How to increase your intellectual capacity at any age

Consuming a nutrient-rich food mix (not focusing on a single “superfood”) and maintaining a normal weight are two pillars of cognitive well-being. And hugging the first can help with the second.

Choose Flavonoids
In a long-term study, people who drank only half a serving of flavonoid-rich foods, such as apples, berries, and pears, were 20 percent less likely to report drowsiness than those who rarely took them. they ate. Flavonoids can slow inflammation and cell damage and help blood flow to the artery, says co-author Walter Willett, MD, a professor of epidemiology and nutrition at Harvard TH Chan School of Public Health in Boston.

Be careful with supplements
A lot of dietary supplements are sold as brain stimulants. But they have no benefit for most people, says a report from AARP’s Global Council on Brain Health. And 2020 research found that some may contain unapproved drugs. Still, omega-3 fatty acid supplements may be worthwhile for those with a family history of dementia, Mosconi says. Vitamin B12, vitamin D, and folate deficiencies have also been linked to cognitive impairment, so consider testing your levels. Talk to your doctor before using supplements.

Serve a salad
Eating just 1 cup of lettuce a day, or ½ cup of cooked dark leafy vegetables, can slow down age-related cognitive impairment, say researchers at Rush University Medical School in Chicago. In her study, the brains of daily green leafy eaters worked just as well as those of 11-year-olds.

Consider the 3 big ones
Meals that are 1⁄2 product, lean protein and ¼ whole grains, with a little fat, will generally keep you on a healthy path. But there are three plant-based diet plans: DASH, Mediterranean-style, and MIND diets, which are rich in products, whole grains, legumes, nuts, and healthy fats found in foods such as avocado, fatty fish and olive oil. a brain aid, says Dr. Lisa Mosconi of Weill Cornell. The research supports all three, but a 2019 review published in Advances in Nutrition found that the MIND eating style, which places more emphasis on green leafy berries and vegetables, appears to have the most robust brain benefits.

Load the berries
These little fruits are central to both learning and memory, says Barbara Shukitt-Hale, PhD, neuroscientist at the USDA’s Jean Mayer Center for Human Nutrition Research on Aging at Boston Tufts University. In their own research, older people who consumed the equivalent of 1 cup of fresh blueberries each day for three months performed better on cognitive tests than those who received a placebo. And a 20-year study of women 70 or older suggests that eating blueberries at least once a week or strawberries at least twice a week can slow brain aging by up to 2.5 years.

Enjoy this craving for coffee
People who drank 2 to 3 cups of coffee plus the same amount of tea daily had about 30 percent less risk of dementia and stroke compared to those who did not drink any drink, in a study published in PLOS Medicine on 2021. This may be due to the abundant antioxidants and flavonoids in beverages, says Small. Note: U.S. guidelines recommend no more than 400 milligrams of caffeine daily, approximately 3 to 5 cups of coffee.

Dinner with seafood often
You’ve probably heard that fish has benefits for the brain, and a lot of research supports that. For example, a study published last November in the journal Neurology found that healthy people over the age of 65 who eat two or more servings a week of fatty fish such as salmon, tuna and sardines may have a lower risk of developing disease. cerebral vascular diseases, which can cause dementia. Dinner with fin meal four or more times a week offers maximum benefit. “Fatty fish is rich in omega-3s, which help stifle inflammation in the brain,” says Willett. “Fish can also be a healthy substitute for foods high in saturated fats, such as red meat, which can be harmful to brain health.”

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