Aerobic Exercise and Diet Improves Brain Health

Diet Improves Brain HealthAnother reason for getting fit in adults is the risk for dementia. Studies show that aerobic exercise improves certain cognitive skills. It does not, however, improve memory functions.

People age 55 and older, can have thinking abilities in memory, concentration, and making decisions. In six-months, those doing 35-minutes of aerobic exercise, such as using a treadmill for jogging and running, or doing it outdoors for three times each week will feel better and think better.

Executive brain functioning skills are controlled by the frontal lobe of the brain so that you get things done.

This skill helps you to manage your time, pay attention, shift your focus, remember details, plan and organize, do experience-based things, not saying the wrong things, and multitask. When you stay fit, your brain stays young and it’s even better when you start young.

The DASH Diet (Dietary Approaches to Stop Hypertension) is a way to lower blood pressure by changing your eating habits. Learn how to lower salt intake using spices to perk up flavor, cut fats, eat more fruits and vegetables, and decrease carbohydrates and sugar. Lessen alcohol consumption and stop smoking to have even better health.

DASH Diet

When you exercise and eat healthy you will:

  • decrease the risk of cancer
  • lower your cholesterol
  • decrease the risk of diabetes
  • decrease the risk of osteoporosis
  • lose the extra weight

Fruits

Eat More Greens

Studies show that people eating about 1-1/2-cups of leafy greens each day had the cognitive skills of people 11-years younger to be super good for your health. To have better brain health later in life, kale and spinach top them all. Even 1/2-cup of greens will reduce memory loss eating them raw or cooked.

Green leafy vegetables are loaded with lutein that reduces brain inflammation. Increasing folate found in the green vegetables stops amyloid beta levels, a feature of Alzheimer’s disease.

Include them in salads, add to omelets, make a green smoothie, add to a sandwich or roll-ups. Even a little is better than none.

Eat More Greens

Berries, Beans, Fish, Wholegrains

These foods link the heart-healthy mind diet that puts emphasis on eating leafy greens, including whole grains, beans, berries, and fish. These foods have been found to reduce cognitive loss by up to 35%.

Berries:

  • Black raspberries
  • Red raspberries
  • Blueberries
  • Strawberries
  • Gooseberries
  • Cranberries
  • Boysenberries
  • Elderberries
  • Mulberries
  • Huckleberry
  • Currants

Many are not available in grocery stores; however, you can plant most except cranberries in your home garden. Mulberries grow on trees and are wholesome and delicious in homemade jelly.

Berries

Beans and Grains:

Beans and GrainsCreate your mealtimes to have vegetables, beans, and grains to be the focus for a budget conscious tasty healthful brain powered feast.

We usually eat a huge portion of meat, poultry, or fish and a few sides of vegetables. Think brainer to avoid Alzheimer’s disease. Don’t lose your memory—the sign of Alzheimer’s.

Beans and grains are the foundation of many cultures. For a healthy inflammation-free body, long life span, a full-functioning brain, and a terrific vascular system, give this eating plan a try.

Rather than buying a steak at about $15 a pound, you can save money eating a brain-healthy diet. I find when I steer away from heavy meats, the $2 bag of beans has me feeling less sluggish with more energy. Stay away from junk foods as well. Buy yourself a rice cooker for making a healthy meal adding vegetables and chicken pieces on top of the rice.

Cheaper cuts of meat can be cooked longer in stews, chili, and make yourself a pot of beans. They are just as nutritious and cost less money. There’s no need to give up taste; use spices to add more flavor and aroma to any mealtime dish. With a diet of greens, grains, and beans, you will notice the difference in the way you function. Your brain will thank you. Your colon will work better with lots of fiber too.

Don’t Forget Fruit

Fresh fruitsWhen you eat more fresh fruit, you will stay away from processed food. These delicious fruits from Nature are low in calories, fat, and have nutrients for your kids to grow and protect them from becoming sick.

You can plant berry bushes, fruit trees, and grow your own vegetables. Even those living in apartments without yards can grow vegetables in containers. There’s nothing like eating a fresh homegrown flavor of a ‘real’ tomato.

You don’t have to cook fruit; add a banana to the top of a bowl of cereal. Snack on an apple. Fruit is good for breakfast, desert, and to nibble on. There is no fat. When you eat less refined sugar, no artificial colors, or flavorings, you and your family will thrive.

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