Aging is inevitable, but aging gracefully is a choice. And one of the best ways to do that is through what you eat.
Here are some eating habits to slow brain aging:
1. Eat plenty of fruits and vegetables. Fruits and vegetables contain antioxidants called flavonoids, which help protect brain cells from damage caused by free radicals. A diet rich in flavonoids may also reduce inflammation in the brain and improve cognitive performance.
2. Include healthy fats in your diet. Healthy fats found in fish, nuts, seeds and avocado can also help protect against oxidative stress, an imbalance between the levels of free radicals and antioxidants in the body that can contribute to age-related decline .
3. Enjoy whole grains daily. Whole grains contain antioxidant compounds called lignans that may prevent damage caused by free radicals. They also contain fiber and B vitamins, which support brain health. The fiber content helps keep your blood sugar stable so you don’t experience spikes that could result in mood swings or cravings for unhealthy foods later on
4. Eat more fish. The omega-3 fatty acids found in fatty fish like salmon, mackerel, tuna and sardines may protect against age-related mental decline by increasing levels of gray matter in your brain (4). Gray matter is important for learning new things because it contains neurons that transmit signals throughout your body — including the brain
5. Eat leafy greens. Leafy greens like spinach and kale are rich in vitamins A and C, which play an important role in brain health. They also contain lutein and zeaxanthin — carotenoids found in the eye that protect against macular degeneration. Enjoy them cooked or raw in salads, soups and smoothies.
6. Stay hydrated. Drinking enough water is essential for overall health, but it also keeps your brain functioning optimally. The human body is made up of 60 percent water; without enough fluids, you may experience fatigue or poor concentration — both of which make it harder to focus on tasks at hand.
