Slowing Down Brain Aging ⏱️🧠
Lately, I’ve been diving into the fascinating world of cognitive health and exploring how we can support healthy brain aging.
Did you know that 75% of women in perimenopause and menopause report cognitive symptoms like brain fog, forgetfulness, and poor concentration? 🤯
While these symptoms usually ease as our bodies adjust to changing hormone levels, it raises concerns about cognitive health & aging.
Good news!📰 There's promising research suggesting that nutrition can play a key role in slowing brain aging.
What the Research Says:
A recent study assessed how brains are aging by looking at functional MRI images and 13 blood-based biomarkers of diet and nutrition. They discovered two types of brain aging patterns: one with accelerated aging 👎😢 and another with slower-than-expected aging👍😃.
In this study, demographics, fitness levels, and physical measurements didn’t account for the differences in brain aging.
The main difference between these groups?
Nutrition.
Those in the slower-aging group👍😃 had higher levels of specific nutrients known to support brain health.
Nutrients That Matter
Here are some key nutrients that were found to be beneficial for slower brain aging:
ESSENTIAL FATTY ACIDS
Crucial for brain structure and neurotransmission.
You can find these in foods like fish, shellfish, flaxseed, hemp seed, olive oil, chia seeds, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.
Vitamin E
Great for reducing oxidative stress and supporting brain connectivity.
Get your dose from nuts, seeds, wheat germ oil, green leafy vegetables, and avocado.
Carotenoids
Important for cognitive function and overall brain health.
These antioxidants are found in colorful fruits and vegetables like carrots, peppers, broccoli, sweet potatoes, tomatoes, and spinach.
Choline
Necessary for healthy cell membranes and powerful neurotransmitters.
Excellent sources are: meat, eggs, poultry, fish, shitake mushrooms, broccoli, brussels spouts and cauliflower.
You may recognize many of these foods from previous blog posts. That’s because the benefits of foods and nutrients spread beyond what we are targeting.
Our intention may be to eat these foods specifically for brain health, but they are also going to benefit our cardiovascular, immune, and digestive systems!
This is food as medicine at its best! 🥑🩺🥕
I love sharing how targeted nutritional interventions can transform your health and quality of life. If you’d like to know more, I am available to help you navigate the path to vibrant health, balance, and fulfillment.