Vim & Vigor - Winter 2019 - GMC - 17

BEYOND
NUTRITION
Make healthier food choices and
you'll help keep your brain performing at its peak. Here are the foods
Mosconi says to include in your diet to
best feed your brain:
EAT MORE:

Dark leafy greens

3Why: Dark leafy greens, like
spinach, swiss chard, dandelion
greens and kale, are full of vitamins,
minerals, fiber and disease-fighting
nutrients that you need for a
healthy nervous system. They also
aid digestion, flush out toxins and
improve metabolism.
EAT MORE:

Berries

3 Why: Berries, especially blackberries, blueberries, strawberries, raspberries, dark cherries, goji berries
and mulberries, are packed with antioxidants that help keep your memory
sharp as you age. They are also a great
source of fiber and glucose, the main
energy source for the brain. They are
sweet but have a low glycemic index,
so they help regulate sugar levels.
EAT MORE:

Extra-virgin olive oil
and flaxseed oil

3 Why: These oils are loaded with

anti-aging nutrients like omega-3 fatty
acids and vitamin E, which is one of
the strongest antioxidants. "Extravirgin olive oil is also rich in monounsaturated fat, a kind of fat that is good
for the heart, and what is good for the
heart is good for the brain," Mosconi
says. That's partly because keeping
your heart healthy can reduce your
risk of stroke and dementia.

To help keep your brain sharp
and healthy at every age,
Amar Parikh, MD, a provider
with Northside Hospital and
Gwinnett Internal Medicine
Associates, recommends
these tips:
3 Stay up to date on
checkups to diagnose and
effectively manage any
chronic health conditions.
3 Monitor your medications
to determine whether their
side effects interfere with
memory or brain function.
3 Don't skimp on sleep.
Getting at least seven hours
every night is essential.
3 Aim for 30 minutes of
activity throughout each day.
When in doubt, you can't go
wrong with brisk walking.
3 Do more of what stimulates your mind. Read, play
games, learn a new language or
take up a musical instrument.
3 Spend time with friends
and family or meet someone
new. Being social helps to keep
your brain active.

EAT MORE:

Cold-water fatty fish

3 Why: Fatty fish, like wild Alaskan
salmon, mackerel, blue fish, sardines
and anchovies, is high in the omega-3s
your brain needs. "These foods help the
brain stay young and resilient," Mosconi
says. Omega-3s help reduce inflammation and oxidative stress, which Mosconi
describes as "a sort of rusting effect"
that damages your brain cells as you get
older or when you're sick.
EAT MORE:

Fish eggs

3 Why: Fish eggs, like salmon roe or
caviar, contain a unique blend of nutrients that Mosconi says are perfect for
the brain. Those include omega-3s;
choline, a B vitamin you need to make
memories; vitamins B6 and B12, which
support the nervous system; minerals
like iron and magnesium that you need
for healthy blood and muscles; protein;
and strong antioxidants like vitamin A,
vitamin C and selenium.
DRINK MORE:

Water

WEBSITE

Mind Your
Health
Achieving lasting wellness
is a journey. The providers
of Gwinnett Medical Group
Primary Care are here
every step of the way.
Find your partner in good
health at gwinnettmedical
group.com/physician.

3 Why: More than 80 percent of the

brain's content is water, and every
chemical reaction that takes place in
the brain requires water. "This includes
energy production in the brain-so no
water, no energy," Mosconi says.
"The brain is so sensitive to dehydration that even a minimal loss of water,
a 2 to 4 percent decrease, can cause
neurological symptoms like brain fog,
fatigue, dizziness and confusion," she
says. "Even worse, brain imaging studies have shown that mild dehydration
makes your brain shrink-and you
don't want your brain to shrink." ■

WINTE R 2019

http://www.gwinnettmedicalgroup.com/physician http://www.gwinnettmedicalgroup.com/physician

Vim & Vigor - Winter 2019 - GMC

Table of Contents for the Digital Edition of Vim & Vigor - Winter 2019 - GMC