The mind is your most powerful weapon against aging. Keep yours young!
By: Oleda Baker
You might think the most important deterrent to brain cell deterioration is engaging in mind-bending games or doing the daily crossword puzzle. Taxing the brain and learning new skills are excellent activities, but they usually don’t get your heart rate up and pump blood to your brain cells.
Perhaps the most striking brain research discovery of the last decade is that physical exercise can forestall mental decline. It may even restore memory. Animal studies have shown that aerobic exercise increases capillary development in the brain, increasing blood supply, which carries more oxygen to the brain.
But it doesn’t have to be formal exercise at the gym. You can play tennis a couple times a week, ride a bike, or walk a mile each day. If you want to get really serious about it, though, a combined program of aerobics and weight training will produce the best results.
Fit people have sharper brains; and people who are out of shape, but then get into shape, sharpen their brains along with their bodies.
It was once thought that brain cells do not regenerate as do other cells of the body, but more modern science proved that neurons do continue to form in the brain, even into old age.
Memory does begin a decline when we reach our 40’s, but the progression is not as steep as people make of it. Indeed, forgetfulness may be due less to brain cell loss than other influences, such as taking care of the kids, the job, paying the bills, doing chores, everyday living all competing for cognitive time.
To keep your brain young you need to give it lots of varied stimulation and challenges. Like a muscle, it needs to be exercised, to “strain the brain,” so to speak. Repeating the same mental functions over and over, such as playing cards or watching television, doesn’t help slow cognitive deterioration. Mental stimulation is as important for your brain as physical exercise is for your body.
Nutrition for a Healthy Brain
Foods that contain antioxidants, which neutralize harmful free radicals, are especially good for your brain. Free radicals break down the neurons in your brain, so the many colorful fruits and vegetables that are packed with antioxidants are good for you in more ways than one.
Too much alcohol has been linked to brain atrophy, because it can cause direct injury to the cells. The good news is that these cells can be rebuilt when people eliminate alcohol from the diet.
Scientists have shown that certain nutrients are essential for human brain function. Serious deficiencies in vitamin B12 and iron, for example, can lead to impaired cognition. Paying careful attention to diet helps protect the brain from developing problems with nerve cell signals that are involved in memory and cognition.
Food with high oxygen radical absorbance capacity (ORAC) scores are thought to help improve brain function. An ORAC score of around 5,000 units per day can have a significant effect on blood and tissue antioxidant levels.
The following fruits have the highest ORAC scores (numbers are based on 1/2 cup of each):
BLUEBERRIES: 6,500
BLACK PLUMS: 4,500
BLACKBERRIES: 3,800
RASPBERRIES: 3,000
Other fruits and vegetables have good ORAC scores as well, but somewhat less punch. Some food producers place ORAC scores on their products, so you can look for them as you shop.
There is promising evidence that using Ginko Biloba as a dietary supplement enhances memory. It doesn’t have any harmful side effects, but it should be used with caution by those on anticoagulant therapy, or about to undergo some surgical or dental procedures. Drink plenty of water, too. Your brain is about 80 percent liquid and needs to be well hydrated to function well.
The following is a drink…or Smoothie some people would say… that I have taken for years in order to get my antioxidants. I have it for lunch 4 or 5 times a week. If you do the same, you’ll be giving the cells in your body, including your brain, a real boost. Of course, you could interchange the berries to taste.
Here’s what you need:
– A blender
– Large container of Vanilla Yogurt (32 oz.)
– 2 to 3 cups of blueberries
– 1 to 1/12 cups of strawberries (I keep both berries in the freezer at all times).
– 1 or 2 Bananas
– Honey
Here’s what you do:
– Put defrosted blueberries and strawberries into blender. – Add cut banana in large pieces and drop in blender. – Put about ½ of the container of Yogurt in blender to start.
– Mix well, then add more yogurt to almost fill blender leaving room for honey…sweeten to taste. (I like mine on the sweet side) Before pouring into containers turn blender to Liquefy or Puree for best results. If you still have yogurt left pour Health Drink into one glass and add remaining yogurt to blender, mix again.
This will produce 4 to 5 glasses of delicious, fortifying health drink. Have one
glass now and put plastic sandwich bags over each of the others. Refrigerated, they last for several days.
Until next time,
Love, Oleda
See you on facebook.
Biography
About Oleda Baker: Oleda, 75, began her career as a high fashion model with the prestigious Wilhelmina Model Agency, in New York City, doing print and TV assignments in New York and Europe. She is the author of ten books on beauty and health. She was beauty editor of Model’s Circle, a monthly beauty magazine, for which she was also responsible for two articles filling three pages a month. Oleda is founder and CEO of Oleda and Company, Inc., her 37-year-old anti-aging products company www.oleda.com. Her latest book, “BREAKING THE AGE BARRIER Great Looks and Health at Every Age,” is due out in November 1, 2010. Oleda is also a visionary artist. Her oil paintings have been exhibited in museums and galleries around the country, the latest one happening last year at the Museum of Florida Art, DeLand.
