“We see with our brains, not with our eyes.”
Do you want to boost your brain health, prevent memory loss, and reduce your risk of Alzheimer’s disease? If so, you might want to check out Power Foods for the Brain by Neal Barnard, a New York Times bestselling author, clinical researcher, and health advocate.
In this book, Barnard reveals the latest scientific evidence on how certain foods, exercises, and supplements can protect your brain and optimize its function.
He also provides a simple 3-step plan to help you implement these strategies in your daily life. Here are 10 nuggets from the book that you can use to improve your brain health today.
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Eat a plant-based diet
One of the main messages of the book is that a plant-based diet is the best way to nourish your brain and prevent cognitive decline.
Plant foods, such as fruits, vegetables, whole grains, beans, nuts, and seeds, are rich in antioxidants, phytochemicals, fiber, and vitamins, which can protect the brain from oxidative stress, inflammation, and toxins.
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Avoid artificial sweeteners
While artificial sweeteners may seem like a healthier alternative to sugar, research suggests that they may have negative effects on brain health. The book encourages using natural sweeteners like fruit or small amounts of natural sugars instead.
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Avoid metals and other toxins
Barnard also cautions against exposure to metals and other toxins that can accumulate in the brain and impair its function. The four main sources of metals that can affect the brain: are aluminum, copper, iron, and zinc.
Aluminium can be found in cookware, soda cans, antacids, and antiperspirants. Copper can be found in plumbing pipes, supplements, and multivitamins. Iron can be found in cast iron pans, supplements, and fortified cereals. Zinc can be found in supplements, denture adhesives, and cold remedies.
Barnard suggests avoiding or limiting these sources and opting for stainless steel or ceramic cookware, filtered water, and natural personal care products.
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Boost your B vitamins
One of the key nutrients for the brain is the B vitamin family, which includes folate, vitamin B6, and vitamin B12. These vitamins are essential for the production of neurotransmitters, the maintenance of nerve cells, and the prevention of homocysteine, an amino acid that can damage the brain.
You can get enough B vitamins from food sources, such as leafy greens, beans, citrus fruits, and fortified cereals for folate; bananas, potatoes, and avocados for vitamin B6; and fortified plant milks, nutritional yeast, and supplements for vitamin B12.
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Spice up your meals
Another way to enhance your brain health is to add some spices to your meals, such as turmeric, cinnamon, ginger, rosemary, and sage.
Incorporate these spices into your dishes, such as curries, soups, salads, and desserts, or drink them as teas.
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Exercise regularly
Besides eating well, another important factor for the brain is physical activity. Exercise can improve blood flow, oxygen delivery, and glucose metabolism in the brain, as well as stimulate the growth of new brain cells and connections.
Do at least 30 minutes of moderate aerobic exercise, such as brisk walking, jogging, cycling, or swimming, at least five times a week, and add strength training and balance exercises to your routine.
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Train your brain
In addition to exercising your body, you also need to exercise your brain to keep it sharp and agile. Barnard suggests doing some mental activities that challenge your memory, attention, reasoning, and creativity, such as crossword puzzles, sudoku, chess, trivia, word games, or learning a new skill or language.
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Sleep well
Another essential habit for the brain is getting enough quality sleep. Good sleep is crucial for the consolidation of memories, the removal of waste products, and the restoration of brain energy.
It’s important to follow a consistent sleep schedule and avoid caffeine, alcohol, nicotine, and heavy meals before bedtime,
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Manage stress
One of the biggest enemies of the brain is chronic stress, which can impair memory, mood, and cognition.
Barnard advises finding healthy ways to cope with stress, such as meditation, yoga, breathing exercises, music, humor, or social support.
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Consider Supplements
The last nugget from the book is to consider taking some supplements that can support your brain health, such as vitamin E, vitamin D, and omega-3 fatty acids.
These supplements can provide antioxidant, anti-inflammatory, and neuroprotective benefits, and may help prevent or slow down the progression of Alzheimer’s disease.
However, supplements are not a substitute for a healthy diet and lifestyle.
Remember, your brain is your most precious asset, and you can take care of it by following these simple steps.
If you want to read more about Power Foods for the Brain by Neal Barnard, you can find the book on Amazon1 or watch his TEDx talk2.
Happy reading and happy eating!