For Mature Minds Only

By Philippa Norman MD MPH

A couple of days ago I was talking with a friend, and we were comparing younger and older brains. Which would you rather have? He asked.  Hmmmm.  Did I really need to answer that?

The assumption is that younger is better. But there are distinct advantages to an "older" brain.  We now know that the brain continues to grow throughout life.  Our brains our actually remodeled neurologically, by our experiences and what we think about, do, feel and learn during the day. As with younger brains, nerve connections in the brain become stronger when we use them more often, and fade when we do not.  In older brains, knowledge and skills that have been used for years have very strong connections, and can be retrieved with just a little prompting. The connections are deeper and broader.

The unique connections you have formed give depth to your vision of your life and the work you create. You are able to process experiences because you have reference points to times in your past. You can learn new information quickly and form meaningful associations: your brain sorts and stores new information as being "like" or "unlike" things you already know.

 So, as we age, our brains become more full, more deeply connected and brighter. The decline that is often seen is not inevitable, as once believed. How do we take care of our brains as we continue to build complex neural pathways? (i.e. become wiser?)

Here's brain food for mature minds:

1. Energy: B-complex vitamins are converted to coenzymes (like CoQ10 and NADH) that drive energy (ATP) production in cells for optimum function and full lifespan.  Food with a rich source of B-vitamins include the hull of whole grains, nuts and seeds, green leafy vegetables, beans and fish. Meat, poultry, soybean and canola oils contain higher amounts of CoQ10. Eggs contain QoQ10 in smaller quantities.
2. Protection:  Antioxidants protect brain cells from free radical damage and declining function. The brain needs both water- and fat-soluble antioxidants so that structures within the cell as well as the membrane are protected.  Include green tea, black tea, and fruits and vegetables of all colors (especially blueberries) in your diet. Dark red and black beans are a good source of antioxidants. Get vitamin E in the germ of whole grains, especially wheat germ.  Cold pressed vegetable oils, seeds nuts and eggs are also good sources of vitamin E. 
3. Healthy membranes: Stiff cell membranes impair cell communication and affect thought, mood and memory.  Omega 3 fatty acids from fish and flax seed are the primary fats needed. Eat cold pressed oils from olives, seeds, and nuts.  Whole nuts like walnuts and almonds are rich in essential fatty acids.  Avocados contain omega 9. Eat mostly vegetarian, including (for non-vegetarians) cold water fish like cod or wild salmon, minimizing red meat.  Avoid fried foods and eliminate trans fats.
4. Digestion: digestive health is essential for brain health. Eat bitter greens during your meal to stimulate digestive enzymes and bile for fat absorption. Fruits and vegetables provide magnesium and fiber to keep toxins moving out. Eat yogurt or other fermented products to maintain beneficial bacteria that produce B-vitamins and help minimize neurotoxic by-products of yeast.  Avoid any foods you are allergic to, to minimize inflammation that can also affect the brain.
5. Minimize Toxins:  Eat organic and use the purest products available to minimize heavy metals, pesticides, plastics and solvents that can damage brain cells.

By eating fresh and natural, we can protect our brains for a lifetime.