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BODY: NUTRITION


	In this section Body: Introduction Body: Exercise Body: Stress reduction and sleep Body: Nutrition Body: Critical health indicators Body: Help in setting your goals Print the Healthy Brain worksheet Back to main Healthy Brain page

For mental fitness, there is some indication that controlling overall calorie consumption is important. Keeping your food portions reasonable is strongly advised - so, do not "super-size it"!

WHAT TO EAT
Fruit, nuts and vegetables.There is an important antioxidant, quercetin, that is found in the skin of apples and berries - especially blueberries, cranberries, and onions. This chemical stimulates an increased production of a neurotransmitter called acetylcholine, which is essential for memory. To get the benefits, you need to eat two or three helpings of these fruits each day, or drink two eight-ounce glasses of apple juice. Apple

Green leafy vegetables, bananas, and oranges are rich in folic acid. Although the results have been mixed, some studies have found that people who ingest a lot of folic acid and have high levels in their blood are significantly less at risk of developing dementia. A Dutch study found that folic acid supplements made a significant difference to memory in elderly people. Those who took 800mcg daily improved their memory to the point that it was equivalent to being mentally five years younger.

Foods rich in Omega 3 fats. Soy products, cold-water fish, flax seed oil, and walnuts are good for overall health and support good mental fitness.

Proteins found in meat, fish, and soy products are necessary for the B vitamins that help us deal with amino acids. Vitamin B6 and B12 are essential to keeping our heart, circulation systems, and brain healthy. People with Alzheimer’s and other dementias often have very low levels of B12 in their blood stream, and B12 deficiency is one of the first things that doctors check when seniors show symptoms of dementia.

A Canadian study found that people deprived of a few hours of sleep remembered 30% less in logic games than the well-rested group. As we age, we tend to sleep less - not because we need less, but because we can become less efficient sleepers and may find it harder to sleep without interruption.

WHAT TO DRINK
For mental clarity, your brain must be well-hydrated. Water is essential for all aspects of your health.

Important tip: Drink 6 to 8 glasses of water or tea daily.

Tea is good for the body and mind. Green tea is full of antioxidants, and jasmine tea has even more. Black tea has been shown in a double blind trial to help people recover more quickly from stress, and given the damaging effects of stress on all our organs - especially the brain - it’s good to know that drinking black tea four times a day will literally double the speed of your recovery from stress! But be aware that adding milk may reduce much of the anti-oxidant benefit of tea.

For comprehensive advice and nutritional information review the 2007 Canada Food Guide.

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