Those of you who have been following me for some time know how much of a priority I place on keeping the brain healthy. Admittedly, this didn’t become a priority for me until after I sustained a traumatic brain injury in 2001. Prior to this, I’d never really stopped and given it much thought, always taking it for granted that nothing could impact the health of my brain. Sustaining a brain injury gave me a wake up call in many areas of my life, health and wellness for my brain being a big part of it. It’s now come to be realized that healthy eating leads to a healthy brain.
Brain health is something that everybody needs to make a priority given some of the alarming stats that exist.
One example is how the World Health Organization (WHO) estimates there are currently 46.5 million people living with dementia worldwide, Alzheimer’s being the most common, and this number is anticipated to increase to 75.6 million in 2030. It’s projected the number will more than triple by 2050.
To break this down even further:
– In 2011 the Alzheimer Society of Canada estimated that 14.9% of Canadians over the age of 65 were living with some form of dementia.
– In 2007 the Aging, Demographics and Memory Study (ADAMS) estimated that 14% of Americans over the age of 71 had some form of dementia.
The WHO has put together a fact file with ten brief interesting facts on dementia.
Knowing that a brain injury gives me slightly higher odds of getting dementia, I have made it a priority to look at ways that I can minimize my risks. Continually challenging the brain with mental stimulation is one way to do so and in my blog on Brain Awareness Week I shared a variety of resources on how you can do so.
Researchers have discovered important risk factors, some of which can be controlled, that affect our risk of developing dementia that include genetics, ageing, medical history, environmental factors and lifestyle choices.
Today I am sharing one approach I’ve taken that I believe has significantly lowered my risk and it’s one that you may want to also apply to your own life to lower your risk if you haven’t already done so.
Recent studies have shown there is growing evidence suggesting that the health of the brain is closely linked to the overall health of the heart and blood vessels. Many factors that increase the risk of cardiovascular disease are also associated with a higher risk of developing Alzheimer’s and other dementias. These factors include smoking, obesity diabetes, high cholesterol and hypertension.
Knowing this, it would seem to make sense that looking after your heart may play a role in protecting the brain and reduce the risk of developing Alzheimer’s and other dementias. While there are many different things that you can do with regards to this (regular exercise, maintain a healthy weight, etc.) emerging evidence suggests that consuming a diet that benefits the heart, such as one that is low in saturated fats and rich in vegetables and vegetable based oils, may be associated with reduced dementia risk.
I made the decision several years ago to make some changes to my diet, two of these being to eliminate all dairy and to significantly reduce my consumption of animal based protein, switching to grass fed as opposed to grain fed when I do consume any, to reduce my intake of saturated fats.
On a positive note, many studies have been completed with findings showing that certain foods may help keep the brain healthy and have high levels of antioxidants, which help in countering some of the toxins that may exist, which also contributes to your brain health. These foods include:
1. Fatty fish, flax seeds and avocados (Omega 3’s)
2. Dark leafy greens such as kale and spinach
3. Beans and legumes
4. Cruciferous vegetables such as broccoli, cauliflower and brussels sprouts
5. Berries, blueberries and strawberries especially
6. Whole grains, for those who are gluten free steel cut oats, quinoa and amaranth can be used
7. Cocoa
8. Nuts, all are good with almonds and walnuts offering the highest benefit
9. Vegetables such as beets, carrots, squash and asparagus
10. Spices such as ginger, turmeric (some parts of India have the lowest level of dementia and it’s felt their frequent use of turmeric in curries has a lot to do with this)
As with most areas in the medical field, more research is needed to identify definitive causes of dementia so while there are many suggested preventative measures out there, it really comes down to you doing your own research and becoming aware of what factors are within your control that you may want to incorporate into your daily lifestyle.
The bottom line here is that good health doesn’t just happen, you have to do your part and take an active role in making it happen.
I know for me it’s a no brainer (pun intended!) to stay on track with my dietary changes and while there were certain foods that I initially missed eating, it wasn’t too long before the benefits outweighed the sense of loss of not being able to eat a slice of apple pie. I feel great, have boundless energy and feel much healthier from the inside out.
I have been amazed with how many fabulous and easy recipes I’ve been able to find that don’t contain gluten and dairy, some of my favorites come from www.againstallgrain.com, that I feel actually taste better than the more traditional recipes that do contain dairy and gluten.
I’d love to hear what you are doing to look after your brain health!
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