Brain Health Foods

Dr. Ritu Narayan, the first and only Chief of Neurology at Montefiore Medical Center in New York State, is a leading expert in developing treatments for brain disorders such as Alzheimer’s disease and Parkinson’s disease. She has authored more than 100 scientific publications on neurologic diseases, including her book “Brain Health Foods.”

Dr. Ritu Narayan spoke to SunStar about some of her favorite foods and nutrients for your brain health.

The following article was written by Heather Wiederhold, an internist who specializes in women's health and wellness.

A great way to improve blood flow to the brain is through exercise. In fact, according to research published in The Journal of Neuroscience, moderate levels of physical activity not only increases blood flow, it also helps reduce inflammation, which can have a positive effect on cognitive function. But how often should you get your heart rate up? What are some healthy choices that will help support good cardiovascular health?

Dr. Ritu Narayan, chief of neurology and director of medical sciences at Montefiore Medical Center, says the key to improving blood flow to the brain is to ensure that you eat the right foods. Here are some recommendations.

1. Eat plenty of fresh fruits and vegetables, especially green leafy ones. These have been shown to provide essential antioxidants that support brain health. They contain high amounts of potassium, magnesium, vitamin C and other minerals that promote good brain function. Additionally, they are very filling. So aim for five servings a day.

2. Get enough protein from plant-based sources like nuts or seeds. Protein is crucial for maintaining healthy muscle mass, and it is important in supporting cognitive function. A study published in Current Opinion in Clinical Nutrition found that people with low protein intake had lower cognitive performance compared to those who ate at least three times per day. Try increasing your protein intake by incorporating protein powder into smoothies or shakes or eating protein-rich snacks like avocado or fish with whole grains.

3. Avoid processed foods, as they tend to be higher in sugar, fat and preservatives. High-fat foods should be avoided because they can negatively impact your overall health. Instead, opt for lean proteins like chicken, turkey or fish. Avoid sugary beverages such as juice or soda, as these can contribute to obesity and may increase blood sugar levels. Choose natural sweeteners instead such as stevia or monk fruit.

4. Take vitamins and supplements to prevent deficiencies and protect against cognitive decline. Some examples include daily vitamin D, omega-3 fatty acids (such as avocados), B vitamins, zinc or iron. And if you're taking medication, always consult with your doctor before starting any new treatment plan. If you're curious about what else you need beyond just these four, visit www.healthybrainfoods.com for more information.

If you're interested in exploring alternative methods for managing stress, try the following:

1. Practice mindfulness to calm and center yourself. This could mean meditation, yoga, deep breathing exercises — anything that gives you a sense of serenity and relaxation. When done consistently, it can help improve your mental well-being, lower your risk of depression, and improve your quality of life.

2. Engage in activities that make you feel happy, like spending time outdoors with family and friends, hiking or beach vacations, and visiting art museums or cultural centers. Spending time with others is known to improve mood and reduce feelings of isolation. Plus, these activities give you the opportunity to learn something new, whether it's cooking or gardening, and there are countless benefits to doing so together.

3. Find ways to incorporate social connections into your daily routine, whether it's joining a club or joining a sports team (even if it's only for one day). Studies suggest that social interaction positively affects our health and well-being, including reducing symptoms of anxiety and depression. Plus, it provides opportunities to meet new friends and develop meaningful relationships with them.

4. Consider starting small and gradually building up your social network over time. It could be joining local clubs, attending a class at school or volunteering at work, sharing your talents and interests with others, or simply interacting with other healthy individuals. As you become more comfortable, you can start inviting friends out more, too.

5. Don't let being alone cause you to lose focus. According to a U.S. Department of Agriculture report, loneliness and isolation can play a role in making us susceptible to serious illnesses like cancer, diabetes and heart disease. Even a brief visit to the grocery store can add up over time. To combat this problem, remember to take advantage of local community resources like free food distribution, healthcare services and supportive housing options. You'll also find ways to keep yourself busy, like exercising regularly and engaging with loved ones.

6. Make sure you practice mindfulness techniques consistently to cultivate self-awareness and cultivate a sense of control over your thoughts and emotions. Keeping tabs on your own thoughts and emotions can help you stay aware and proactive in managing health issues. By practicing mindful breathing, paying attention to your surroundings, and focusing on your intentions for today and tomorrow, you can reduce your chances of becoming overwhelmed and losing direction in your life.

7. Learn how to communicate effectively and build strong relationships with others. Social skills are essential for good health and a happy relationship. Being able to listen, understand and empathize with others is vital for emotional resilience and a fulfilling life. By speaking up and listening to their perspectives, you can foster an environment in which everyone feels respected and valued.

8. Spend time doing things that bring you joy, even if it’s something leisurely or relaxing. Research suggests that having fun can boost your immune system and improve your mental health, but it doesn’t have to be a big event. Taking care of yourself is also essential to maintain your health. Look after your body and mind by getting enough sleep, eating healthy, exercising regularly and connecting with other healthy individuals as much as possible. This will help you avoid illness and keep you feeling your best.

9. Take advantage of educational programs that teach valuable skills such as communication and leadership. Whether it's through group courses, online learning platforms or even just talking to someone, there is no better way to learn than through experience. By taking charge of your learning journey, you can build knowledge and confidence that can translate into professional success. With the help of knowledgeable colleagues, mentors or coaches, you can become someone who is ready to step into the roles of authority and power in your field.

10. Have patience when it comes to working with others. We’re all human beings, and we all need help at times. However, it’s important to approach situations with empathy and understanding, regardless of the situation. This enables us to reach common ground and offer support where needed. Overcoming obstacles is part of any successful partnership. Having open lines of communication is essential for resolving conflicts and fostering trust. Building a strong bond with other individuals and organizations is a sign of mutual respect and understanding.