Stock Your Refrigerator With Brain Food

With nearly 80 million boomers (aged 45-63) looking to live longer and live well, keeping a healthy brain is 'on our minds' today and researchers are uncovering incredible ways to preserve and even boost our brain potential as we age.

From recent research in the Journal of Geriatric Psychiatry linking low vitamin D to cognitive impairment to research out of Tufts University suggesting blueberries may preserve mental-motor skills and memory to science conducted out of Baylor University Medical Center in Dallas on that yellow spice sitting in our cupboard (turmeric in yellow curry) and it's link to reducing Alzheimer's disease, it's time to study up and get active to do the most to get the most out of our brains.

• Eat smart, think smart.
• Move well, think well.
• Stay physically and mentally well with weight and blood pressure.
• Play games and prevent brain drain.

• It's estimated that a quarter of people in their 80s and a third of those in their 90s have dementia. Even more have mild cognitive impairment.
• Alzheimer's affects nearly 1 in 10 Americans over 65 and half of those over 85 years!
• Some of us just contend with the daily 'forgetful' moments that push us nearly to wit's end.
• Normal decreases occur with age, but there are ways to keep the mind sharp as we push the boundaries of living longer, active and meaningful/mindful lives.
• Enough is enough - here's how to boost your brain's performance today and for the long run.
Eat Smart

Blueberries. While all the details aren't fully understood, we do know that those flavonoids - antioxidants like anythocyanin in blueberries cross into the brain and appear to increase brain cell nerve connections and stimulate regeneration of brain nerve cells. The flavonoids - these plant nutrients - seem to improve memory by activating certain proteins in the hippocampus (the part of the brain that controls learning and memory.) Potentially increasing memory capacity and performance! Research from Tuft University's James Joseph suggests that blueberries may protect against some of the age-related decline in brain function - improving memory function and motor performance. According to Joseph, blueberries get the nerve cells talking to one another again. Have blueberries with breakfast in your cereal or yogurt each day.

Drink milk. Vitamin D. Milk. One 8-ounce cup of non-fat and low-fat milk has 25% of the daily recommended amount of vitamin D, not to mention terrific energy-enhancing protein, 30% of your bone-building calcium and other essential nutrients. Some studies have shown that people with low vitamin D have lower scores on memory tests. With an estimated 50% of adults having vitamin D insufficiency or deficiency today and a number of other health issues being linked to low vitamin D status, it's a safe bet that getting good sources of D in your day is a smart choice. Nonfat and lowfat milk are an excellent source and so is cod liver oil (yes, cod liver oil), fortified cereals and whole eggs are good sources (10% DV), and some people choose to take a supplement.

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Eat fish and seafood and WALNUTS. Omega-3s play a role in heart health, but it looks like they may also play an important role in brain health as well. Omega-3s are anti-inflammatory fats and a number of studies have found a link between memory and eating fatty fish. And a study just published a few weeks ago in the British Journal of Nutrition by scientists at the USDA Human Nutrition Research Center on Aging found that adding walnuts, rich in polyphenols and other antioxidants as well as essential fatty acids like omega-3s to the diet may help improve performance on age-sensitive brain driven skills like tests of balance, coordination and 'spatial' or working memory. More research is needed, but there appears to be a smart strategies for overall health in eating more omega-3s in your foods.

Spice it up. Turmeric is one of the important spices for health - especially it appears, for protecting a healthy brain. Certain areas of India (just 5% of those over age 60) where curries are consumed regularly have significantly lower rates of Alzheimer's disease than here in the U.S. (1 in 10 Americans over 65 and nearly half of those over 85 years!-NIH statistics) It's the curcumin in turmeric that appears to have the active role in being a powerful agent in helping prevent and treat memory related conditions like dementia and Alzheimer's and a host of other conditions including certain cancers and diabetes. On the minds (emphasis intended) of many researchers as they explore the role of turmeric in brain health and protecting against cognitive decline associated with aging. Turmeric - found in yellow curry - has high levels of phenols-powerful antioxidants-and is easy to sprinkle into rice dishes, soups, mashed potatoes, savory salad dressings, in tuna or chicken salads, and combined with chickpeas, a little honey, dried cherries, onions, carrots as a delicious meal or side. A tsp of yellow curry has as much antioxidants as 1/2 cup of red grapes or 3/4 cup of chopped broccoli!

Eat leafy greens and other veggies regularly. Good for so many things - it may help with the blood pressure, waistline and weight. Some studies suggest a link between memory and our green leafies. Keep in mind to eat a salad or green veggie daily.

Wendy Bazilian is a doctor of public health, registered dietitian and freelance writer in San Diego. She is also the Nutrition Specialist at the renowned Golden Door. Also, Dr. Wendy is author of The SuperFoodsRx Diet. For more information visit www.wendybazilian.com .

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