care said, "Maintaining brain health among senior citizens is closely tied to their nutrition. As people age, their nutritional needs change, making it even more crucial to prioritise foods that support cognitive function and overall brain wellness. Achieving optimal brain health for seniors involves more than just a healthy diet; it should be part of a broader lifestyle that includes regular physical activity, mental stimulation, and social engagement. Additionally, seeking personalised dietary recommendations from a healthcare provider or registered dietitian, tailored to individual health needs and conditions, is advisable."

Additionally, she also suggested some dietary guidelines for senior citizens to help maintain a healthy brain:

• B Vitamins: Essential B vitamins, particularly B6, B12, and folic acid, play a crucial role in brain health. They are involved in neurotransmitter production and help reduce homocysteine levels, which can lead to cognitive decline. Good dietary sources include fortified cereals, leafy greens, and lean meats.
• Limit intake of Sugar and Processed Foods: Reducing the consumption of foods and beverages containing added sugars is important, as excessive sugar intake is linked to cognitive decline. Likewise, it's essential to avoid processed and fast foods, as they are often low in essential nutrients.
• Omega-3 Fatty Acids: Omega-3 fatty acids are vital for brain health. They have anti-inflammatory properties and support brain function. Sources include fatty fish like salmon, mackerel, and sardines, as well as flaxseeds, walnuts, and chia seeds.
• Lean Protein: Protein is crucial for brain health, as it provides the amino acids necessary for neurotransmitter production. Opt for lean protein sources such as poultry, fish, beans, and tofu.
• Nuts and Seeds: These are excellent sources of vitamin E and healthy fats that promote cognitive function. Almonds, walnuts, and sunflower seeds are all excellent choices.
• Supplements: Prior to taking any supplements, seniors should consult with a healthcare provider. In cases where their diet is deficient, supplements like vitamin D, vitamin B12, or omega-3 fatty acids may be beneficial.
• Balanced Diet: To ensure a wide range of nutrients, seniors should aim for a well-balanced diet that includes various foods from different food groups.
• Stay Socially and Mentally Active: Cognitive function can also be maintained through social and mental activities, in addition to diet. Engaging in brain-challenging activities such as puzzles, reading, and social interactions is essential.