Brain Health: How To Keep Your Brain Healthy & Your  Mind Sharp

Brain Health: How To Keep Your Brain Healthy & Your Mind Sharp

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:

  1. Physical Exercise
  2. Stress Management
  3. Restorative Sleep & Relaxation
  4. Social Interaction
  5. Physical Health
  6. 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.

Quick and Healthy Red Lentil Soup with Lemon

Quick and Healthy Red Lentil Soup with Lemon

Red lentil soup is a fantastic choice for a quick, nutritious meal that’s both satisfying and easy to prepare. This red lentil soup with lemon combines the earthy flavor of red lentils with the bright, fresh taste of lemon, creating a dish that’s as delicious as it is healthy. Packed with protein, fiber, and essential nutrients, this soup is perfect for a light lunch or a hearty dinner. Let’s dive into how you can make this delightful soup in just a few simple steps.

Ingredients:

  • 1 sweet onion, diced: Onions provide a subtle sweetness and form the flavor base of the soup.
  • 4 cloves fresh garlic, minced: Garlic adds a robust, aromatic flavor that complements the lentils.
  • 2 tbsp avocado or extra virgin olive oil: Use oil for sautéing the onions and garlic, which adds richness and depth.
  • 1/2 tsp smoked paprika: This spice gives the soup a smoky flavor.
  • 1/2 tsp cumin powder: Cumin adds a warm, earthy taste.
  • 3/4 tsp salt: Enhances the flavors of the soup.
  • 1 cup red lentils, dried: Red lentils cook quickly and break down nicely, creating a smooth texture.
  • 4 cups vegetable broth: A flavorful base that adds depth to the soup.
  • 1 lemon, juiced: Lemon juice brightens the soup and adds a refreshing zing.
  • Optional: Lemon zest for added citrus flavor and garnish.

Instructions:

  1. Prepare the Vegetables: Start by dicing the sweet onion and mincing the garlic. This preparation will ensure that the onions and garlic cook evenly and infuse the soup with their flavors.
  2. Sauté Aromatics: In a stock pot, heat 2 tablespoons of avocado oil or extra virgin olive oil over medium-high heat. Add the diced onions and minced garlic. Sauté until the onions are translucent and slightly browned. This process caramelizes the onions, adding a sweet and savory depth to the soup.
  3. Add Spices: Stir in 1/2 teaspoon of cumin powder and 1/2 teaspoon of smoked paprika. Cook for an additional minute to let the spices bloom, releasing their flavors into the oil.
  4. Combine Ingredients: Pour in 4 cups of vegetable broth and add 1 cup of dried red lentils. Stir in the juice of 1 lemon and optional lemon zest. The lemon juice not only brightens the soup but also helps to balance the flavors.
  5. Simmer the Soup: Bring the soup to a gentle boil, then reduce the heat to low. Let it simmer for about 20 minutes, or until the red lentils are tender. Stir halfway through to ensure even cooking. The lentils will break down and thicken the soup, creating a rich and hearty texture.
  6. Serve: Ladle the hot soup into bowls. If you like, garnish with a little more lemon zest or a fresh sprig of parsley. Enjoy the vibrant flavors and comforting warmth of your homemade red lentil soup!

Notes:

  • For Extra Flavor: Adding a pinch of lemon zest along with the lemon juice enhances the citrus flavor and adds a lovely aroma.
  • Adjust Consistency: If you prefer a thicker soup, let it simmer a bit longer, or use an immersion blender to partially blend the soup for a creamier texture.
  • Storage: This soup stores well in the refrigerator for up to 5 days, and it also freezes nicely for up to 3 months. Simply reheat before serving.

Conclusion

This quick and healthy red lentil soup with lemon is not only easy to make but also incredibly nourishing. It’s a versatile recipe that can be enjoyed on its own or paired with a side of crusty bread for a complete meal. Incorporate this soup into your weekly meal plan to enjoy a delicious and healthful option that supports both your taste buds and your well-being.

Quick & Healthy Red Lentil Soup with Lemon Recipe

Julie Pace, RDN
This red lentil soup is loaded with lots of nutrition that's full of flavor, protein, and fiber. It's a perfect meal on a cold winter day.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Soup
Cuisine Mediterranean, plant-based, vegan
Servings 2

Ingredients
  

  • 1 sweet onion, diced
  • 4 cloves fresh garlic, minced
  • 2 tbsp avocado or extra virgin olive oil
  • 1/2 tsp smoked paprika
  • 1/2 tsp cumin powder
  • 3/4 tsp salt
  • 1 cup red lentils, dried
  • 4 cups vegetable broth
  • 1 lemon, juiced

Instructions
 

  • Dice the onions and mince the garlic.
  • Add oil to stock pot. Add in garlic and onions. Heat to medium-high heat and saute the onions and garlic until slightly browned.
  • Add in the cumin and smoked paprika, stir well.
  • Add the vegetable broth, red lentils, lemon juice and a little lemon zest to pot.
  • Simmer on low for about 20 minutes, stirring halfway through.
  • When done, add soup to into bowls and serve.
Keyword Anti-inflammatory Soup, healthy lentil soup, red lentil soup, Vegan lentil Soup

Sweet Pea & Potato Curry Soup

Sweet Pea & Potato Curry Soup

Sweet Pea & Potato Curry Soup

Julie Pace, RDN
This one pot Sweet Pea & Potato Soup with Jasmine rice is creamy, filling, nutritious and delicious. This recipe is packed with good-for-you ingredients like sweet peas, sweet potatoes, curry, cumin, fresh garlic, sweet onions, and coconut milk. It's so easy to make and it's ready to eat in 30 minutes or less.
When the fall & winter season comes around, this is one of my favorite soups to make. You can double the recipe and store in the fridge for up to 5 days making this soup a great meal prep recipe.
A few tips you'll want to remember when making this soup: You'll want to diced the potatoes into small bite-sized pieces and finely chop the garlic and onions. As with most recipes, you'll want to taste and adjust the seasonings to your personal preferences. You can swap the full fat coconut milk for the lighter version, if desired.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner
Cuisine Indian
Servings 6

Ingredients
  

  • 2 Tbsp avocado oil or EVOO
  • 1 large sweet potato, diced into small cubes
  • 2 medium russet potatoes, diced into small cubes
  • 1 large sweet onion, chopped
  • 4 cloves fresh garlic, minced
  • 1 cup vegetable broth low sodium
  • 1 15 ounce can coconut milk full fat
  • 1 cup water
  • 12 ounces sweet peas, frozen
  • 3 Tbsp curry powder I used Great Value Organic Curry Powder
  • 2 Tsp ground cumin
  • 1 tsp salt

Rice

  • 1 cup jasmine rice, uncooked
  • 2-1/2 cups vegetable broth

Instructions
 

  • In a large pot or deep saute pan, add the avocado oil.
  • Add in the onions, potatoes, garlic and 1 cup vegetable broth. Cover let simmer 5 minutes.
  • Add in coconut milk, water, sweet peas, cumin, curry powder, salt. Mix well. Cover and cook on medium low for about 15-20 minutes, or until potatoes are tender.

Jasmine Rice

  • Rinse rice thoroughly.
  • While curry is cooking. Add vegetable broth in a medium pot. Bring to a boil. Add in jasmine rice. Cover and simmer until all liquid is absorbed.
  • Once rice is cooked. Add into curry mixture. Mix well. Serve and enjoy!

Notes

You can easily substitute the sweet peas for another plant protein like chickpeas, if you’d like. Jasmine rice is a high glycemic carbohydrate, so if you have pre-diabetes or diabetes, you will want to be mindful of this.
It’s important to note that all curry powders are not the same. Curry powder is a complex mix of different spices and no two recipes are the same. 
Keyword vegan
Italian Pasta Salad

Italian Pasta Salad

Italian Pasta Salad

Julie Pace, RDN
This colorful, quick and easy pasta salad is refreshing and delicious on a hot summer day. The longer it sits in the fridge the tastier it becomes. A healthy, wholesome salad everyone will love.
Prep Time 10 minutes
1 day 30 minutes
Total Time 1 day 40 minutes
Course Side Dish
Cuisine Italian, plant-based, vegan
Servings 6

Ingredients
  

  • 12 ounces tri color rotini pasta
  • 2 medium seedless cucumbers, diced
  • 1 large red bell pepper, diced
  • 1 large yellow bell pepper, diced
  • 1 medium red onion, chopped

Homemade Italian Dressing

  • 1/2 cup Extra Virgin Olive Oil
  • 1/2 cup red wine
  • 1 Tbsp oregano leaves, dried
  • 1/2 Tbsp parsley leaves, dried
  • 1/2 Tbsp basil leaves, dried
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Instructions
 

  • Cook pasta according to directions.
  • While pasta is cooking, chop all the vegetables then add to a medium bowl.
  • When pasta is done boiling, drain and rinse pasta under cold water, then add to bowl with chopped veggies
  • Add the olive oil, vinegar and seasonings to the pasta bowl and toss to combine.
  • Let the pasta salad marinate and chill in the fridge at least 30 minutes or overnight before serving.

Notes

Options to add in: grape tomatoes, banana peppers, or black olives
Keyword pasta salad
Oatmeal Chocolate Chip Cashew Butter Cookies

Oatmeal Chocolate Chip Cashew Butter Cookies

Oatmeal Chocolate Chip Cashew Butter Cookies

Julie Pace, RDN
These cookies are a delicious sweet treat that's made with organic old fashioned oats, creamy cashew butter, and semi-sweet chocolate chips. There's no need to buy boxed cookies with lots of preservatives when you can make these wholesome cookies so easily at home.
Prep Time 5 minutes
Cook Time 12 minutes
20 minutes
Total Time 37 minutes
Course Cookies, Dessert
Cuisine dairy free, plant-based, vegan
Servings 16

Ingredients
  

  • 3/4 cup unbleached all-purpose flour
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • 1/2 tsp salt
  • 1/2 cup dairy free butter, softened I used Smart Balance
  • 1/2 cup granulated sugar organic
  • 1/4 cup light brown sugar organic
  • 1 tbsp whole ground flaxseed meal
  • 2.5 tbsp water
  • 1/2 cup creamy cashew butter
  • 2 tsp vanilla extract
  • 1 cup old-fashioned rolled oats organic
  • 3/4 cup semi-sweet chocolate chips dairy free

Instructions
 

  • In a medium bowl, whisk flour, salt, baking powder, and baking soda together. Set aside.
  • in a small bowl mix together ground flaxseed with water. Set aside.
  • Using a hand mixer or stand mixer, beat the butter on medium speed until smooth about 1-2 minutes. Add in granulated sugar and brown sugar and beat on medium high speed until creamy.
  • Add in flaxseed mixture, cashew butter, and vanilla. Beat on high speed for about a minute or until well-combine. Scrape down sides and bottom of bowl and beat again until mixed well.
  • Add dry ingredients to the wet ingredients and mix on low until combined. Slowly add in oats while mixer is on low speed. Once combine, add in chocolate chips and mix well.
  • Cover and chill mixture in refrigerator for about 20 minutes.
  • Preheat oven to 350 degrees. Line baking pan with parchment paper.Set aside. When dough is finished chilling, scoop 2 Tbsps of dough for each cookie and arrange on cookie sheet leaving 2-3 inches between each cookie.
  • Bake for 12-15 minutes or until lightly brown on sides of cookie. Remove from oven and let cool 5 minutes for cookies to set.

Notes

Cookies should stay fresh for 5-7 days in a covered dish stored at room temperature.
Keyword chocolate chip cookies, oatmeal cookies