Vim & Vigor - Winter 2019 - UVA - 17

BEYOND
NUTRITION
Make healthier food choices and
you'll help keep your brain performing at its peak. Here are the foods
Mosconi says to include in your diet to
best feed your brain:
EAT MORE:

Dark leafy greens

3Why: Dark leafy greens, like
spinach, swiss chard, dandelion
greens and kale, are full of vitamins,
minerals, fiber and disease-fighting
nutrients that you need for a
healthy nervous system. They also
aid digestion, flush out toxins and
improve metabolism.
EAT MORE:

Berries

3 Why: Berries, especially blackberries, blueberries, strawberries, raspberries, dark cherries, goji berries
and mulberries, are packed with antioxidants that help keep your memory
sharp as you age. They are also a great
source of fiber and glucose, the main
energy source for the brain. They are
sweet but have a low glycemic index,
so they help regulate sugar levels.
EAT MORE:

Extra-virgin olive oil
and flaxseed oil

3 Why: These oils are loaded with

anti-aging nutrients like omega-3 fatty
acids and vitamin E, which is one of
the strongest antioxidants. "Extravirgin olive oil is also rich in monounsaturated fat, a kind of fat that is good
for the heart, and what is good for the
heart is good for the brain," Mosconi
says. That's partly because keeping
your heart healthy can reduce your
risk of stroke and dementia.

Looking for more ways to keep
your brain at its best? The
National Institute on Aging
recommends that you:
3 Get regular checkups to
diagnose and manage any
chronic health problems.
3 Ask your doctor whether
medications might have side
effects that interfere with
memory or brain function.
3 Get enough sleep. That's
seven to eight hours a night
for most people.
3 Be physically active. Brisk
walking is a good choice-aim
for 30 minutes most days.
3 Keep your mind active.
Read, play games, learn a new
language, take up a musical
instrument or sign up for
a class.
3 Connect with family and
friends. Social activities can
keep your brain active. If you're
looking to meet new people,
check community organizations for activities.
3 Quit smoking and
limit alcohol.

EAT MORE:

Cold-water fatty fish

3 Why: Fatty fish, like wild Alaskan
salmon, mackerel, blue fish, sardines
and anchovies, is high in the omega-3s
your brain needs. "These foods help the
brain stay young and resilient," Mosconi
says. Omega-3s help reduce inflammation and oxidative stress, which Mosconi
describes as "a sort of rusting effect"
that damages your brain cells as you get
older or when you're sick.
EAT MORE:

Fish eggs

3 Why: Fish eggs, like salmon roe or
caviar, contain a unique blend of nutrients that Mosconi says are perfect for
the brain. Those include omega-3s;
choline, a B vitamin you need to make
memories; vitamins B6 and B12, which
support the nervous system; minerals
like iron and magnesium that you need
for healthy blood and muscles; protein;
and strong antioxidants like vitamin A,
vitamin C and selenium.
DRINK MORE:

Water

QUIZ

5 Alzheimer's
Disease Facts
A staggering 14 million
people are expected to
have Alzheimer's disease
by 2050. Learn who's most
likely to get this common
form of dementia and how
to lower your risk. Go to
uvahealth.com/facts.

3 Why: More than 80 percent of the

brain's content is water, and every
chemical reaction that takes place in
the brain requires water. "This includes
energy production in the brain-so no
water, no energy," Mosconi says.
"The brain is so sensitive to dehydration that even a minimal loss of water,
a 2 to 4 percent decrease, can cause
neurological symptoms like brain fog,
fatigue, dizziness and confusion," she
says. "Even worse, brain imaging studies have shown that mild dehydration
makes your brain shrink-and you
don't want your brain to shrink." ■

WINTE R 2019

http://www.uvahealth.com/facts

Vim & Vigor - Winter 2019 - UVA

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