By KARISSA WINKEL
Cottonwood Extension District
You know that healthy foods are good for the body, but you may not consider the impact nutrition has on everyday tasks. A balanced diet can support brain functions including balance, posture, coordination, and breathing.
As you know, the brain is complex. It’s the control system of the entire body, and it relies on a network of brain cells and neurons to communicate. The good news is that there are ways to nourish the brain to support cognitive capacity and protect it for years to come.
One way to protect the brain is to reduce inflammation. Harmful molecules around the brain can increase inflammation and damage neurons. In the long term, this increases the risk of neurodegenerative diseases like dementia. Sources of omega-3 fatty acids like salmon, nuts and seeds, and olive oil can reduce brain inflammation, support new brain cells, and help neurons communicate better with the rest of the body. Also, colorful fruits and vegetables provide the brain with antioxidants and vitamins that help to protect the brain.
B Vitamins, especially folate, are another superhero for brain health. They are shown to reduce the risk of dementia and slow cognitive decline. B vitamins are found in whole grains, legumes, nuts, leafy green vegetables, and eggs.
Another essential vitamin for brain health is Vitamin D, and a lack of it can cause issues with memory and thinking and increase the risk of dementia. Foods like salmon, tuna, fortified grains, and milk are high in Vitamin D. Also, at least 5 minutes of sunlight exposure each day allows the body to produce vitamin D from the food you eat.
Overall, an eating plan focusing on plenty of fruits and vegetables, moderate amounts of protein, and low amounts of saturated fat and sugar is best for optimizing brain health. This is known as the MIND diet, and it’s designed to reduce the risk of neurodegenerative diseases and slow cognitive decline. This eating approach combines the Mediterranean eating plan with the
Dietary Approaches to Stop Hypertension (DASH). The MIND eating plan focuses on foods that are associated with brain function like green leafy vegetables, nuts, berries, beans, whole grains, fish, poultry, and olive oil.
If you would like to learn more about the MIND diet, join the Cottonwood District and K-State 105 for Nourishing the Brain: Recommendations for Combating Neurodegenerative Diseases. This program will take place at the Great Bend Senior Center on November 20th at 1 pm.
It’s never too late to incorporate brain-boosting foods into your diet. Immediate and long-term benefits can be achieved by nourishing the brain!
Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or [email protected].