Novis Heath doctors suggest five foods to feed your brain, keep you sharp
Consider this: your brain is the engine driving the machine of your body. What you use to fuel that human machine impacts efficiency and overall health.
It’s that simple, says Dr. Ruben Valdes of Novis Health, a functional health practice in Fort Mill. What you eat keeps your brain running and has the power to help fight off cognitive decline, if you make the right choices.
Cognitive decline can be gradual, presenting as a slight but noticeable and measurable downturn inabilities such as memory and thinking skills. Someone in decline is at an increased risk of developing Alzheimer’s or other dementia, Valdes says.
The core of functional medicine is addressing a health concern or problem at the root cause rather than treating symptoms, he says. The food you consume and the lifestyle choices you make can absolutely have an impact on slowing cognitive decline.
Among the five things Valdes and his Novis colleagues suggest incorporating into your daily diet:
Leafy greens: Kale, collard greens, spinach, and Swiss chard are high in essential B vitamins like folate and B9 that can help reduce depression, while also boosting cognition. Don’t limit yourself to salads, these powerhouse veggies are great in soups and stews and pureed into sauces, pesto and hummus.
Berries: Raspberries, blueberries, blackberries, and cherries all contain a flavonoid called anthocyanin that stops the progression of brain damage triggered by free radicals. They are also packed with antioxidants and vitamins that help reduce inflammation and help you maintain good brain health.
Nuts: Pecans, almonds, walnuts and cashews are loaded with healthy fats, magnesium, vitamin E, and B vitamins — all of which are shown to promote good cognition and ward off signs of dementia. Research shows that the anti-inflammatory phytochemicals in English walnuts can reduce inflammation of brain cells to maintain optimal brain health throughout the aging process.
Omega-3s, Medium Chain and Short Chain Triglycerides: Olive oil, flax seeds, and fatty fish like tuna, salmon, and mackerel are high in omega-3 fatty acids with DHA that helps your brain stay healthy. MCT’s and SCT’s are derived from healthy fat sources such as avocado oil, some coconut oil and butter. Many studies prove that omega-3s and healthy fats are effective at fighting and preventing dementia and recommend taking 200 mg of DHA daily to achieve good brain health. However, the average daily intake of DHA in the U.S. is estimated to be about 80 mg.
Cruciferous vegetables: Broccoli, cauliflower, brussels sprouts and other cruciferous vegetables are high in B vitamins and carotenoids that have the ability to reduce levels of homocysteine — an amino acid linked to cognitive decline, brain atrophy, and dementia.
Conversely, there are also a few foods that have been identified as risk factors for dementia and Alzheimer’s. Those include red and processed meats, refined grains, sweets and desserts. Excess alcohol intake, saturated fatty acids, and foods with a high number of calories are also risk factors for Alzheimer’s.
MORE ABOUT NOVIS HEALTH
Challenge the health care status quo at Novis Health, an innovative functional medicine practice serving the Charlotte area. Functional medicine provides safe, effective, lasting solutions to chronic and debilitating illness and disease. Led by Dr. Ruben Valdes and Dr. Ryan Valencic, the practice is at the forefront of treatment of type II diabetes, cognitive decline, hypothyroidism and stem cell therapy. For more information visit novis-health.com.
