Your Mind Matters

Your thoughts matter and so does the fuel you put in your body. Let's look at different foods and how they affect your mind. Fruits and veggies are rich in nutrients like foliate, flavone, carotenoids, and antioxidants that can keep your brain and blood vessels healthy. One study found that people who ate 2.8 servings of vegetables daily reduced their rate of cognitive decline by approximately 40 percent compared with those who had less than one serving per day. A good way to implement this is to aim for at least one serving per day of dark, leafy greens; one serving of another type of veggie; and berries at least twice a week.

Be mindful when you enjoy up to one glass of wine per day, red has more beneficial polyphonous than white. For those with a family history of breast cancer, speak with your doctor before drinking alcohol for its health benefits.

Despite the recent trends emphasizing butter and coconut oil, the artery clogging saturated fats found in these foods are not only harmful to your heart, they are bad for your brain and may increase risk for neurological declines. In fact, one study found that older people who ate the most saturated fat had more than twice the risk for developing Alzheimer’s disease. The good news is that healthy fats, such as those from fish, avocados, nuts and most vegetable oils, can help reduced the risk of dementia.

Choose plant-based oils low in saturated fat, like canola, olive, and sunflower, and limit full fat dairy, butter, and fatty cuts of red meat. Another implementation would be whole grains, fruits and non-starchy vegetables. Limit added sugars like those found in baked goods and other sweet treats. Added sugars can increase your risk for weight gain and type 2 diabetes, which, research indicates, may increase the risk for developing dementia later in life. A key is to make at least half of your grain servings whole grains, and limit added sugars to no more than 10 percent of your total calories, or about 200 calories a day for women, 250 for men. Make sure you keep this in mind, literally. Everything you consume matters. Have a fantastic Friday!

Reference: Katherine Brooking, Keep Your Mind Sharp With These Brain-Boosting Foods, WebMD