Newsletter 11
Good afternoon
I hope this newsletter finds you well and you enjoyed the lovely bank holiday. For this week’s newsletter, I decided to add to the topic of last week’s newsletter regarding mental health.
As you are aware poor nutrition is one of the leading risk factors for chronic disease. This means that what you choose to eat has the potential to increase or decrease your risk of developing Alzheimer’s, other forms of dementia, and overall cognitive decline.
Certain foods will help promote healthy brain function because they will:
- Protect the brain from damaging inflammation
- Nurture the gut to foster a healthier brain
- Reduce risk of diabetes, a leading risk factor for Alzheimer’s
- Provide your brain with the nutrients it needs to thrive
- Improve cognitive function and mental health
These foods are widely available:
Wild-Caught Salmon
Salmon is rich in healthy fats called omega-3 fatty acids. These include fats
like docosahexaenoic acid (DHA) that help protect your brain by reducing inflammation. Omega-3 fatty acids have also been associated with decreased risk of depression and cognitive impairment. Vitamin B12 is another essential nutrient found in wild-caught salmon. It is thought to play a fundamental role in brain function, helping prevent neurological and developmental disorders, mood disorders and dementias including Alzheimer’s disease and vascular dementia. Salmon also contains selenium, antioxidants and potassium, making this fatty fish even better for brain health.
Blueberries
Blueberries are often praised for their powerful antioxidants. These unique antioxidants often referred to as flavonoids, have been shown to reduce the risk of cognitive decline by preventing age-related degenerative processes in the brain. Research also indicates that increased blueberry intake may have beneficial effects on spatial learning and memory abilities. Other studies have shown that eating blueberries can even reduce the risk of type 2 diabetes, which is known to be a major risk factor for Alzheimer’s disease.
Leafy green vegetables
Leafy green vegetables are among the most nutrient dense foods on the planet, packed full of brain-healthy vitamins and minerals. In addition, vegetables like cabbage, kale and broccoli protect gut health by reducing inflammation in the bowel lining. Inflammation is enemy number 1 when it comes to brain health. This means it is crucial to reduce inflammation in order to keep your brain working optimally. Leafy vegetables also contain phytonutrients, which have a variety of health-promoting effects. They have been shown to protect against cancer and cardiovascular disease, assist detoxification and decrease inflammation throughout the body.
Avocado
Avocados are a power player in the world of cognitive health, as they contain an important compound known as folate. Folate is necessary for making neurotransmitters, promoting cellular detoxification, and ensuring proper nervous system development. In recent studies, folate has also been shown to decrease the risk of depression. Avocados also contain high levels of lutein, which is a dietary carotenoid associated with improved cognition. Research has shown that increased levels of lutein in the brain following avocado consumption improved spatial working memory and problem-solving skills. Finally, avocados are rich in monounsaturated fats, which have been shown in research to facilitate healthy blood flow throughout the body and to the brain.
Fermented foods
Fermented foods such as kimchi, kefir, and sauerkraut are full of key enzymes and probiotics that are important for digestion and gut health. These fermented foods, containing billions of probiotic bacteria, may help to improve cognition, lead to clearer thinking, and improve mood. Studies show that increased consumption of fermented food correlates with significant improvements in depression and anxiety. Eating fermented foods not only appears to restore good bacteria in the gut and benefit your mental health, but it may also improve immune function. Finally, the fermentation process itself may actually increase the vitamin content of these foods.
Prebiotic foods
Prebiotic foods are one of the most underrated brain foods. These fibre rich foods act as food for your good gut bacteria, which in turn play a major role in brain health. That means more energy to fuel your brain! They are actually converted into short-chain fatty acids by your gut bacteria, serving as a source of energy that ultimately fuels your brain while reducing inflammation. Prebiotic foods include chicory root, Jerusalem artichokes, garlic, and onions. These each act as anti-inflammatory agents, promoting good gut health, supporting digestion and aiding in weight loss.
Nuts
Nuts are a brain-boosting powerhouse. Nuts contain an abundance of brain-healthy fat and protein. Nuts have been shown to protect brain health, improve cognitive performance in adults, and prevent age-related cognitive decline. Additionally, they have been shown to provide a variety of other benefits. Almonds, for example, have also been shown to lower blood sugar levels by as much as 30%, as well as reduce inflammation in people with type 2 diabetes, a key risk factor for Alzheimer’s.
It is a good idea to incorporate these brain foods into your diet in accordance with your metabolic needs and balance. Please only chose good quality organic products.
There are also foods that can affect your mental balance and create more anxiety type responses, we will take a look at these next week.
To help create mental and emotional balance an amazing tool is meditation and this wonderful organisation is giving a whole month’s free access.
Please take a look and enjoy
Wishing you a good end to the week, and a fun filled weekend.
The sun is going to continue to shine, so get outside, enjoy the fresh air, get your vitamin d, but stay protected.
Emma