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Healthy Habits: Brain health
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By Jennifer Wimmer
June is Alzheimer’s and Brain Awareness Month, a good time to revisit some of the foods and supplements I’ve covered in earlier columns that can help support brain health.
Walnuts
Walnuts are often cited as a top food for brain health, and they are one of those foods that resemble the organ they support. The nut resembles a miniature model of the brain and adding it to your regular diet can help support cognitive function.
Studies suggest that including walnuts in the diet may reduce the risk or slow the progression of neurological disorders such as Parkinson’s and Alzheimer’s disease. Walnuts contain compounds with antioxidant and anti-inflammatory properties that can help reduce oxidative stress and neuroinflammation. They are also nutrient-dense and a good source of omega-3 fatty acids, supporting both brain and heart health.
If you prefer a spread for crackers or bread, walnut butter is not difficult to make. Like other nut or seed butters, blend them in a processor until smooth. For added benefit, soak the walnuts first, allow them to sprout, then process.
Sprouting initiates germination, which can reduce phytic acid and other compounds that make nuts more difficult to digest. As these are reduced, minerals such as magnesium and calcium become more bioavailable. In other words, sprouting first makes it easier for the body to absorb the nutrients.
Sprouted walnut butter
To make a small batch of sprouted walnut butter, soak 1 cup of organic raw walnuts in cool filtered water with 1/2 teaspoon of sea salt for 4 to 8 hours. I recommend Celtic sea salt, but any high-quality sea salt will do. Drain and rinse well.
Place them in a food processor with a pinch of salt, if you like, a teaspoon or two of maple syrup or raw local honey or a drizzle of cold-pressed oil such as virgin coconut oil, depending on whether you want sweet or savory. Blend until smooth and creamy, scraping down the sides as needed. Store in a covered jar in the refrigerator. Use within a few days.
Kimchi
Kimchi is a traditional Korean side dish made from fermented vegetables, typically cabbage and radishes, seasoned with garlic, ginger and chili peppers. You can make your own or buy it at the grocery store. See my previous column on kimchi, where I included a recipe.
It is rich in beneficial bacteria, or probiotics, that support gut and brain health. Research suggests a direct connection between gut and brain health, which is known as the gut-brain axis.
Studies suggest that the lactic acid bacteria in kimchi can reduce oxidative stress, inflammation and brain cell damage. Research also links kimchi to improved mood and reduced anxiety and depression.
Its probiotic strains activate enzymes that help clear amyloid beta plaques — sticky protein clumps that are key markers of Alzheimer’s disease and contributors to memory decline. These bioactive compounds can boost cognitive function, memory and overall mental performance. The enzymes can help clear harmful buildup in the brain, supporting long-term neurological health.
Try having a small serving of kimchi with any meal or enjoy a few bites on its own as a daily snack. One of the brands I’ve tried, Cleveland Kitchen kimchi, is available in different levels of spiciness. However, if you make your own small batches at home, you can choose your own vegetables, spices and make the amount of heat just right or make a non-spicy version.
Alpha GPC
Alpha GPC is a water-soluble choline compound the body uses to make acetylcholine, a neurotransmitter involved in memory, learning and muscle control. It also can help build and repair brain cell membranes as well as improving standard memory tests and day-to-day functioning in older adults with Alzheimer’s disease, vascular dementia or cognitive problems after stroke.
Daily doses during clinical trials ranged from around 1,000 to 1,200 milligrams and were usually divided into three doses.
MIND diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay, or MIND, diet is one of the most evidence-backed patterns for lowering Alzheimer’s risk. The acronym within the acronym, DASH, stands for Dietary Approaches to Stop Hypertension. The diet emphasizes leafy greens, berries, nuts, whole grains, fish, beans, poultry and olive oil.
Studies link the MIND diet to slower cognitive decline and a lower risk of developing Alzheimer’s disease. People who follow it closely tend to perform better on memory and thinking tests, and even moderate adherence has been associated with better long-term brain health.
Balanced healthy fats
Many diets provide far more omega-6 than omega-3 fatty acids. A more balanced intake — with an omega-6 to omega-3 ratio closer to 4:1 or lower — supports cell membrane function and eicosanoid production. Typical U.S. diets are heavy on omega-6 and low in omega-3, a pattern linked to heightened inflammation.
Eicosanoids are short-lived signaling molecules derived from dietary fats. When produced from a balanced intake of omega-3, omega-6 and omega-9 fatty acids, they can promote fewer inflammatory responses and help regulate chronic, low-grade inflammation.
This balance can reduce strain on the brain, as well as the heart and joints, and support healthier blood vessels. I covered sacha inchi seeds in a recent column; they provide a favorable balance of fatty acids that can boost cognitive function and help reduce inflammation.
Sacha inchi seeds are rich in healthy fats and protein and can be gently roasted for snacking, sprinkled over salads or added to trail mix and granola. They can also be ground into a powder for use in baked goods, no-bake treats, smoothies or shakes. They contain more omega-3 than omega-6, along with a modest amount of omega-9.
These seeds provide a balanced mix of healthy fats that can help reduce inflammation, support vascular health and immune response, and boost cognitive function.
Hemp hearts
Another food with a strong balance of healthy fats is hemp hearts. They are the soft inner kernels of the hemp seed with the outer shells removed and are classified botanically as a nut. They are rich in protein, essential fatty acids, magnesium, potassium and phosphorus.
Hemp hearts are easy to digest and have a light nutty flavor. They are very versatile, so you can bake with them, garnish your salads with them, add a handful to shakes and smoothies, or just enjoy them as a nutritious stand-alone snack.
Hemp hearts are easy to digest and have a light nutty flavor. They are very versatile, so you can bake with them, garnish your salads with them, add a handful to shakes and smoothies, or just enjoy them as a nutritious stand-alone snack.
I recommend Be Still Farms organic raw shelled hemp hearts. Three tablespoons (around 30 grams) provide 10 grams of protein, along with omega-3 and omega-6 fatty acids, including gamma-linolenic acid (GLA), fiber, phosphorus, potassium, magnesium, zinc, iron, manganese, vitamin E, vitamin B6 and folate.
The healthy fats and magnesium hemp hearts provide can enhance cognitive health and assist with neurotransmitter function. You can blend them into smoothies and shakes or make your own hemp milk. This will put them into something you can drink.
Hemp milk recipe
Hemp milk is easy to make at home. Unlike some other nuts and seeds, there’s no need to soak your hemp hearts first, as they are already soft enough to be processed into hemp milk. However, you can soak and sprout them first. Sprouting hemp hearts first, as with nut and seed butter, can increase nutrient availability and the support you receive towards optimal brain health.
A simple recipe: Place 3/4 cup of organic hemp hearts in a blender and add 3 cups of filtered water. Add 1 to 2 teaspoons of organic maple syrup if you like it sweetened, a pinch of Celtic sea salt and 1/2 teaspoon of organic vanilla extract, if desired. If you prefer a creamier milk, reduce the amount of water before blending.
Blend well on high for around 60 seconds, or until the hemp hearts are fully broken down. If you prefer a smoother texture, you can pour the mixture through a fine mesh strainer. Otherwise, you’re done! Just pour your hemp milk into a glass jar, seal it with a lid, and refrigerate.
If you skip the straining step, you will retain more of the nutrients and fiber. If you strain it, the pulp can still be used in smoothies or added to baked goods such as muffins or bread.
Hemp milk can be used in place of dairy milk such as in recipes, on cereal or in smoothies. If you make the above recipe using only hemp hearts, water and salt, you can use also use it for making your favorite savory sauces and soups.
A simple recipe: Place 3/4 cup of organic hemp hearts in a blender and add 3 cups of filtered water. Add 1 to 2 teaspoons of organic maple syrup if you like it sweetened, a pinch of Celtic sea salt and 1/2 teaspoon of organic vanilla extract, if desired. If you prefer a creamier milk, reduce the amount of water before blending.
Blend well on high for around 60 seconds, or until the hemp hearts are fully broken down. If you prefer a smoother texture, you can pour the mixture through a fine mesh strainer. Otherwise, you’re done! Just pour your hemp milk into a glass jar, seal it with a lid, and refrigerate.
If you skip the straining step, you will retain more of the nutrients and fiber. If you strain it, the pulp can still be used in smoothies or added to baked goods such as muffins or bread.
Hemp milk can be used in place of dairy milk such as in recipes, on cereal or in smoothies. If you make the above recipe using only hemp hearts, water and salt, you can use also use it for making your favorite savory sauces and soups.
It will keep in the refrigerator for 3 to 5 days. Make sure to shake well first before using each time because the ingredients will naturally separate a little as it sits.
These are just a few of the many foods and supplements that can support brain health. Do your research to find what works best for you. Beyond foods and supplements, people who regularly challenge their brains with activities such as number games, word games, chess, and other challenging board or computer games tend to maintain sharper memory and thinking as they age.
These are just a few of the many foods and supplements that can support brain health. Do your research to find what works best for you. Beyond foods and supplements, people who regularly challenge their brains with activities such as number games, word games, chess, and other challenging board or computer games tend to maintain sharper memory and thinking as they age.
Several studies have linked frequent word and logic puzzles with better attention, reasoning and memory. Some research also suggests that regularly doing challenging word puzzles can slow memory loss and brain shrinkage in older adults with mild cognitive impairment.
Be well and God bless you.
Posted in Lifestyles
