(NaturalNews) The incidences of dementia and Alzheimer’s in the United States are anticipated to increase along with people’s longevity. A study indicated that the direct and indirect medical costs in the country may be expected to double by the year 2040. The rising number of incidences of these mental conditions have triggered efforts to devise preventive measures. According to research specialists, people can modify their lifestyles to decrease the probability of developing dementia and Alzheimer’s. These include integrating daily physical and mental exercises and a healthier diet.
These mental health problems are two of the most devastating degenerative illnesses today. However, research indicates that they are easily preventable. If a member of the family suffered from it, other family members can prevent acquiring this health problem through diet modification.
There are certain food items that can be incorporated in the daily diet to help enhance brain functioning, such as:
1. Green, leafy vegetables like mustard leaves, spinach, kale and collard.
These vegetables have a high folate (folic acid) content which can help decrease depression and improve cognitive functions.
2. Vegetables of the Cruciferae family, such as cauliflower, kale, broccoli, Brussels sprouts and bok choy.
They have folate and carotene that help decrease the levels of amino acids associated with impaired cognition.
3. Legumes and beans have magnesium, iron, folate and potassium.
These components help maintain the functioning of the body’s systems and action potential in the cells of the brain. These food items also have choline, which increases the action of the neurotransmitter acetylcholine (ACh) in the brain.
4. Cherries and berries have anthocyanin, which helps in protecting the brain from more harm caused by unstable molecules known as free radicals.
At the same time, polyphenols are found in blueberries, which are great in preventing the buildup of pathogenic proteins that are found prevalent among people with brain diseases. These fruits are antioxidants and are anti-inflammatory. They contain high amounts of vitamins C and E.
5. Whole grains like kammut, quinoa, and gluten-free oats are complex carbohydrates that are rich in fiber and B vitamins.
Carbohydrates are converted into glucose, which is the major energy source of the brain.
6. Omega-3 fatty acids are great brain boosters
A report indicated that there is 26 percent less risk of developing lesions in the brain that cause brain disease among individuals who consume food high in omega-3 fatty acids on a daily basis. Apparently, these dietary components are efficient in maintaining brain functions. Omega-3 can only be obtained through the consumption of fish, olive oil, flaxseed and omega-3 supplements.
7. Unsalted pumpkin seeds and sunflower seeds have healthy fats, vitamin E, choline and zinc, which are useful in maintaining cognitive health.
8. Squash, pumpkin, asparagus, carrots, beets and tomatoes should not be overcooked.
They contain vitamins and minerals like folate, iron and vitamin A, which are all useful for brain wellness and boosting its function.
9. Sage, cinnamon, turmeric and cumin
These spices help to break down plaque buildup in the brain. Sage has strong anti-inflammatory and antioxidant properties. Curcumin, which provides the yellowish color of turmeric, is a potent anti-oxidizing enzyme. Cinnamon is known to enhance cognition, regulate sugar levels in the blood, contain manganese and have antimicrobial properties. Cumin is rich in phosphatidylethanolamine, which facilitates regeneration of brain cells.
10. Almonds, walnuts, cashews, hazelnuts, pecans and peanuts all contain pyridoxine (a B vitamin), folate, magnesium and omega-3 and omega-6 fatty acids that help to boost brain functioning.
Other health issues that affect the brain unfavorably and need to be prevented include heart ailments, obesity, diabetes mellitus and high blood pressure. In addition, to maintain a healthy body and sound mind, people should steer clear of environmental pathogens, excessive stress, sugar, caffeine, illicit substances, excessive alcohol drinking and cigarette smoking.
Healthy decisions take account of being responsible for your own health and wellbeing, socializing with encouraging peer groups, creating an environment free of toxins, engaging in regular exercise and weight maintenance, sleeping for eight hours, properly managing stress and having gratitude.
Sources for this article include:
About the author:
Sandeep is an mountain climber, runner, and fitness coach. He shares his tips for staying in shape and eating healthy on quickeasyfit.