The small arteries of the brain are sensitive to elevations in blood pressure and long-term hypertension can injure them. Several studies support the connection between blood pressure and brain health. Higher blood pressure correlates with poorer cognitive performance and damage to brain tissue. Cholesterol plays a role in the formation of amyloid-beta plaques, damage characteristic of Alzheimer’s disease, and elevated cholesterol levels are thought to increase the production of amyloid-beta plaques. In addition, the vitamin is involved in regulating glucose and calcium transport to and within the brain, and may also protect cognition by reducing inflammation and increasing the availability of certain neurotransmitters. B12 deficiency causes problems in the brain, including confusion, depression, and poor memory. A deficiency in this important vitamin has been associated with Alzheimer’s disease. Since your body’s ability to absorb vitamin B12 decreases with age, and the vitamin is not present in plant foods, it is wise to supplement. Plus, the RDI is insufficient for flexitarians, vegans and the elderly. Instead, they can be obtained in non-dangerous amounts through healthier options such as sesame and pumpkin seeds, edamame, and other beans. Make sure your diet is rich in natural, healthy plant foods, and add more raw vegetables to your diet by eating a large salad as your entrée at least once a day. Add beans, tomatoes, raw onions, and a nut or seed-based salad dressing. Berries, in particular, have been singled out for their protective effects on the brain. Several different berries have been found to slow or reverse age-related declines in brain function in animals. Blueberries and pomegranates have shown promising results in human studies, suggesting that these phytochemical-rich foods may help to improve memory in older adults. Season your foods with herbs and spices or try perking up foods with a splash of citrus or flavored vinegar or use a no-salt seasoning blend. In addition, frequent exposure to high glucose levels likely diminishes mental capacity, as higher HbA1c levels have been associated with a greater degree of brain shrinkage. Instead, satisfy a sweet tooth with fresh fruit which will give you the added benefits of the fruit’s fiber and antioxidants. Exercise also helps brain tissue produce more mitochondria, responsible for cellular energy production. High levels of physical activity are associated with a significant reduction in Alzheimer’s disease risk.
