Beat brain fog, help protect against Alzheimer’s and much more with these expert nutrition, fitness and lifestyle tips.
1 EATTO BEAT BRAIN FOG
Skipping meals and long-term dieting won’t do you any favours, so aim for wellbalanced meals such as those in the brain-friendly MIND diet (a combination of the Mediterranean and DASH diets). If you want to reduce brain-fog specifically, there’s plenty you can do, says health coach Pamela Windle (smarterchange.co. uk). ‘Eat more antioxidants. Indulge in cocoa powder, green tea, olives, red onion, flaxseeds and herbs such as rosemary and thyme,’ she advises. And keep your blood sugar balanced. ‘Have a sugar-free breakfast within an hour of waking up – eggs, sardines, mackerel with broccoli sprouts, red peppers, spinach. Or try a veggie Buddha bowl or toasted tempeh.’
2 Vary your diet
Do you eat the same few meals every week? Your brain could be paying the price. ‘The biggest nutritional problem we face is the homogeneity of our diet,’ says Professor James Goodwin, director of science and research impact at Brain Health Network (brain.health). ‘For example, more than 300 types of plant were consumed in neolithic times. Our brains evolved in response to a diversity of micronutrients, all of which are vital to brain health.’ Five of the most crucial nutrients for the brain are in short supply in the modern diet, he warns, vitamin B12, vitamin D, magnesium, zinc and omega-3 (in a 4:1 ratio with omega 6), so tailor your diet to include them (See Feed your brain, above right).
3 HAVEA HEART
Evidence shows the risk factors for heart disease and stroke – obesity, high-blood pressure and diabetes – are just as dangerous for your cognitive health. ‘Low-grade inflammation in the brain can result in foggy thoughts and reduced alertness, while poor blood flow from hardening and furring up of arteries can lead to poor concentration and memory,’ explains Dr Sarah Brewer, medical director at supplement brand Healthspan. ‘Over time, these hasten age-related loss of brain cells, increasing the risk of some forms of dementia.’ Give your brain a hand with Healthspan Love Your Brain supplements, (£19.95, healthspan.co.uk), with water hyssop which r
