Home > Health > 9 Brain-boosting Foods That Help Fight Dementia

9 brain-boosting foods that help fight dementia

9 brain-boosting foods that help fight dementia

Dementia can be a difficult condition to deal with. It not only impacts the individual’s memories but also changes one’s lifestyle. Dementia can lead to confusion, fear, and frustration in patients, and it can be challenging for them and their loved ones. However, some exercises and food habits can help lower the risk of dementia. Including some brain-boosting foods as a staple is the first step to living a life with healthy cognitive ability.

Salmon
Fatty fish like salmon, mackerel, sardines, and trout are excellent sources of omega-3 fatty acids, which are crucial for maintaining brain health. Docosahexaenoic acid (DHA), a type of omega-3 fatty acid, is a major structural component of the brain. Found in high levels of fatty fish, it is essential for maintaining healthy brain cells and promoting cognitive function. Eicosapentaenoic acid (EPA), another omega-3 fatty acid, has anti-inflammatory effects that protect the brain from damage. To reap the brain-boosting benefits of omega-3s, include fatty fish by grilling or baking salmon. Adding sardines to salads or sandwiches or enjoying mackerel with whole-grain crackers is also an option.

Blueberries
Berries are highly recommended for heart and brain health. They are potent food that protects vital organs against potential damage. Berries like blueberries, strawberries, and blackberries can be added to the menu. Research indicates that the flavonoids found in berries may help combat age-related cognitive decline. Berries can easily be incorporated into your diet by adding them to salads, smoothies, yogurt, or cereals. Consuming berries at least twice a week is recommended to reap their potential benefits.

Beans
For a healthier brain, beans must be included regularly in meals. Beans are not only low in fat and calorie content, but they also have high fiber and protein. They help keep the mind sharp and aid in rest and rejuvenation. Research also suggests that eating beans regularly can help lower the risk of developing Alzheimer’s disease.

Quinoa
Quinoa is a great way to add iron, vitamin B, and complex carbohydrates. Complex carbohydrates are great for the brain. They provide the brain with a steady supply of energy and can help the brain maintain its normal levels of function. Iron boosts attention and concentration, while vitamin B releases chemicals that assist with memory creation and storage.

Dark chocolate
Dark chocolates offer several brain benefits, particularly those with a high cocoa content. Flavonoids in dark chocolate enhance cognitive function and improve blood flow to the brain. It also contains caffeine and theobromine, stimulating brain activity and improving mood and concentration. Enjoying a small piece of dark chocolate as a treat, adding cocoa powder to smoothies or oatmeal, or using dark chocolate chips in baking recipes are delightful ways to incorporate this brain-boosting food.

Green tea
Green tea is rich in antioxidants and offers several benefits for brain health. L-Theanine is an amino acid found in green tea. It crosses the blood-brain barrier and has calming effects on the brain. It promotes relaxation and reduces anxiety. The caffeine in green tea also improves brain function, mood, and memory. It also has powerful antioxidants that protect the brain from oxidative stress and reduce the risk of cognitive decline. Enjoy a cup of green tea in the morning or afternoon, use matcha powder in smoothies or as a tea, or combine green tea with lemon and honey for a refreshing drink.

Spinach
Spinach, along with other leafy green vegetables, is a rich source of vitamin E. It also contains high amounts of folate. It is believed that folate can help preserve brain health by lowering homocysteine levels. It is an amino acid that can be found in the blood. Although the direct link between the two is yet to be determined, it is believed that high homocysteine levels can damage nerve cells. Adding spinach gives the body the necessary amount of folate or folic acid, which helps break down the amino acid. High levels of homocysteine have also been shown to have a higher risk of heart disease. Aside from spinach, one can use kale, collard, and broccoli. Add it to soups, salads, cooked veggies, or smoothies.

Peanut
Peanuts and peanut butter are rich sources of healthy fats and vitamin E. Both are ingredients that can keep the heart and brain healthy and maintain their function. However, people need to be mindful and eat these in moderation. Overeating might lead to health concerns like increased cholesterol levels. Add peanuts to the salad to add crunch and healthy fats to the bowl. Apple slices and peanut butter or banana peanut butter toast are classic and satisfying snacks.

Sunflower seeds
Seeds, like nuts, are rich in healthy fats and essential vitamins and minerals. Sunflower seeds are a healthy source of monounsaturated and polyunsaturated fatty acids. They also carry a good supply of vitamin E. Sunflower seeds can be added to salads, vegetables, oatmeal, or smoothies to make them healthier. They also deliver the required dose of health, boost the brain, and help prevent dementia. In addition, nuts and seeds also add to the meal’s protein content. It assists the neurons in the brain to communicate with the rest of the body.

Featured Articles

Key things to know about macular degeneration

Macular degeneration is an eye disorder that affects the macula, a tiny part of the retina that provides sharp central vision. The most common kind of this disease is age-related macular degeneration (AMD), which affects many people in our country over 60 years. While there is no cure for macular degeneration, several treatments and lifestyle changes help manage the symptoms and improve your vision so that it does not interfere with everyday life. What are the types of macular degeneration? There are two common types of the condition: Wet or exudative macular degeneration This is the more common type. It occurs when the tiny blood vessels in front of your retina get damaged and leak fluid into your eye, causing swelling, redness, and dampness. The condition can affect your central vision and cause blurry patches in the center. Central vision is the area you see directly in front of you. Dry or atrophic macular degeneration Also known as senile macular degeneration, this condition occurs when the retina does not receive sufficient oxygen due to damage from aging; it results in a breakdown of the central part of the retina (the photoreceptors). What causes this eye disorder? The risk factors include genetics and lifestyle ailments, such as high blood pressure, high cholesterol levels, and diabetes. But these do not affect vision overnight; it takes years for the effects to show up. Here is a quick look at the many risk factors of macular degeneration: Age You are at risk of macular degeneration as you get older, especially after age 55. Hence, older adults are advised to go for regular screenings. Genetics You are at a higher risk if one or both parents have this condition. Past eye injury Head or eye trauma can lead to loss of central vision in the future.

Nasal polyps – Symptoms, causes, and management

Nasal polyps can be a symptom of an underlying condition or occur independently. The visible signs and symptoms of nasal polyps include congestion, runny nose, loss of smell, and pressure or pain around your eyes and cheeks. A deviated septum may contribute to nasal polyps. However, they can also occur in people who do not have this condition, such as athletes who blow their noses frequently during exercise routines. Read on to learn more about nasal polyps. What are nasal polyps? Nasal polyps are small, soft growths that develop in the lining of the nasal passages and sinuses. They are also sometimes called nasal tumors or nasal corking. They are not cancerous, contagious, or caused by allergies. Nasal polyps may also be associated with other conditions like chronic rhinosinusitis (CRS), allergic rhinitis (AR), chronic sinusitis (CS), and asthma. Nasal polyps typically develop before the age of 40, and they do not usually cause symptoms until they grow larger or become inflamed or infected.  However, large nasal polyps can block airflow through your nose. If this happens, you may experience sinusitis, headaches, and a stuffy or runny nose. You may also experience difficulty breathing through one nostril at a time if large polyps block the other nostril completely. The result could be an imbalance in oxygen supply to both sides of the body and possible damage to blood vessels in the head (for example, inflammation). Symptoms of nasal polyps In most cases, nasal polyps are painless and cause no symptoms. However, some people with nasal polyps may experience the following symptoms: Congestion or stuffiness A runny nose Loss of smell Loss of taste Pressure or pain around your eyes, cheeks, and teeth Facial pain or headache Snoring Need to clear the throat frequently Frequent bleeding of the nose When to see a doctor?

Atopic dermatitis – Causes, symptoms, and more

Atopic dermatitis (eczema) is a disorder that results in dry, irritable, and inflammatory skin. Though it can affect anyone, young children are more vulnerable to this disorder. The symptoms include recurring (chronic) and sporadic flare-ups, though it is not contagious. Atopic dermatitis patients risk contracting asthma and seasonal and food allergies. Regular moisturizing and skin disease condition-related treatments help alleviate itching and prevent further outbreaks. Using medicated lotions or ointments during treatment is also helpful. Symptoms Depending on an individual’s age, the severity of the condition, and other circumstances, symptoms of atopic dermatitis may vary. Those who have the condition typically experience phases of worsening symptoms, followed by times of improvement or even complete disappearance. The following sections will cover some likely variances in symptoms in more detail. General eczema symptoms Eczema symptoms are usually not severe. The most common signs and symptoms of atopic dermatitis include dry, itchy skin, skin flushing, or weeping sores.  Individuals with severe eczema skin disease may need more intensive care to eliminate their problems. Infections of the skin can also result from persistent touching and scratching. The appearance of the skin area afflicted by atopic dermatitis will vary depending on the frequency of itching and infection. Itching, redness, and irritation can all worsen by rubbing and scratching the skin. What causes eczema skin disease? The underlying etiology of eczema still has to be thoroughly comprehended. The cause, according to scientists, is an overactive immune system. When allergens from the outside come in contact with the skin, the immune system reacts, causing eczema to flare up. A collection of typical flare-up triggers is provided below. Additionally, researchers have shown that the bodies of some people with eczema do not produce enough of the protein filaggrin. This protein is essential for keeping skin healthy and nourished.

Afib – Types, causes, symptoms, and management

Atrial fibrillation (Afib) occurs when the usually stable and regular electrical impulses in the heart’s upper chambers (atria) begin firing chaotically, causing them to quiver or twitch (fibrillate). This can cause blood accumulation and clotting in the atria. These clots can reach the lungs through the blood vessels and cause pulmonary embolism or can reach the brain, resulting in a stroke. Let’s look at the forms, signs, and causes of Afib and its treatment options: Types of atrial fibrillation Afib can be classified as one or more of these: First-diagnosed Afib: Regardless of symptoms or the number or length of episodes, this refers to individuals diagnosed for the first time with Afib. Asymptomatic Afib: This condition is also called silent Afib, given the lack of signs or symptoms. A random electrocardiogram (ECG) could reveal asymptomatic atrial fibrillation. Paroxysmal Afib: Two or more episodes of the conditions that spontaneously resolve within a week are categorized as paroxysmal Afib. Persistent Afib: This refers to two or more episodes of atrial fibrillation that last seven days or more. Long-term persistent Afib: If the condition persists for more than a year, it is referred to as long-term persistent Afib. Permanent Afib: This is a chronic condition that cannot be managed using common treatment options. So here, the patient and doctor decide to stop treatment to get the heart rate back to normal and begin considering other management options. Causes and risk factors Typically, the condition is brought on by coronary artery disease or high blood pressure. Often, atrial fibrillation is triggered by an irregular heartbeat. However, it might occasionally be difficult to determine what triggered such irregularity, and there may be no apparent cause in some cases. In most cases, Afib runs in families, so if one has a family history of the condition, i.e., a close relative has the condition, the likelihood of developing the condition increases.

Trending News

How to reduce sugar intake and manage blood sugar

How to reduce sugar intake and manage blood sugar

It is a known fact that too much sugar can be devastating for your health. When blood sugar is high, the body produces more insulin, which can lead to several health complications, including prediabetes and diabetes. So, you must cut down on sugar. Choosing healthy snacks and increasing fiber and probiotic intake can help. Moreover, regular exercise is essential. Here are a few tips to lower sugar intake and manage blood sugar levels naturally. Avoid carbohydrates A high intake of carbohydrates has a substantial impact on blood sugar levels. The body breaks down carbohydrates into sugars like glucose, which enters the blood. While the body requires glucose for energy, an excess can be harmful. As the amount of glucose increases, so does the amount of insulin produced by the body, leading to a greater risk of lifestyle disorders. Some foods with an abundance of carbs to stay away from are potato chips and donuts. Control your portion size If you are dealing with frequent blood sugar spikes, monitoring portion size can help. When you eat a large meal, blood glucose increases suddenly. To avoid this, eat smaller meals. You can opt for five to six small meals per day instead of two or three large ones. Use smaller plates, eat slowly, avoid going to restaurants, and keep a food journal. This will not only help manage high blood sugar but also reduce calorie intake, which has several benefits. Consider foods rich in fiber Fiber helps slow the digestion of carbohydrates and sugar absorption, gradually controlling blood sugar. Unsurprisingly, many people with type 1 diabetes can manage their condition better by including more fiber in their meals. Some foods high in fiber are fruits, vegetables, whole grains, and legumes. However, remember that too much fiber can also be a problem. Speak with a doctor to determine the right amount based on your condition.
11 management options to keep anxiety at bay

11 management options to keep anxiety at bay

People with anxiety disorders regularly and excessively experience fear and panic in everyday situations. If unchecked, anxiety can impair normal functioning and degrade the quality of life. One must consult a health expert if anxiety is affecting their social life. But first, ensure that any physical health issues are ruled out before consulting them. Most individuals with anxiety disorders need medication or therapy, but coping strategies and lifestyle decisions can also be helpful. Stop and take a breath When you experience an anxiety episode, take a moment to think about what is making you feel uneasy. Usual anxiety symptoms include concerns about a recent or distant event. For example, you can worry that something wrong will happen to you in the future. Or, you can still be upset about something that has already happened in the past. But, whatever your concerns, most anxiety issues stem from not focusing on the present. The next time you feel nervous and get distracted from the present moment, sit down and take some deep breaths to reclaim your composure. You can regain balance and return to the present moment by pausing and taking a few deep breaths. If you have the time, consider advancing this practice by experimenting with breathing techniques. Noting down your triggers One must identify what’s upsetting them to address the underlying cause of their anxiety. One can achieve it by setting aside time to assess your emotions and thoughts. Journaling is a fantastic method to connect with your anxiety triggers. Keep a diary or notepad beside your bed if your anxiety-related thoughts keep you awake at night. You can note down all the issues troubling you. Another technique to identify and understand your nervous feelings is speaking with a friend. Consider the things you can change Worrying about things or incidents that are yet to occur or might never occur can often lead to anxiety.

Recent Articles

Breast cancer – Causes, types, and management

Cancer that originates in the breast tissue is called breast cancer. It is the second most common cancer among women in the country. The condition is seen in women more than men. Fortunately, advancements in screening and breast cancer treatment have enabled dramatic improvements in survival rates over the years. The symptoms include changes in the texture and shape of the nipples, discharge from the nipples, and a lump in the breast.  Read on to learn the causes, types, and management options of breast cancer.  Causes of breast cancer Breast cancer occurs when abnormal breast cells divide and multiply more rapidly than healthy cells. These abnormal cells accumulate to form a lump or mass. Doctors have not been able to know the exact cause of breast cancer. However, multiple factors can trigger the chances of developing the disease, and they include: Family history and genetics The risk increases if you have parents or close relatives who have been diagnosed with breast cancer. Having gene mutations such as BRCA1 and BRCA2, which are passed down from parents to children, also increases the risk. Age The risk of breast cancer increases with advancing age.  Gender The risk of developing breast cancer is higher in women than in men.   Personal history of breast conditions The risk increases when an earlier biopsy has indicated atypical hyperplasia of the breast or lobular carcinoma in situ or if cancer has been detected in one breast. Radiation exposure The risk of developing the disease increases if you have been exposed to radiation in your head, neck, or chest areas during past treatments. Hormone replacement therapy Women who use hormone replacement therapy may be more prone to breast cancer. Types of breast cancer Breast cancer  can be categorized into two broad types— invasive and non-invasive.  Invasive breast cancer Cancer that has spread from the place of origin to other parts of the body is termed invasive breast cancer.

10 best laundry detergents and their features

Detergents are available in multiple forms, such as pods, powder, and liquids, and choosing the best one can be tough. In addition to daily wear clothing and regular laundry items, you could have some garments that require specialized products for effective cleaning. Some members of your family might have sensitive skin and need mild chemical-free products. So here is a list of the best detergents that can make your laundry task hassle-free.  Gain Laundry Detergent Among the list of laundry detergents that are known for their fragrance is Gain Laundry Detergent. The liquid not only cleans your clothes but also gives them a delicate fragrance that can last for up to 6 weeks or until the garment is worn. This detergent can be used in all washing machines, including highly efficient ones. The detergent also has Oxi Boost, a combination of surfactants, enzymes, and pre-treaters that aid in eliminating stains and odors that could be two weeks old. Moreover, this product is available in multiple sizes to cater to the needs of every household. Persil ProClean Laundry Detergent Among the laundry detergents that excel in stain removal is Persil Proclean. This concentrated liquid offers deep cleaning and has stain-fighting enzymes. It has an active scent boost that eliminates the toughest of stains and odors so that your clothes have a fresh feel. This detergent has exceptional performance in all washing machines and provides effective cleaning at all water temperatures. The clean rinse formula and low suds ensure that white clothes stay white and bright clothes stay bright. Kirkland Laundry Detergent If you are looking for laundry detergents that are easy on your pocket, then choosing this Kirkland laundry detergent will be the best. The detergent offers a great combination of performance and cost-effectiveness. It has an ultra-clean formulation which enables it to travel deep in the fabrics to eliminate odor and stains.