here’s a growing body of research telling us that we can live
longer—and sharper—if we keep our brain stimulated with
enjoyable mental, physical and social activities. Here are a few
simple brain-boosting tips  based
on the research:
Breathe deeply.
Before you tackle any mental chore, take a few deep breaths. This
will send oxygen to your brain and will also have a calming effect.
A study published in the journal Psychosomatic Medicine suggests
that people who stay calm, organized and active can reduce their
health risks and live longer and happier.
Try new things.
Do something different every day. Introduce yourself to someone
and start a conversation. Take up a new activity. Make a mundane
change in your routine such as taking a different route to work.
Or even do something silly like eating dinner with your non-dominant
hand. New experiences stimulate our brain cells to form new connections.
The American Journal of Public Health reported a four-year
study finding that older women who were “the most socially
active” had a significantly lower risk for cognitive decline.
Get plenty of vitamin B12.
Are you getting enough B12? Many people are not but they don’t
know it. Vitamin B12 can be found in fish, milk, meat and fortified
cereals. It’s also available in food supplements. A study
in the journal Neurology found that older people with the
highest B12 levels were six times less likely to experience brain
atrophy than those with the lowest B12 levels.
Eat fish rich in omega-3.
A diet that includes regular servings of baked or broiled fish is
great for the brain. Many studies have identified the omega-3 fatty
acids in fish as uniquely helpful in slowing age-related mental
decline. And now a new study in Neurology has found that
older adults who ate tuna, salmon and similar “dark-fleshed
fish” at least three times a week were less prone to a subtle
form of brain damage (called “silent brain infarcts”)
linked to stroke and dementia.
Both the American Heart Association and the federal Dietary Guidelines
for Americans recommend that all adults and particularly those who
have had a “cardiac event” eat at least two servings
of salmon, tuna or trout per week.
Why don’t fried
fillets and fish sticks count?
The type of fish that’s used in fast-food restaurants and
in many frozen-fish products sold in supermarkets contain very low
levels of omega-3 fatty acids, explains Tufts University nutritionist
Alice H. Lichtenstein, D.Sc. And to make matters worse, she reminds
us to also be wary of the “added calories that come from the
cooking process and the potential for trans fats from the type of
fat used to fry the fish in.” 
—Adapted
from the Tufts University Health & Nutrition Letter and the
Center for Women’s Healthcare Food and Fitness Advisor.
Fun, easy ways to boost your brain power (click)
Tighten your tummy for health benefits (click)
G-U-L-P to a better memory (click)
|
