Dementia is the decline in one’s cognitive ability. Alzheimer’s disease is a type of dementia and the most common form. Dementia is often thought to be caused by a combination of genetic, environmental, and lifestyle factors which includes diet and nutrition. However, many people do not know that health conditions such as high blood pressure, heart disease, diabetes, and obesity may also contribute to cognitive decline. These conditions are often affected by the foods you eat, thus by practising good nutrition and eating lots of healthy foods, you are able is to reduce your risk of dementia and Alzheimer’s disease as you age.
Here are 5 foods that can fight off cognitive decline and help you stay age healthily:
Raspberries, blueberries, blackberries, and cherries all contain a flavonoid called anthocyanin, which is known to stop the progression of brain damage triggered by free radicals and is proven to help delay cognitive function degradation. These and other berries are also packed with antioxidants and a wealth of vitamins which are important to help reduce inflammation, maintain good brain health and overall wellness.
Walnut is one of the best sources of plant-based Omega-3 fatty acids. It is a plant-based alternative if you do not take fish which contains omega-3. The rich Omega-3 fatty acids in walnuts can provide protection and anti-inflammation for the brain. Nuts that are good for brain health include peanuts, almonds, pistachios, cashews, macadamia nuts, etc. They contain anti-inflammatory and antioxidant substances such as polyphenols, flavonoids and amino acids. However, it is important to note that nuts is high in calories. It is recommended to eat only a handful daily or it may easily lead to obesity.
3. Oily fish rich in unsaturated fatty acids
Fish rich in unsaturated fatty acids Omega-3 is also a highly recommended to be included in a nutritious diet.
Omega-3 fatty acids help prevent the precipitation of toxic proteins that cause brain dementia. Supplementing your diet with good oils to protect damage to brain cells, prevent inflammation and reduce the development of Alzheimer's disease. There are several kinds of fish that are rich in DHA and EPA. Mackerel, trout, sea bass, saury, sardine, tuna, horse mackerel and salmon are all highly recommended.
4. Leafy green vegetables
The damage of free radicals to the brain is usually not manifested in pain, but starts from functional degradation and memory decline. Green vegetables are rich in antioxidants and many nutrients, such as vitamin K, vitamin A, lutein, folic acid, and beta carotene are good for the brain. Green vegetables include collard greens, spinach, kale, broccoli, sweet potato leaves, water spinach, leeks, garland chrysanthemum and green asparagus, etc.
5. Consume tea and caffeine appropriately
Caffeine is known to relieve sleepiness, lift spirit, refresh brain, instil a sense of happiness and boost energy levels. In addition, it can also improve the brain's cognitive function and attention. However, excessive intake of caffeine may cause discomfort, interfere with sleep, affect the operation of the biological clock or lead to caffeine dependence. Caffeine is present in coffee and tea. It is recommended that not to exceed three or four cups of coffee or tea daily.
You can also consider:
LABO Nutrition NeuroREGAIN
NeuroREGAIN is a high potency brain health formula containing high purity and quality scallop-derived Plasmalogen developed by a panel of university researchers and scientists in Japan. Plasmalogens are proven to protect brain cells from oxidation stress and manage the formation of amyloid plaques which are responsible for cognitive decline. They also support neurogenesis (birth of nerve cells), healthy memory, and cognitive functions. NeuroREGAIN is recommended for adults, especially those who are highly stressed, have brain health concerns or are experiencing poor memory and mental clarity.