Healthy brain advice

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It’s arguably the most significant organ in our body, yet we often take our brain’s health for granted.
My plan has always been to remain independent, flexible and active as an old woman. I have an 87-year-old friend, Shelia, who is my inspiration. I marvel at the precision and vitality of her memory. She lives what we might call a simple life, and yet she is far from a simple woman – her life is rich and interesting.
Understanding dementia
At 50, I am noticing my excellent memory is no longer as excellent as it was. When introduced to someone by name, I am no longer confident it will be with me by the time I say goodbye. I have also noticed an increase in the incidence of what I call black hole syndrome. I might walk from the living room to the kitchen and forget why I am there. I make jokes that these small memory lapses signify the onset of old age, but quietly I worry that perhaps these indicate I am at risk of developing Alzheimer’s disease or another form of dementia.
Dementia is an umbrella term, used to describe a range of conditions that cause decline in a person’s mental functioning. Symptoms generally include a loss of memory, intellect, rationality, social skills and normal emotional reactions. The good news is, dementia is not an inevitable part of ageing, however it is more common in people over the age of 65. Alzheimer’s disease is the most common form of dementia, affecting approximately one quarter of all people over age 85. Unlike dementia, Alzheimer’s is a physical disease that progressively attacks the brain, causing abnormal materials to accumulate in and around brain cells. These materials disrupt messages and damage connections, causing cells to die and areas of the brain to shrink and cease functioning. The disease usually begins in the part of the brain that controls memory.
The exact cause of dementia is still unclear, yet the largest risks factors include age, lifestyle choices such as drug and alcohol consumption, diet, and in rare cases, genetic predisposition. Detection and treatment to improve cognitive function and secondary symptoms, such as depression and poor sleep, have radically advanced, but there is no cure. Anything we can do
to prevent, or delay, dementia must be our number one goal.
Choose brain food
We often hear ‘what’s good for the heart is also good for the brain’. Our knowledge of the brain is ever increasing, yet there is far more to learn about this miraculous organ. Taking a whole-body approach to brain health means considering everything we do that affects it. Our lifestyle choices can greatly influence our long-term health in general, and possibly help keep our minds active.
I make as much food as I can from fresh, organic produce. Wherever possible, I avoid highly processed ingredients such as refined sugars, processed fats – including refined vegetable oils, margarines and partially hydrogenated fats – and table salt. These ingredients lack beneficial nutrients and are indicated as the cause of many health complaints, particularly disturbed digestion, which is directly linked to our brain function. Dr Natasha Campbell-McBride, author of Gut and Psychology Syndrome (Medinform Publishing, 2004) has identified a strong connection between our digestive health with a wide range of brain illnesses including depression, dyslexia, autism and attention deficit disorder.
Knowing your fats and figures
Our brain is composed of about 60 per cent fatty acids. These fatty acids are responsible for various functions such as cell membranes and nerve tissue. The body can make many fatty acids but not the group we call ‘essential fatty acids’, so we must obtain these from the foods we eat. Consuming Omega-3 fatty acids is important for optimal brain health. The most readily available form is oily fish. Eating mackerel, sardines, and shellfish twice a week can supply what we require. Alternatively, you can take cod liver or fish oil daily. Cod liver oil has a long history as a beneficial food and also contains high amounts of vitamins A and D. It’s important to take fish oils with or straight after food, otherwise your gall bladder will secrete bile to process the fats and this may cause cramps, burping and nausea. Cod liver and fish oils are not recommended for people with poor blood clotting, or those taking Warfarin or aspirin.
Monounsaturated and polyunsaturated fats, found in olive oil, avocados, nuts and seeds are also beneficial. So too are foods rich in antioxidants (berries, spinach and green tea), folate (citrus fruit and bananas), and vitamin E (leafy green vegetables).
Saturated animal fat and coconut oil are controversial, as they are widely considered a health risk and the cause of arteriosclerosis and heart disease, however indigenous people who ate high quantities of these fats for millennia did not exhibit these diseases. Dr Campbell-McBride recommends using small amounts of fully saturated fats for cooking such as ghee (clarified butter), coconut oil, goose and duck fat, because unlike vegetable, nut and seed oils which are mostly polyunsaturated, saturated fats do not alter their chemical structure and generate free radicals when heated.
Be brain-aware
Anything we ingest can affect our brain function, and alcohol is perhaps the most poignant example. Alcohol is a depressant, hence it slows the cognitive function of the central nervous system and interferes with the body’s absorption of vitamins and minerals. Excessive alcohol consumption, coupled with a diet deficient in vitamin B1, over extended periods can lead to alcohol-related dementia, or Korsakoff’s syndrome, which affects the parts of the brain used for memory, judgement, social skills and balance.
Stay hydrated
Drinking sufficient amounts of water keeps our brain well hydrated. We might prefer to drink juice or soft drinks, but it‘s best to practise restraint and keep sugary drinks to an occasional treat. Alcohol and caffeine are both dehydrating, so always follow an alcoholic beverage with plenty of water.
Words: Holly Davis. Photography: Getty Images