Are you struggling to conceive and wondering if nutrition could be the missing link? You’re not alone. About 15-25 percent of couples experience difficulties achieving pregnancy after a year of trying. But here’s some good news: research suggests that nutrition can play a key role in improving fertility for both women and men.
By making some simple dietary changes, you could increase your chances of conception. In this blog post, we’ll explore the foods and nutrients that can help boost fertility and those that may hinder it, starting with the overall dietary pattern. So, grab a healthy snack and let’s dive in!
The Importance of an Anti-Inflammatory Diet To Boost Fertility
Research has shown that maintaining a nutrient-rich, anti-inflammatory dietary pattern is associated with higher fertility in both women and men. Inflammation can negatively impact fertility by disrupting ovulation and menstrual cycles in women and reducing sperm quality and quantity in men.
Individuals who consume inflammatory diets high in fast foods and sugary drinks, and low in fruits and vegetables may experience longer periods of time to achieve pregnancy. On the other hand, those who follow anti-inflammatory diets like the Mediterranean, Prudent, Nordic, and Okinawan diets, have been linked with greater chances of successful pregnancies, whether or not they use fertility treatments.
Anti-inflammatory diets are rich in fruits, vegetables, legumes, whole grains, and lean proteins, and may also include fish, nuts, seeds, olive or canola oil, and soy-based foods. Dairy products, red or processed meats, and sweets are consumed in smaller amounts or none at all.
Anti-inflammatory diets are high in unsaturated and omega-3 fats, fiber, vitamins, and minerals, and low in sugars, refined carbohydrates, and saturated and trans fats. By prioritizing an anti-inflammatory diet, individuals can take important steps towards improving their fertility and overall health.
Foods and Nutrients that may Boost Fertility in Women
Incorporating specific foods and nutrients into a nutrient-rich, anti-inflammatory diet may potentially boost fertility in both women and men. One important recommendation is to consume seafood or seafood alternatives (if vegan or plant-based) like algae-based Omega-3 supplements, chia seeds, flax seeds, and walnuts.
Essential Fatty Acids
Chia Seeds and Flaxseeds
There is evidence that omega-3 fatty acids, particularly DHA and EPA, may play a role in improving fertility in both men and women.
Studies have shown that omega-3 fatty acids can improve sperm count, motility, and morphology in men, as well as increase the production of cervical mucus and improve hormonal balance in women. Omega-3s may also improve the quality of eggs in women undergoing fertility treatments.
Additionally, omega-3s have been linked to lower levels of inflammation in the body, which is important for optimal fertility as chronic inflammation can negatively impact reproductive health.
However, more research is needed to fully understand the impact of omega-3s on fertility, and it is always recommended to speak with a healthcare provider before making any significant dietary changes or starting new supplements.
Studies have shown that consuming seafood may increase the chances of getting pregnant, but not all seafood is created equal. For an alternative to seafood, plant-based sources of Omega-3 such as algae-based supplements, chia seeds, flax seeds, and walnuts can provide similar benefits.
Vitamin B-12
Another key nutrient for fertility is Vitamin B12, which is found primarily in animal products. Those who eat a vegan diet should make sure to supplement with Vitamin B12, or consume B12 fortified foods, such as plant-based milks, breakfast cereals, and nutritional yeast.
For women undergoing assisted reproductive technology (ART), having adequate levels of Vitamin B12 may increase the chances of a successful pregnancy. Studies have shown that higher levels of Vitamin B12 in the body are associated with better pregnancy outcomes, while lower levels of the nutrient can lead to infertility and miscarriage.
Vitamin B12 supplements can also benefit male fertility by improving sperm count, motility, and protecting sperm cells from DNA damage. This essential nutrient is crucial for the production of healthy red blood cells and DNA synthesis, which are essential for fetal development.
To meet the recommended daily intake of Vitamin B12, adults should aim for 2.4 mcg per day. Pregnant women require slightly more at 2.6 mcg, and breastfeeding mothers should aim for 2.8 mcg. Vitamin B12 is naturally present in animal-based foods such as meat, poultry, fish, eggs, and dairy products. For those following a vegan or vegetarian diet, Vitamin B12 fortified foods like breakfast cereals, plant-based milk, and nutritional yeast can provide a good source of the nutrient.
Additionally, taking Vitamin B12 supplements may be an effective way to increase levels of this important nutrient, as the body is able to absorb more Vitamin B12 from supplements than from food alone. Incorporating sufficient levels of Vitamin B12 into a balanced, healthy diet can help improve fertility outcomes for both women and men undergoing ART.
Folic Acid Supplementation
Folic acid, also known as Vitamin B9, is important before and during pregnancy to reduce the risk of neurological problems in the developing baby, such as spina bifida. It may also help women have more regular ovulation and get pregnant sooner. Folic acid aids in DNA and RNA synthesis, which is crucial for optimal reproduction. Consult with your healthcare provider or personal dietitian to determine the appropriate dosage of folic acid for you.
Soy Isoflavones
A Harvard study found that folic acid and soy isoflavones can have positive effects on women trying to conceive. Studies have shown that soy isoflavones, plant-based compounds that act like estrogen, may have a positive impact on fertility. In fact, women who consume soy or isoflavone supplements may have a higher chance of successful pregnancies, especially when undergoing fertility treatments. While initial animal studies suggested possible harmful effects, most studies in humans have not found any negative impact of soy on fertility. As such, incorporating soy-based foods into your diet or taking soy supplements may be a helpful addition to your fertility regimen.
Foods and Nutrients that May Improve Men’s Fertility
There is evidence that certain foods and supplements can improve a man’s fertility. Studies have shown that consuming a nutrient-dense diet that is high in fruits, vegetables, whole grains, legumes, and lean proteins like poultry and seafood can improve sperm quality and quantity. Additionally, certain nutrients like Vitamin B12, Vitamin C, Vitamin E, beta-carotene, selenium, and zinc have been linked to higher quality semen.
Antioxidant supplements have also been shown to improve semen quality by reducing DNA damage and increasing motility. It’s important to note that individual results may vary and it’s always best to consult with a healthcare professional before starting any new supplement regimen.
Antioxidant supplements may improve sperm quality. Studies suggest that low levels of antioxidants in men can result in negative impacts on sperm such as DNA damage, membrane damage, and reduced motility. Vitamins C and E, beta-carotene, folic acid, coenzyme Q10, and the essential minerals selenium and zinc are known for their antioxidant properties.
However, excessive amounts of antioxidants can be harmful, and it’s best to consult with a healthcare provider to determine a supplementation protocol tailored to your health needs and goals.
Strategies to Boost Fertility
Eliminate Intake of Artificial Trans Fats
It’s recommended to reduce intake of both trans fats and sugar-sweetened beverages, which may negatively impact fertility. Research suggests that a higher intake of trans fats can lead to a higher risk of ovulatory infertility, while sugary beverages can cause insulin resistance and disrupt menstrual cycles.
Reducing intake of trans fats may improve fertility, according to Harvard researchers. Trans fats are naturally found in dairy and meat from ruminant animals and in partially hydrogenated oils. However, artificial trans fats are being phased out of the U.S. food supply due to their harmful effects on heart health. While dairy products containing trans fats do not seem to negatively affect female fertility, a healthy vegan or mostly plant-based diet can easily eliminate the consumption of trans fats.
Eliminate Added Sugars and Energy Drinks
Sugar-sweetened beverages like soda and energy drinks may lower fertility in both men and women, according to several studies. Consuming as few as seven drinks per week can have an impact. However, diet sodas and fruit juice do not seem to have the same effect. One possible explanation for this link is that sugar can interfere with women’s reproductive hormones, ovulation, and egg maturation, while in men, it may lead to lower sperm concentration. However, I recommend avoiding artificial sweeteners due to their potential negative impact on the gut microbiome. Studies show that the mother’s microbiome influences the baby’s microbiome.
Overall, Add More Plants on Your Plate to Boost Fertility
Eating a diet rich in plants can have several benefits for fertility. Here are some ways eating more plants can boost fertility:
Improving Hormonal Balance: Plant-based foods are rich in vitamins, minerals, and antioxidants, which help balance hormones that are crucial for fertility. For example, foods rich in Vitamin C, such as leafy greens and citrus fruits, can boost progesterone production and support the menstrual cycle.
Reducing Inflammation: Chronic inflammation can negatively impact fertility by damaging reproductive organs. Plant-based foods are rich in anti-inflammatory compounds that can reduce inflammation and improve fertility.
Supporting Ovulation: Plant-based foods are a good source of complex carbohydrates and fiber that can help regulate blood sugar levels, which is essential for healthy ovulation. Studies have shown that a diet rich in whole grains, fruits, and vegetables can improve ovulatory function.
Boosting Sperm Health: Plant-based diets are high in antioxidants and phytochemicals that can improve sperm health. For example, foods rich in folate, such as leafy greens, can boost sperm motility.
Reducing Exposure to Toxins: Plant-based diets are typically lower in toxins, such as pesticides and heavy metals, that can negatively impact fertility. By reducing exposure to these toxins, plant-based diets can improve reproductive health.
Overall, incorporating more plants into your diet can improve fertility by supporting hormonal balance, reducing inflammation, supporting ovulation, boosting sperm health, and reducing exposure to toxins.
To Sum It Up
It can be challenging to deal with fertility issues, but research shows that nutrition can be helpful for both men and women. A diet that is high in nutrient-dense, anti-inflammatory foods such as fruits, vegetables, legumes, whole grains, lean proteins, and healthy fats are some of the best foods and nutrients to boost fertility.
If you need help planning and making nutritious changes to your meals and supplement regimen to boost your fertility, schedule an appointment with me for a personalized plan, I would love to help.
Looking for a hearty and comforting soup to warm you up? This Creamy Mushroom & Wild Rice Soup recipe is packed with immune-boosting baby portobello mushrooms, a medley of spices, veggies, and a blend of gourmet wild rice. With its creamy texture and earthy flavors, this soup is the perfect dish for lunch, dinner, or as a side.
Why You’ll Love This Mushroom & Wild Rice Soup Recipe
Vegan & Dairy-Free: Perfect for plant-based diets.
Rich in Nutrients: Loaded with mushrooms for immune support and wild rice for fiber and protein.
Easy to Make: Simple steps for a satisfying homemade soup.
Ingredients (Serves 6)
1 tbsp avocado oil or EVOO
16 ounces baby portobello mushrooms, sliced
3 medium carrots, diced
1 large sweet onion, diced
4 garlic cloves, minced
1 cup wild rice, uncooked
4-6 cups vegetable broth, low sodium
3 bay leaves
2 tsp oregano, dried
2 tsp thyme, dried
1 tsp salt (or more to taste)
1/2 tsp black pepper
1/2 cup unsweetened coconut milk
1/4-1/2 cup all-purpose flour, unbleached
Instructions
Sauté the Vegetables: In a large pot over medium heat, add oil. Stir in mushrooms, carrots, sweet onion, and garlic. Sauté for 5-8 minutes until the vegetables are tender.
Add Broth & Wild Rice: Pour in the vegetable broth and bring it to a boil. Add wild rice, letting it boil for 1-2 minutes.
Simmer with Seasonings: Reduce the heat to low. Stir in bay leaves, oregano, thyme, salt, and black pepper. Cover the pot and let it simmer for about 30 minutes, or until the rice is fully cooked.
Prepare the Creamy Base: In a small saucepan over medium heat, whisk together the coconut milk and flour until smooth and creamy.
Combine & Serve: Stir the creamy coconut milk mixture into the soup. Mix well, remove from heat, and serve with your favorite crusty bread or side dish.
Tips for Making This Mushroom & Wild Rice Soup Recipe
Choose Fresh Mushrooms: Baby portobello mushrooms add an earthy depth to the soup.
Adjust Consistency: Add more vegetable broth for a thinner soup or less for a thicker consistency.
Gluten-Free Option: Swap all-purpose flour with gluten-free flour for a celiac-friendly version.
Meal Prep: Store leftovers in the fridge for up to 4 days or freeze for longer storage.
Nutritional Benefits
This vegan soup is a powerhouse of nutrients:
Mushrooms: Packed with antioxidants and immune-boosting properties.
Wild Rice: High in protein and fiber to keep you full and energized.
Coconut Milk: Provides a creamy texture without dairy.
Pin This Recipe
Bookmark or pin this recipe to make it a part of your regular meal rotation. With its robust flavors and creamy finish, this Creamy Mushroom & Wild Rice Soup will quickly become a household favorite!
Creamy Mushroom & Wild Rice Soup
Julie Pace, RDN
This Creamy Mushroom & Wild Rice Soup is a hearty vegan dish made with baby portobello mushrooms, wild rice, and a dairy-free coconut milk base. Perfect for a comforting, nutrient-rich lunch or dinner.
In a large pot over medium heat, add the oil, mushrooms, carrots, sweet onion and garlic. Saute for 5-8 minutes.
Add in vegetable broth then bring to a boil. Add in the wild rice let boil for 1-2 minutes. Reduce heat. Add in bay leave, oregano, thyme, salt and pepper. Cover reduce to a simmer for about 30 minutes or until rice is done.
In a small sauce pan over medium heat, add 1/2 cup coconut milk with 1/4 cup all purpose flour and whisk until smooth and creamy.
Stir in coconut milk and flour mixture. Remove from stove and enjoy with your favorite bread.
This wholesome, vegan Lemon Orzo Soup recipe is healthy, zesty, and packed with nutrients. This nutritious plant-based soup is sure to be one of your go-to vegan recipes. Made with a tangy lemon broth, tender orzo pasta, and protein-rich chickpeas, this soup is not only delicious but also incredibly nutritious. Perfect for chilly evenings or when you need a quick yet satisfying meal.
What is Orzo?
Orzo is a type of pasta shaped like a grain of rice, commonly used in Mediterranean dishes. Its name means “barley” in Italian, a nod to its resemblance to the grain. Despite its rice-like appearance, orzo is made from durum wheat, making it a versatile ingredient in soups, salads, and casseroles.
Orzo absorbs the flavors of the broth beautifully, making it an excellent choice for this tangy, lemony soup. Plus, it adds a comforting, hearty texture without overpowering the dish.
Why add Chickpeas to this Lemon Orzo Soup Recipe:
Chickpeas, also known as garbanzo beans, are a nutritional powerhouse. Chickpeas have been shown to manage blood sugar, promote healthy weight loss, improve gut health, and support heart health. Here’s why:
High in Protein: Perfect for plant-based diets, chickpeas provide essential amino acids that support muscle growth and repair.
Rich in Fiber: They promote healthy digestion and keep you feeling full for longer, aiding in weight management.
Heart-Healthy: Chickpeas are packed with potassium, magnesium, and soluble fiber, which can help reduce bad cholesterol and support heart health.
Great Source of Iron: They boost energy and support red blood cell production, especially beneficial for vegans and vegetarians.
Low Glycemic Index: Chickpeas can help stabilize blood sugar levels, making them a great option for people managing diabetes.
Recipe Highlights:
This vegan lemon orzo soup is:
Zesty and Refreshing: The lemon adds a bright, tangy flavor.
Creamy Without Cream: A clever blend of ingredients creates a rich texture while staying completely dairy-free.
Quick and Easy: Ready in under 30 minutes, perfect for busy weeknights.
Ingredients Needed for the Lemon Orzo Soup Recipe
Orzo pasta
Cooked chickpeas
Fresh lemon juice and zest
Garlic and onion
Vegetable broth
Olive oil
Fresh herbs like dill or parsley for garnish
How to Make the Best Vegan Lemon Orzo Soup:
Sauté Your Aromatics: Start with a base of garlic and onions cooked in olive oil for maximum flavor.
Add Broth and Orzo: Simmer the orzo in the vegetable broth until tender, absorbing the delicious flavors.
Incorporate Chickpeas: Stir in the protein-packed chickpeas, letting them meld with the soup.
Finish with Lemon: Brighten the soup with freshly squeezed lemon juice and zest for that signature tang.
Garnish and Serve: Top with fresh herbs and enjoy a bowl of comfort.
Why You’ll Love This Recipe:
It’s versatile: Add more veggies like spinach, carrots, or zucchini for extra nutrition.
Meal-prep friendly: Make a large batch and store leftovers in the fridge for up to 4 days.
Kid-approved: The mild flavors and fun texture of orzo make it a hit with kids too.
FAQs:
1. Can I make this gluten-free? Yes! Swap the orzo for gluten-free pasta or even rice to suit your dietary needs.
2. What can I use instead of chickpeas? White beans, lentils, or tofu cubes work wonderfully as alternatives.
3. How do I store and reheat this soup? Keep it in an airtight container in the fridge for up to 4 days. Reheat on the stove, adding a splash of water or broth to loosen the consistency.
This Creamy Lemon Orzo Soup with Chickpeas is a must-try for anyone looking for a healthy, satisfying vegan meal. Packed with protein, fiber, and refreshing flavors, it’s perfect for any occasion and for meal prep. Looking to incorporate more plant-based meals into wellness routine, but don’t know where to start? Check out our personalized nutrition counseling services, our registered dietitians specializing in plant-based nutrition, can help.
Lemon Orzo Soup
Julie Pace, RDN
This healthy and satisfying lemon chickpea orzo soup recipe is one that I'm sure you'll love. It's infused with just the right amount of lemon giving this soup a bright, refreshing flavor along with tahini for added creaminess and seasoned with Italian herbs and spices for a perfectly sweet and savory flavor. An easy, healthy and delicious one pot soup that's ready in 30 minutes or less.
Heat oil over medium heat, add in carrots, garlic, and onions, saute for about 5 minutes.
Add in broth. Bring to a boil. Add in orzo and chickpeas, reduce heat to medium and cook on a gentle boil for 7-9 minutes, or until orzo is tender.
Remove from heat, add in tahini, lemon juice, maple syrup and stir well. Add in the baby spinach and stir. Greens will start to wilt within 1-2 minutes. Add in Italian Seasoning blend and stir well. Salt and pepper to taste.
If you’re looking for the ultimate vegan cookie recipe, these Vegan Oatmeal Chocolate Chip Cookies are my all time favorite. Soft, chewy, and full of rich chocolatey goodness, they’re an indulgent dessert or snack that everyone can enjoy. Bonus? They’re easily adaptable to be gluten-free!
This recipe is simple to make—no flaxseeds or egg replacers required—and comes together in just 20 minutes. With the sweetness of maple sugar, brown sugar, and a touch of cinnamon, these cookies deliver a comforting, classic flavor with a plant-based twist.
Why You’ll Love These Vegan Oatmeal Chocolate Chip Cookies
Vegan-Friendly: Made with plant-based butter and plant-based milk
Easily Gluten-Free: Swap the all-purpose flour for a gluten-free flour blend to make them suitable for everyone.
Quick & Easy: Prep and bake these cookies in just 20 minutes!
Rich Flavor: Maple sugar and cinnamon add depth, while dark chocolate chips bring the perfect amount of sweetness.
Ingredients You’ll Need:
Dry Ingredients:
1 3/4 cup all-purpose unbleached flour (or gluten-free flour blend)
1 tsp baking soda
3/4 tsp salt
1 tsp cinnamon, organic
Wet Ingredients:
1 cup plant-based butter, softened (e.g., Smart Balance) or Miyoko’s Cultured Vegan Butter
3/4 cup maple sugar (Crown Maple brand recommended)
1 1/4 cup non-dairy dark chocolate chips (e.g., Enjoy Life brand)
2 cups old-fashioned oats (organic)
Instructions To Make the Best Vegan Oatmeal Chocolate Chip Cookie
Preheat the Oven: Begin by preheating your oven to 350°F. While it warms up, line a baking sheet with parchment paper to prevent sticking.
2. Mix the Dry Ingredients: In a medium-sized bowl, whisk together the flour, baking soda, salt, and cinnamon until well combined.
3. Cream the Wet Ingredients: In a separate bowl, beat the plant-based butter, sugars, milk, and vanilla extract until smooth and creamy. This ensures your wet ingredients are evenly mixed.
4. Combine the Mixtures: Gradually add the dry ingredients to the wet mixture, stirring gently until just combined. Then, fold in the oats and chocolate chips for that delicious texture and flavor.
5. Shape the Cookies: Using a spoon or cookie scoop, form dough balls about 1.5 to 2 inches in size. Place them on the prepared baking sheet, leaving enough space between each one to allow for spreading.
6. Bake: Bake your cookies for 9–11 minutes, depending on your preferred texture. For softer cookies, bake closer to 9 minutes, or bake a little longer for a firmer texture. Once done, remove the cookies from the oven and let them cool on a wire rack for a few minutes to set.
7. Enjoy: Serve the cookies warm for that perfect gooey center, or store them in an airtight container for up to 3–5 days to enjoy later.
Tips for the Perfect Vegan Oatmeal Chocolate Chip Cookies
Measure Flour Carefully: Use the scoop-and-level method to avoid overpacking the flour, which can make cookies dry.
Soften the Butter: Allow plant-based butter to soften at room temperature for easy mixing and a smooth texture.
Customize Mix-Ins: Add chopped nuts, dried fruit, or shredded coconut for extra flavor and texture.
Frequently Asked Questions
1. Can I make these vegan oatmeal chocolate chip cookies gluten-free? Yes! Substitute the all-purpose flour with a 1:1 gluten-free flour blend. Ensure your oats are certified gluten-free as well.
2. What’s the best plant-based or vegan butter to use? Smart Balance works great, but may not be 100% vegan, you can also use Earth Balance or Miyoko’s vegan butter for similar results. In food deserts 100% vegan butter, may be difficult to find.
3. Can I freeze the cookie dough? Absolutely! Roll the dough into balls and freeze on a baking sheet. Once frozen, transfer them to a freezer-safe container. Bake directly from frozen, adding 1–2 minutes to the baking time.
Vegan Oatmeal Chocolate Chip Cookies
Julie Pace, RDN
These cookies are sweetened with a combination of maple sugar, brown and cane sugar for an extra rich flavor that's infused with a dash of cinnamon and vanilla. This classic cookie is one that everyone will love. Store in an airtight container in a cool place for 3-5 days.
1 cupplant-based butter, softenedI used smart balance
3/4cupmaple sugarI used Crown Maple brand
1/4 cupbrown sugar
1/4cupcane sugarorganic
2tspvanilla extract
2 Tbspplant-based milkI used soy
1-1/4cupnon-dairy dark chocolate chipsI used Enjoy Life brand
2cupold fashioned oatsorganic
Instructions
Preheat oven to 350 degrees.
In a medium bowl, add flour, baking soda, salt and cinnamon then whisk together.
In a separate bowl, beat butter, sugars, milk, and vanilla together until creamy.
Add dry ingredients to wet ingredients then fold in old fashion oats and chocolate chips.
Place 1.5 to 2 inch balls on lined baking sheet. Bake for 9-11 minutes or until baked to your desired texture.
Enjoy them warm and gooey or let them cool on wire rack for a few minutes to set.
Notes
Make sure to measure flour correctly so that cookies don’t turn out dry. It’s important to let butter sit out for a few minutes so that it softens and makes it easier to cream together evenly.This recipe can be made by hand with just a whisk and large spoon.
When a disease or disorder takes over the brain and robs it of its language and memory, the disease takes away you. After all, your brain is what makes you you. While there are some risk factors that are not modifiable, research has shown there are lifestyles practices that you can do to keep your brain healthy and your mind sharp that can help you live a longer, healthier life.
The Brain
You may have heard someone refer to your brain as the “control center” of your body. This would make sense, since it controls every process that regulates your body. Your brain, a corrugated three-pound mass, is a complex symphony of electrochemical reactions that is active every second of every day. Many of these reactions are unconscious. For example, the brain makes the lungs expand when needed and the heart pump blood continuously. It also stores memories, processes sights, sounds, taste and smells and controls emotions and hunger. For those reasons, it’s important to keep your brain as healthy as possible for as long as possible to stave off chronic—often incurable—diseases like Alzheimer’s and dementia. Fortunately, science shows us how to do this.
6 Pillars of Brain Health
Your lifestyle choices have a profound effect on your brain health. For example, what you eat and drink, how much you exercise, how much you socialize, how you manage stress, and how well you sleep are all vital to your brain health.
Your brain health is influenced by these six core pillars:
Physical Exercise
Stress Management
Restorative Sleep & Relaxation
Social Interaction
Physical Health
Food & Nutrition
In this article, we’ll go through each one of these pillars of brain health and discuss specific and actionable strategies that can you can do to optimize and protect your brain health.
Prioritize Exercise For Brain Health, Body & Mind
Exercise is one of the most important daily habits to prevent cognitive decline. While there is no one-size-fits-all prescription for the optimal dose of exercise to optimize your brain health, there are evidenced-based exercises associated with health benefits for the brain. Keep in mind, the best exercise program for one person may be vastly different from that of another person.
Aerobic exercise, also known as “cardio” or “endurance” exercise, helps to get your heart rate up and your muscles warm. Examples of aerobic exercises include biking, swimming, running, and climbing stairs. This type of exercise benefits your brain because it helps to preserve existing brain cells and also promotes the growth of new ones.
Another type of exercise is strength or “resistance” training such as pushing or pulling weights or lifting other heavy objects (like groceries). This type of exercise is to help build and maintain muscles and bones. Strength training also helps your brain by enhancing your concentration and improving your decision-making skills.
Stress Management
If you’ve been alive long enough, you’ve experienced some form of stress. Whether you’ve experienced physical, emotional, or psychological stress, you know what that automatic “flight or fight” response feels like. When this occurs, you may feel your heartbeat pounding in the side of your neck, start sweating profusely, or feel as though you are about to hyperventilate. All of these reactions occur automatically and are initiated by your brain when it detects a threat.
Once the threat is gone, the stress response relaxes and your body and brain can regain their normal stress balance. However, sometimes that stress lingers on for days, weeks, or months and becomes long-term or “chronic” stress. It’s this chronic stress that can negatively impact your brain. Chronic stress can shrink the part of your brain, the prefrontal cortex, that’s responsible for memory and learning which can cause cognitive decline. In addition, chronic stress can increase the part of your brain, the amygdala, that can make you more susceptible to stress.
While you cannot eliminate stress completely, you can learn effective techniques to better manage stress and preserve your brain health.
Quality Sleep For Brain Health
Sleep is essential for keeping your brain healthy and your mind sharp. Without it, you can’t create or maintain new pathways in your brain that allow you to learn and create new memories. In addition, sleep deprivation makes it hard for you to concentrate and respond quickly. Research has shown that a chronic lack of sleep or even poor sleep quality increases your risk of disorders including high blood pressure, diabetes, depression, cardiovascular disease and obesity.
So what can you do to support quality sleep?
One of the most important things you can do to get enough sleep is to create a regular sleep schedule. By going to bed and waking up at about the same time every day—including weekends and even when you’re traveling—you “train” your body and brain to get on a healthy sleep schedule.
Another strategy to help you get more sleep is to create a relaxing bedtime routine. That routine can start one to three hours before you need to sleep and can include things like dimming lights, putting your screens away, listening to relaxing music, reading a book, or taking a warm relaxing bath.
Stay Connected Socially To Optimize Brain Health
Strong social connections are vital to your brain health. Socializing can stimulate the brain in many ways including stimulating your attention, memory and strengthening neural networks. As you age, it can become more difficult to stay connected, however, it is essential to do so. One study suggest that loneliness can increase your risk of dementia by as much as 40%.
While it can be beneficial to have large social circles, it’s important to remember to choose quality over quantity. Not all relationships are created equal. Stressful relationships or particular social circles can negatively impact your health. Invest your time and energy into relationships that energize you as opposed to the relationships that drain you.
Control Medical Conditions To Protect Brain Health
Depending on your personal health situation, you may be advised to take medications or supplements to manage a health condition. These can be important to reducing your risks for serious conditions and slowing down the progression of diseases. Some medical conditions are linked to the deterioration of brain function these include high blood pressure, diabetes, and excess weight. These conditions can increase your risks of cognitive decline and developing dementia. Therefore, it’s important to prevent or manage these health conditions to ensure the best possible health outcomes.
As always, consult with your doctor and/or dietitian before taking supplements to support brain health in order to decrease your risk of drug interactions and to ensure you are getting a high-quality supplement.
Nutrient Dense Foods For Brain Health
There are several foods and nutrients that promote a healthy brain by slowing cognitive decline and reducing your risk of Alzheimer’s disease and other chronic diseases. You may have heard of the MIND diet that’s designed to help prevent dementia and to slow the decline of brain function as you age. The MIND diet emphasizes foods that are rich in antioxidants, phytochemicals, and other nutrients that are vital for optimal brain health.
Keep reading to learn a few of the key foods and nutrients that may help boost your brain health.
Omega 3 Fatty Acids
One of the best sources of omega-3’s are chia seeds with one ounce providing 5,000mg of ALA omega 3 fatty acids. Hemp seeds contain 3,000mg of ALA omega 3 fatty acids in just 3 tablespoons. Walnuts are another source of healthy fats and ALA omega 3’s. Studies have shown that eating walnuts can have significant improvements in memory and cognitive performance. Am I the only one who thinks it’s pretty interesting how walnuts resemble the brain? Lastly, flaxseeds are a nutritional powerhouse that are also an excellent source of ALA omega 3’s. Chia seeds, flax seeds, hemp seeds, and walnuts can easily be incorporated into your diet.
Plant-Based Nutrition For Brain Health
Healthy Breakfast Oatmeal Bowl Plants contain more than vitamins and minerals, they’re also a great source of fiber, antioxidants, and phytochemicals. Eating a plant-rich diet helps more than your brain, it’s also associated with better heart health and weight management.
Some of the top plants for brain health are brightly-colored fruits and vegetables like berries, leafy greens, and broccoli. You should aim to fill half your plate with a diversity of colorful vegetables to maximize your antioxidant and nutrient intake.
Cocoa & Dark Chocolate For Brain Health
These powerful plant compounds can help improve blood flow to the brain and reduce inflammation. Two of my favorite brain foods, cocoa powder and dark chocolate, contain high amounts of flavonols in the form of epicatechin a substance that can cross the blood-brain barrier.
Flavonols are a class of flavonoids that have biological activity such as antimicrobial, hepatoprotective, anti-inflammatory and vasodilation effects, and have been considered as potential anti-cancer agents.
In order for the brain to function optimally, cerebral blood flow needs to be maintained to support oxygen and glucose supply to the neurons. The main polyphenols that can enhance cerebral blood flow come from berries, cocoa, soya, tomatoes, grape seeds, wine, and tea.
According to research, ingestion of a single dose or a one-week treatment with cocoa rich in flavonol increases cerebral blood flow in grey matter and reverses endothelial dysfunction which suggest its potential in the treatment of cerebrovascular problems.
Coffee & Tea For Brain Health
You may be wondering which type of tea is best to drink for brain health. When it comes to teas, black and green teas contain the most antioxidants. Green tea is one of the healthiest because it’s packed with antioxidants, polyphenols, and a catechin called EGCG. which may boost your brain function.
The EGCG also helps to protect brain cells from oxidative stress in order to reduce your risk of diseases like Alzheimer’s, Parkinson’s, and dementia.
Likewise, consuming up to two to four cups a day of coffee is beneficial to your brain. Research shows drinking black coffee is linked with the prevention of cognitive decline and can reduce your risk for having a stroke and developing Parkinson’s and Alzheimer’s disease.
Vitamin D For Brain Health
Vitamin D is a fat-soluble vitamin that plays an essential role in brain health. You have vitamin D receptors which are found throughout your brain tissue. The biologically active form of vitamin D has shown neuroprotective effects including the clearance of amyloid plaques which is an indicator of Alzheimer’s disease. If you are unable to get adequate vitamin D through your diet, supplementation may be needed.
Reservatrol For Brain Health
Reservatrol is a natural polyphenol that’s found in red wine and the skin of red grapes. As a natural food ingredient, multiple studies have demonstrated that resveratrol has a very high antioxidant potential.
Resveratrol may reduce cell damage and protect against the formation of plaques in the brain. However, if you plan on getting this powerful antioxidant from red wine, remember, too much alcohol is not good for the brain, so be sure to drink in moderation.
While there are many resveratrol supplements on the market, due to its poor solubility, bioavailability, and potential adverse effects, it’s best to get your dose of resveratrol from natural food.
Keep In Mind
There are many things you can do to optimize and protect your brain health. They include a number of healthy habits such as getting exercise, reducing stress, getting enough sleep, socializing with others (or with pets), and following recommendations for medications and supplements. When it comes to food and nutrition for brain health, try to get enough omega-3s, more plants, spices, dark chocolate, coffee, tea, vitamin D, and a bit of red wine.
Remember, taking proactive steps to support your brain health can lead to significant improvements in your overall well-being and quality of life. By incorporating these evidence-based strategies into your daily routine, you’re investing in a healthier, more vibrant future. If you’re ready to take the next step towards optimizing your health and protecting your brain, schedule an appointment with our team today. Let us help you unlock your full potential so you can live your best life.
