Ahead of World Alzheimer’s Day this Sunday (21 September) experts from Jean Hailes for Women’s Health remind women to nurture their mind and brain for the best chance of keeping healthy, both physically and mentally.
Jean Hailes endocrinologist Dr Sonia Davison says that the link between brain and mental health is vital. “Depression and social isolation have been found to be risk factors for the development of dementia,” she says. “Addressing these issues early may be beneficial in terms of protecting healthy brain function as we age.”
Dr Davison says that three key areas affected by both brain function and mental health include mood, concentration and memory.
“Eating the wrong foods, not drinking enough water, not sleeping well and not being active can all affect mood and concentration,” she says. “This can leave you feeling moody, anxious, stressed and depressed.”
While there is some normal age-related decline when it comes to memory, Dr Davison says there is much that can be done to improve or maintain memory and brain function.
“Staying as healthy as possible helps circulation to the brain, preventing problems such as small bleeds and low level inflammation,” she advises.
Sonia’s tips to keep your mind and brain active
- Build new brain cells by challenging your mind and brain with puzzles, reading or learning something new – these help lower risk of memory problems
- Take a lunch break away from your desk – a healthy lunch and physical activity helps you stay focussed
- Connect with others – helps decrease depression and low mood, decreases risk of cardiovascular disease
- Be active on most days of the week – increases feel good hormones to the brain, helps to maintain weight, reduces blood pressure and cholesterol and balances out mood swings
Jean Hailes naturopath Sandra Villella says we can boost our minds and brains by choosing foods proven to protect and enhance them. “When we look at foods that feed our brain, evidence in the research (based on observational studies) supports eating a healthy diet,” she says. “Healthy eating also reduces our risk of cardiovascular disease.”
Sandra’s tips to feed your mind and brain
- Start the day with a healthy breakfast
- Drink water and eat regular meals and snacks to help with concentration
- Reduce saturated fats as these can increase cholesterol (linked with impaired brain function)
- Use poly- and mono-unsaturated fats such as olive and canola oils, fish, almonds and avocados
- Drink tea – L-theanine in tea promotes mental relaxation and attention
- Get plenty of omega-3s for healthy brain function – fish, walnuts and flaxseeds/linseeds
- Menopausal women may benefit from eating phytoestrogens – found in soy, as well as some grains, seeds, nuts and legumes
- Top foods for health include orange and green coloured fruit and vegetables (for their carotenoid properties); also blueberries, prunes, tomatoes, broccoli, spinach, avocado, almonds, walnuts, flaxseeds/linseeds, soy and salmon
Watch Jean Hailes naturopath Sandra Villella talk about foods that are great for the brain and cognitive function and see her prepare an easy brain food recipe Calamari al forno in the Jean Hailes kitchen.
Add Comment