While there is no one-size-fits-all method to prevent dementia, studies have shown that certain nutrients can help decrease cognitive decline as we age. These neuroprotective substances include antioxidants, B vitamins, and polyunsaturated fatty acids (PUFAs). Antioxidants protect our brain cells from damaging free radicals; B vitamins play a crucial role in maintaining proper function of brain cells; and PUFAs promote the growth of new brain cells. It’s essential to consume these nutrients through whole foods instead of supplements because they offer additional benefits, such as protein, healthy fats, minerals, and vitamins.
One food rich in omega-3 fatty acids is wild-caught fish like anchovies, sardines, and salmon (particularly wild sockeye), with each suggested intake serving roughly two to three times weekly based on a typical U.S.-sized portion of around 100 grams or so. Vegetarians may opt for plant-based sources such as chia seeds since an approximate weight equivalent to one ounce (about thirty grams) provides more than the daily recommended intake of omega-3 fatty acids, providing roughly five thousand milligrams. Egg lovers should choose pasture-raised varieties and add turmeric with a pinch of black pepper for maximum cognitive benefits due to its potent anti-inflammatory properties (however, this combination may impact medication absorption).
While adopting healthy habits such as regular exercise, adequate sleep, mindfulness practices, social connections, stress management techniques, and low anxiety levels is critical in fending off dementia alongside a balanced diet rich in these neuroprotective substances. Nonetheless, it’s vital to recognize that while good nutrition contributes significantly to our overall well-being, we cannot entirely replace an unhealthy lifestyle with supplementation or exercise alone.
Dr. Uma Naidoo is a Harvard-trained nutritional psychiatrist, professional chef, and biologist who has authored the bestselling “This Is Your Brain on Food” as well as her most recent publication titled “Calm Your Mind With Food.” She shares additional tips for success at work, in finances, and overall life via CNBC Make It’s newsletter. To learn more about earning passive income online or improve your job-related skills with CNBC courses like ‘How to Earn Passive Income Online,’ sign up today!
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