Using Food to Optimize your Cognitive Function KERRI GROEN, DIRECTOR OF NURSING AND WELLNESS SERVICES

ASSISTED CHOICE

Why does cognition mean?

Cognitive function, or cognition, refers to one’s ability to process thoughts. It includes memory, learning and processing information, speech, and reading comprehension

Cognitive function tends to slowly decline as we age, but overall should not dramatically change in healthy individuals

What is impaired cognitive function?

Progressive loss of mental ability Difficulty learning new skills Impaired memory Inability or difficulty in speech Decrease in reaction time Loss of or decline in visual-spatial coordination Difficulty in problem solving

What causes cognitive decline?

Aging (typically decline begins around age 70)

Hormonal imbalance (Includes menopause)

Illness

Trauma Malnutrition (Includes

obesity) Hypoxia Hypertension

What can I do to slow cognitive decline?

EXERCISE BRAIN GAMES MUSIC STRESS REDUCTION DECREASE ALCOHOL CONSUMPTION SOME SUPPLEMENTS EAT THE PROPER FOODS

The power of the berry

Blueberries and strawberries, which are high in flavonoids, appear to reduce cognitive decline in older adults according to a new study. The study results suggest that cognitive aging could be delayed by up to 2.5 years in elderly who consume greater amounts of the flavonoid-rich berries.

Other fruit to try

Elderberries Cranberries Cantaloupes Kiwi Oranges

Grapes Pomegranates Plums Raspberries Bananas

An Apple a Day…

Apples – Here’s a twist to the apple adage to make it more suitable for adults: an apple a day keeps dementia away. Apples, which are rich in the antioxidant quercetin, can efficiently protect the brain cells from free radical damage on the outer lining of neurons. Get the most out of your apples by eating an apple a day with its skin.

Why are these fruits so powerful?

Flavonoids are compounds found in plants that generally have powerful antioxidant and anti-inflammatory properties. Experts believe that stress and inflammation contribute to cognitive impairment and that increasing consumption of flavonoids could mitigate the harmful effects

Previous studies of the positive effects of flavonoids, particularly anthocyanidins, are limited to animal models or very small trials in older persons, but have shown greater consumption of foods with these compounds improve cognitive function.

Other anti-oxidant rich foods

Vegetable juice Avocados Dark chocolate Green tea Beans (kidney, pinto, and black beans) Beets Apples Tomatoes Red and green peppers

The importance of Omega Fatty Acids

Essential amino acids that are not produced by our bodies

Highly concentrated in our brains Help build healthy cells Help brain and nerve function Lower the risk of cardiovascular disease, Alzheimer’s

and diabetes Considered an anti-inflammatory

Sources of Omega 3

Coldwater fish, such as salmon, mackerel, and sardines (2-3 servings a week)

Walnuts Flaxseed Leafy green vegetables Pumpkin seeds

Go Nuts!!

As is the case with Prozac, walnuts' potential antidepressant effect pertains to serotonin, the important brain chemical that controls both your moods and your appetite. Like Prozac and other selective serotonin reuptake inhibitor drugs (SSRIs), walnuts may influence the human brain's serotonin levels, according to Professor James Duke's book "Anti-Aging Prescriptions." That means that you may be able to relieve the disorders commonly treated with antidepressant drugs -- insomnia, depression, overeating and other compulsive behavior -- without the dangerous side effects.

Other nuts to try

Almonds – Munching a handful of almonds (at least two ounces a day) works great for the brain. Thanks to phenylalanine, L-carnitine, riboflavin, and omega 3 fatty acids, which are all potent brain nutrients that help maintain neurological function and fight memory loss. Researchers from the University of Illinois in Chicago found that an almond diet greatly improved memory in mice that are afflicted with an illness similar to Alzheimer’s disease.

Cashews – If you love snacking on cashews, you’re in for a treat. These aren’t only tasty snacks, they’re also filled with magnesium, which helps the brain by opening up the blood vessels to encourage more oxygen to come in. As you know, more oxygen in the blood that goes to the brain, the better the brain can function.

Nuts contain vitamin E, which according to a study in the American Journal of Epidemiology, not only boosts brain function but also prevents cognitive deterioration especially among the elderly.

Green Tea

While alcohol kills brain cells (liver cells damaged by alcohol produce toxic byproducts like ammonia, the excess of which enters the brain), green tea on the other hand helps create new cells.

Molecular Nutrition and Food Research journal published a study indicating that the chemical epigallocatechin-3 gallate (EGCG) promotes growth of brand new brain cells, and thereby improving brain processes like spatial reasoning, memory, and decision-making. Caffeine in tea is also known to stimulate brain activity. Two cups of green tea a day will provide you with wonderful benefits for the brain.

Brown rice

Brown rice – Brown rice is an excellent fuel for the brain. As you probably know, brown rice is big on B vitamins. It also has riboflavin for energy production in the brain cells and this is accomplished by jumpstarting the mitochondria. The other B vitamins like thiamin and niacin are also crucial for healthy brain function. Note: This does not apply to white rice.

Whole Grains

Whole grains – Just like the body, the brain also needs energy to function. And one of the best ways to get that energy is through whole grains. Whole grains provide glucose, which the brain can use as fuel. This can keep you mentally focused and alert throughout the day. Examples of whole grains are brown rice, rolled oats, wheat bread, brown pasta and wheat bran.

Oatmeal

Oatmeal – Eating oatmeal in the morning won’t only help keep you full longer, it also fuels your mind with the help of glucose. Providing a nutritional balance of vitamin E, vitamin B complex, zinc, potassium, and carbohydrates, oatmeal has positive effects on memory, brain longevity, and learning skills.

EVOO

Extra virgin olive oil – Do you know what ADDLs are? Short for amyloid B-derived diffusible ligands; these are toxic proteins that trigger the onset of Alzheimer’s disease. These proteins attach themselves to the brain cells, making communication much more difficult. This leads to loss of memory. The best way to combat ADDLs is with extra virgin olive oil with its powerful oleocanthal compound. This is according to a study from the Monell Chemical Senses Center in Philadelphia.

Eggs

Eggs – Eating eggs for breakfast—whether omelet, scrambled, sunny side up or boiled—has been proven to be effective in supporting brain function. The yellow part called the yolk is an excellent source of choline, a precursor for the neurotransmitter acetylcholine, which helps keep your memory in top condition. A Swiss study provides evidence for this theory, stating that eggs definitely give you an edge when it comes to cognitive performance.

YUMMY

DARK CHOCOLATE – (MILK AND WHITE CHOCOLATES) ARE JUST TOO FATTY AND SUGARY FOR YOUR OWN GOOD. A 2009 STUDY DISCOVERED THAT ONE-THIRD OUNCE A DAY CAN DO SO MUCH IN THWARTING MEMORY LOSS. THE FINDINGS ELABORATED THAT THIS IS DUE TO THE POLYPHENOLS FOUND IN COCOA THAT PROMOTES GOOD BLOOD CIRCULATION TO THE BRAIN

Lean beef

Lean beef – Beef is often frowned upon by health buffs since it’s loaded with cholesterol. But lean beef isn’t as bad. Apart from being a good source of protein, it also has high levels of iron. One study found that women with sufficient iron in the bloodstream scored not only higher but also finished mental tasks more quickly compared to iron-deficient women. This is because this mineral transports oxygen to the brain and body. These findings were published in the American Journal of Clinical Nutrition.

Chicken

Chicken – Can chicken make you brainier? A 2011 study says yes. According to researchers from Boston University, chicken contains a B vitamin called choline that can help protect the brain from aging. In their course of research, they found that people who consumed food sources with choline fared better in memory tests. They were also at lower risk of dementia.

Dairy Products

Cheese –Emerging research shows that the essential fatty acids in cheese can effectively sharpen the mind. Those who consumed cheese and other dairy products like yogurt and milk achieved higher scores on mental ability tests than those who do not

Milk –Other than supplying you with adequate calcium for the bones and teeth, a University of Maine study revealed that milk can also boost mental performance. Researchers believe the key is magnesium, one of the main minerals in milk. Out of the 900 participants involved in the study, those who had higher milk intake had significantly higher scores on memory and mental aptitude tests than those rarely or never drank milk

Yogurt – The amino acid in yogurt called tyrosine helps produce neurotransmitters like noradrenalin and dopamine

Sweet potatoes

Sweet Potatoes – Don’t be fooled by the name—sweet potatoes are in fact less sugary than white potatoes. Not only that, evidence shows that this antioxidant-loaded root crop has excellent anti-inflammatory properties that can slow down deterioration of the brain among those who suffer from Alzheimer’s disease. Sweet potatoes are loaded with carotenoids, which protect brain cells from free radical damage and help create new neurons and connections.

Spinach

Spinach – Apparently, spinach isn’t only for getting Popeye-like strength. It’s also jampacked with brain-boosting vitamins like vitamin E, vitamin K and folate. In the 2006 study, it was revealed that daily consumption of three servings of spinach could slow down cognitive decline by as much as 40 percent.

Beets and Brussel Sprouts

Beets – Researchers from the Wake Forest University reported that beets contain natural nitrates that boost brain performance by increasing blood flow to the brain. This is definitely a good reason to eat more of this amazing root vegetable.

Brussels sprouts – Apart from broccoli, you can also get your day’s supply of vitamin K from Brussels sprouts. This vegetable can also deliver your much-needed vitamin C, omega 3 fatty acids, and tryptophan. All these nutrients do a great job in repairing DNA in cells and supporting optimal brain function.

Lettuce and cabbage

Red Cabbage Scientists from the Agricultural

Research Service (ARS) confirmed that red cabbage has 36 anthocyanins that can improve brain function and protect against oxidative stress. Another study from Cornell University explored the ability of red cabbage to reduce beta-amyloid buildup in the brain, which as stated early on, is typical in Alzheimer’s disease.

Romaine lettuce In a Harvard Medical School research, it

was found that women who consumed green leafy vegetables particularly romaine lettuce were at less risk of cognitive decline than those who don’t eat their veggies. Similar studies echo these findings.

A Korean study pointed out the romaine lettuce’s phenolic compounds do a terrific job of protecting the brain from oxidative stress. An Indian study meanwhile, indicated the vegetable’s anxiolytic properties making people less prone to anxiety and panic attacks.

Foods that impair cognitive function

Short term cognitive function Candy, cakes, doughnuts,

etc. Energy drinks Soda and some fruit juices Energy bars Canned fruit (Canned fruit

packed in heavy syrup can be up to 22% sugar

Long term cognitive function Processed foods High fat foods High sodium foods High sugar foods

For More Information KERRI GROEN, 404-840-2290

KERRI@ASSISTEDCHOICE.COM

Assisted Choice | @assistedchoice