How to maintain a healthy and active brain


Every career demands thinking, reading and studying. These three things
need a healthy and vibrant brain.

Today, we will focus on foods to keep our brains lively, strong , alert and
healthy. Oh yes and if we want to have a sharp brain in old age, avoid dementia
and Alzheimers, then this write up is very important to you.

So, what do you eat and what do I eat to keep our brains healthy.

Before I dive into this, one thing that will improve brain health is adequate
sleep. Sleep renews and revitalizes cells.

If you notice your thinking is clouded, get more sleep. It will do you a whole
world of good.

In subsequent weeks I will focus on sleep, and how to remedy the challenges
with getting enough sleep.

Now lets talk about what to eat.

Any meal that will nourish the brain should include the following:

1. Antioxidant
2. B vitamins
3. Healthful fats-(high density lipoprotein)(don’t mind our medical jargon
we have started again)
4. Omega 3 fatty acids

We now know what to look for, let’s look at list of foods and see how eating
them can help our brain be vibrant, young and healthy.

1. First let’s talk about fish. For fish to help your brain, it must be oily, I mean
really oily fish like our “titus”, sardines, mackerel.

Why are they so great?

They contain omega 3 fatty acids which help to increase the structure of the
brain cells and ultimately the function of the brain cells.

The brain is 60% fat and half of the fat in the brain is omega 3, this is why
omega 3s are one of the most important compounds needed for the health of
your brain. They are also essential and vital for learning and memory.

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Other foods you can get omega 3s from include nuts and seeds we will talk
about them in today’s post.

2. Did you know chocolate is great for your brain health? Though it has to be
dark chocolate because dark chocolate, contains a high percentage of cacao
(about 70%). Cacao contains flavonoids which act as an antioxidant in the brain.

The brain is constantly undergoing different processes which can lead to
oxidative stress. Oxidative stress can lead to damage of the brain and nerve
cells. Cacao prevents oxidative stress from occurring.

It also improves memory and may help in preventing decline in memory all of
which are vital to your career.

3. Avocado is the next plant we will be looking at and without saying much I’m
sure you know it’s a rich source of healthy fats.

Healthy fats are essential to brain development and function and also improve cognition. Cognition is your conscious mental processes like thinking, reasoning, visualization, etc.. Healthy fats are vital in stabilizing blood pressure and help
in reducing the decline of cognitive function.

As any disruption in the blood network such as a high blood pressure can cause
a decline in cognitive function. Healthy fats help to prevent this.

Other examples of foods with healthy fats are chia, fournio (Acha), walnut, sunflower,cashew,walnut,flaxseed.

4. Nuts and seeds:

These are rich sources of omega 3s, fatty acids and vitamin e.

Vitamin E is another vital compound that protects the body from the effects
of oxidative stress caused by free radicals.

Studies have also shown that vitamin E can prevent the onset of Alzheimer’s

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5.Whole grains.

These are another very good source of vitamin e.
These include brown rice, rolled oats, bulgur wheat and barley.
All are within reach even in our environment.

6.Leafy greens

Leafy greens are a rich source of different macro and micro nutrients,
antioxidants, vitamins and minerals needed for brain function. Examples
of leafy greens are our popular “Ugu” also known as pumpkin leaf, kale in
our environment kale is referred to as “hospital to far” or “iyana paja”,
lettuce, water leaf, utazzi.

These leafy greens are a rich source of antioxidants, vitamins and minerals
all of which are vital to brain function.

Now, we know what to eat let’s talk about supplementing our diet.

As we all know we may not be able to meet the food needs of our brain with
what we have. This where supplements like fish oil, garlic, vitamin e, barley
grass and vitamin b supplements.

These supplements are essential in an individual with declining mental function.

In addition to all, there are a few more things you can do to keep the brain
going, vital and healthy;

They include :

Regular exercise
Reducing alcohol intake
Learning new things
Sleep which is vital
Mindfulness and meditation
Reducing alcohol intake
Regular exercise.

I realize all I have said above may be tough for a busy person like you so
I’ve put together a brain health boosting kit.

If you’re over 50 and have the need to:
study daily, learn new things daily, it’s vital you get this kit.

One thing I can guarantee is that, you’ll see a major improvement in learning.
In fact not you but others will observe improvements.

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Send an email with the words “brain kit” if you would like the brain health kit.

Its Your Legal Doc,
Doctor Becky.