So let’s dive into an incredible important topic our brain health as we age many of us worry about the effects of Dementia or cognitive decline but what if I told you that the food we eat plays a significant role in protecting our brain so let’s explore the science behind our brain health and discover the number one food that will help prevent dementia and other neurogenic problems so so to understand how food affects our brains we first have to understand what dementia is dementia is an umbrella term
for a range of cognitive impairments that interfere with daily life and the most common type that we hear about is Alzheimer’s disease which is characterized by memory loss confusion and changes in our Behavior physiologically dementia is associated with degeneration of neurons and a breakdown of communication Pathways in the brain and this accumulation of proteins such as ameloid beta Plax disrupts these Pathways leading to impaired cognition and function and these changes can start years even decades before symptoms even appear so
the earlier we can Implement protective strategies the better that we’re going to take care of our own brains and bodies so let’s talk about diets you might be wondering how does the food we eat impact our brains with theas research has shown that certain dietary patterns have a profound effect on our brain health for example the Mediterranean diet which is rich in fruits vegetables whole grains healthy fats has been linked to a lower risk of cognitive decline you see the brain requires specific nutrients to function
optimally including essential fatty acids antioxidants vitamins and minerals our brains are made up about 60% fat Omega-3s play a significant role that’s omega-3 fatty acids plays a crucial role in maintaining these neuronal structures and functions making sure that they’re functioning correctly and these fats are so essential for building cell membranes and promoting that communication between those neurons so what is that number one food for our brain health it’s fatty fish fish like cmon sardines and mackerel are packed
with omega-3 fatty acids particularly DHA and EPA and Studies have shown over and over that these fatty acids help reduce inflammation it improves blood flow to the brain and enhances the growth of new brain cells let me break it down one more step DHA called doosa hexanoic acid is critical for the structure and function of our brain cells it supports synaptic plasticity which is essential for learning a memory additionally EPA eoso pentanoic acid has anti-inflammatory properties that protect against neurod degeneration and
what’s interesting is that studies show that a diet rich in Omega-3s reduces the risk of Alzheimer’s disease in our brain by up to 30% this is due to the role that these fatty acids are promoting cellular health and protecting our brains against oxidative stress so let’s discuss how we can incorporate this fatty fish into our meals we want to consume it at least twice a week if you’re going to eat grilled salmon for example you could marinate those salmon filets and lemon juice garlic and herbs
before even grilling it this is extremely delicious and healthy you can take sardines many ways you can prepare it but sardin salad you could toss a can in sardines in a mixed salad with cherry tomatoes olives and vinegarette for quick lunch mackerel pasta you can prepare the whole grain pasta with a light olive oil garlic or a nutritious dinner option there’s many ways to prepare fatty fishes and if you’re not a fan of fish you can follow a vegetarian diet don’t worry you can still get your Omega-3s from your Alpha lenol lenic
acids your walnuts your flax seeds your chia seeds these plant-based Alternatives will still help you although when your body converts those those alas to those Omega-3s those dhas that you’re trying to get from fish you’re going to get less of it so here’s the bottom line if you like fish get that fatty fish in your diet as we age it’s so critical that we get that DHA that EPA those fatty fishes make a tremendous difference for our brain because our brain is composed of fat too our brain function those neurons those
neurotransmitters all need those Omega-3s and that will prevent many of those neurodegenerative diseases that’s so common today I hope this video serves you well please pass it on to a loved one leave your comments below and most important make it a great day I’m Dr Alan mandell.
Here are the key points:
- Brain Health and Dementia: The video discusses the impact of diet on brain health, focusing on dementia and cognitive decline, and emphasizes the importance of early intervention through protective dietary strategies.
- Dementia and Alzheimer’s: Dementia includes various cognitive impairments, with Alzheimer’s being the most common, characterized by memory loss and confusion due to neuron degeneration and disrupted brain communication pathways.
- Impact of Diet on Brain Function: The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, is linked to lower cognitive decline risk. Essential nutrients, particularly Omega-3 fatty acids, are crucial for optimal brain function.
- Fatty Fish as Brain Food: Fatty fish like salmon, sardines, and mackerel, high in Omega-3s (DHA and EPA), support brain health by reducing inflammation, improving blood flow, and promoting new brain cell growth, potentially lowering Alzheimer’s risk by up to 30%.
- Incorporating Fatty Fish and Alternatives: Aim to eat fatty fish at least twice a week. For non-fish eaters, plant-based Omega-3 sources like walnuts, flax seeds, and chia seeds are alternatives, though less efficiently converted to DHA and EPA.
Salmon is a powerhouse of nutrients that can play a significant role in preventing dementia and Alzheimer’s disease. Rich in omega-3 fatty acids, particularly EPA and DHA, salmon helps support brain health by reducing inflammation and promoting neuroplasticity, which is the brain’s ability to adapt and form new connections.
Studies suggest that omega-3 fatty acids can lower the risk of cognitive decline by improving blood flow to the brain and enhancing memory and overall cognitive function. Additionally, salmon is packed with antioxidants like astaxanthin, which can protect brain cells from oxidative stress.
This is crucial since oxidative damage is linked to neurodegenerative diseases. Furthermore, the vitamin D found in salmon can support cognitive health and reduce the risk of Alzheimer’s, as low levels of vitamin D have been associated with an increased risk of developing dementia.
Incorporating salmon into your diet not only provides these essential nutrients but also contributes to a heart-healthy lifestyle, ensuring optimal blood circulation to vital organs, including the brain. Enjoying fatty fish like salmon a few times a week can be a delicious and impactful way to support your cognitive health and potentially stave off the onset of dementia and Alzheimer’s.
