The brain is the command center for the nervous system and enables cognitive functions such as thoughts, memory, movement, and emotions. Good brain health is critical in determining the elderly’s quality of life and independence. However, while we pay a lot of attention to other organs such as the heart and liver, we tend to overlook our brain health.
“Just like how we manage our blood pressure and glucose level, we also need to start thinking about how our practices affect our brain. Our brain is constantly working, so we don’t think much of it. But our diet and everyday habits also affect our brain health,” says Consultant Dietitian Indra Balaratnam.
To begin with, we need to be aware of the nutrients the brain needs to function well. The good news is that most of the food that is good for our overall health tends to benefit the brain as well. So looking after our body is instrumental in keeping our brain healthy too.
Omega-3 Fatty Acid
Our brain needs a continuous nutrient supply, and Omega-3 fatty acid is essential for brain function and development.
“We need Omega-3 fatty acid for building and maintaining optimal cell membranes in our brains. It also has anti-inflammatory properties. Our body does not produce Omega-3 fatty acid, so we need to get it from our diet. Foods rich in Omega-3 fatty acids are deep-sea fish such as salmon, tuna, and trout. Local fish rich in Omega-3 fatty acids include kembung, terubuk, and ikan bilis,” says Indra.
Antioxidants
Antioxidants, found in Vitamin C and Vitamin E, reduce cellular stress and inflammation, which are linked to brain aging and neurodegenerative disorders such as Alzheimer’s disease.
“Antioxidants protect brain cells from oxidative stress and damage caused by free radicals. Vitamin B6 and B12 are important for brain functions and to prevent cognitive decline by lowering the level of homocysteine (linked to brain atrophy). We can get antioxidants from leafy green vegetables, nuts, and seeds. Walnuts are a good source of antioxidants. We can get Vitamin B from eggs and lean meat, and Vitamin B12 from animal protein.”
Polyphenols
Polyphenols are plant compounds naturally found in fruits, vegetables, herbs, spices, tea, and dark chocolate. They are antioxidants that can neutralize harmful free radicals and reduce inflammation. Chronic inflammation is a risk factor in brain health.
Flavonoids account for 60% of polyphenols and are important for maintaining vascular health to ensure a steady oxygen supply to the brain. This, in turn, improves the brain’s ability to create new neurons and enhance neuroplasticity.
“Foods rich in flavonoids include berries, green tea, turmeric, and dark cocoa,” says Indra, who adds that brain health should not be seen in isolation as our body is an interlinked system.
A Holistic Approach
“It’s a whole machine, so it’s not about just having one part working well.” For instance, scientists have in recent years found the link between gut health and brain health. It turns out that having good microbes in the gut is crucial for brain health, and that means we need to include probiotics and prebiotics in our diet.
Indra advocates taking a holistic approach in caring for our brain health. “There are no magic pills. Having good nutrition is like a savings plan that you build on with every meal. Every bit works towards building a good health system. Eat balanced meals every meal so you get all the nutrients you need,” says Indra. Normalize eating fruits every day. “Local fruits like pineapple, banana, soursop, rosella, papaya, mango, guava, and starfruit are all good sources of Vitamin C and antioxidants that support our overall health and brain,” says Indra.
Take Charge
It all boils down to taking charge and not giving up. “In healthy aging, we can lessen risks and delay the onset or prevent chronic illnesses. Even if you already have the risk factors, you can still manage your illnesses by taking medicine and making lifestyle changes. We can control what we choose to eat to offset factors we cannot control,” stresses Indra.
Apart from diet, other lifestyle choices that affect brain health include keeping active. “When we exercise, it increases blood flow to the brain. This helps the brain stay sharp,” reminds Indra, who also adds that smoking and vaping are detrimental to brain health as nicotine damages the lungs and narrows veins and arteries.
But perhaps the most important thing seniors need to do is to keep stimulating their brains. “The worst thing you can do is not challenge your brain.” And just like children, seniors too need to limit their screen time. “Staring and scrolling on the phone is a dulling activity and not stimulating to the brain. Some seniors get hooked on their phones and stop reading the newspaper or gardening. It’s good to embrace technology but we need to limit our screen time. Don’t fall into the lull,” advises Indra. – Molly Lim
