06/06/2022
DID YOU KNOW-There’s a diet for your brain!
Recent studies suggest that what we eat can affect the aging brain’s ability to think and remember. These findings Research on the types of foods consumed and their effect on the brain, indicate that inflammatory foods can raise the risk of dementia. The study looked at the diets of over 1000 people, mean age 71, for an average of 3 years. Research dieticians categorized an inflammatory index score based on 3 levels of inflammation: low, intermediate and high inflammatory foods. high inflammatory food group ate more red meat, processed meat, alcohol and sugar. Other research has shown that artificial sweeteners, such as aspartame, are associated with risk for stroke and dementia as well.
how do certain foods change brain physiology and raise the risk of dementia and certain health conditions?
As we age, our immune system gradually deteriorates, creating a pro-inflammatory state. This pro-inflammatory state increases the risk of chronic disease, has been associated with cognitive decline and implicated in the pathogenesis of dementia. Diet can modulate systemic inflammation.
Two current well known eating diets; the Mediterranean and DASH diets promote foods that help to fight inflammation and create a dietary pattern that focuses on brain health. These two eating programs focus on 10 mainstays:
Green, leafy vegetables. All other vegetables. Berries. Nuts. Olive oil. Whole grains. Fish. Beans. Poultry. Wine: Both red and white wine may benefit the brain. However, much research has focused on the red wine compound resveratrol, which may help protect against Alzheimer’s disease.
What else is affected in the brain as we age and what else can we do to help? there is a thinning of the primary communication structures between neurons (this diminishes the capacity for brain signals to travel between the central and peripheral nervous systems, which in turn can hinder the muscles’ ability to communicate with the brain and vice versa. These declines significantly affect dynamic postural control and balance, alter gait mechanics, causing faulty perception and increasing injury risk age was associated with an increase in motor unit size but a decline in motor unit firing rate. Resistance/strength training helps to maintain or increase muscle mass by improving motor unit firing rate and the recruitment of motor units.
If resistance/strength training is not in your program, please consider reaching out to a certified professional for additional information. As always, I am here to guide and coach you.
Marsha1130@verizon.net 703-307-6280
Marsha Mann - I've been a Certified Personal Trainer over 20 years and continue to be inspired by my clients and colleagues. My major focus now is post rehabilitative and corrective exercise. Using movement guided exercises I endeavor to keep you as strong, balanced and healthy as we can.
