For a LSC Your Brain is Important – Research shows that the best foods for your brain are the same ones that protect your heart and blood vessels, including the following:
Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.
Fatty fish. Fatty fish are abundant sources of omega-3 fatty acids, healthy unsaturated fats that have been linked to lower blood levels of beta-amyloid—the protein that forms damaging clumps in the brains of people with Alzheimer’s disease. Try to eat fish at least twice a week, but choose varieties that are low in mercury, such as salmon, cod, canned light tuna, and pollack. If you’re not a fan of fish, ask your doctor about taking an omega-3 supplement, or choose terrestrial omega-3 sources such as flaxseeds, avocados, and walnuts.
Berries. Flavonoids, the natural plant pigments that give berries their brilliant hues, also help improve memory, research shows. In a 2012 study published in Annals of Neurology, researchers at Harvard’s Brigham and Women’s Hospital found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
Tea and coffee. The caffeine in your morning cup of coffee or tea might offer more than just a short-term concentration boost. In a 2014 study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function. Caffeine might also help solidify new memories, according to other research. Investigators at Johns Hopkins University asked participants to study a series of images and then take either a placebo or a 200-milligram caffeine tablet. More members of the caffeine group were able to correctly identify the images on the following day.
Walnuts. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. A 2015 study from UCLA linked higher walnut consumption to improved cognitive test scores. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid (ALA), which helps lower blood pressure and protects arteries. That’s good for both the heart and brain.
hear this nearly every day in my primary care clinic. Many of my patients are overweight or obese, which mirrors the national trend: two out of three adults in the US are overweight or obese. Many of these folks suffer from medical issues such as low back, hip, knee, and foot pain; asthma; obstructive sleep apnea; fatty liver; type 2 diabetes; high blood pressure; high cholesterol; or depression. We know that these conditions often improve with weight loss. So, I often recommend weight loss as a first step in treatment, and the usual approach is through lifestyle change.
Lifestyle change programs for weight loss have been extensively studied, and across the board, those that incorporate diet and exercise are very effective — if people can stick to the program.
And that is exactly my patients’ lament. They know they’re suffering, they know that weight loss can help, and they know all about diet and exercise, but many have trouble sticking to the program. Why is this, and what can I do to help?
A recent study examined what things hinder or help people to stick to a lifestyle change program. The authors scoured the research literature for high-quality studies. What’s really important about the studies included is that they did not look at actual weight loss, only at lifestyle change success or failure.
Research found that these steps can help you live more healthfully
- Set realistic expectations and focus on health, not the scale. When you have a lot of weight to lose and the pounds are coming off slowly, it’s hard to stay motivated. At the same time, people who weren’t expecting to lose a lot of weight tended to be more successful. In addition, harboring negative attitudes and assumptions about obesity, and feeling embarrassed about one’s weight, were associated with quitting. We can benefit when we let go of self-judgment and focus on our overall health, as well as develop smaller, more realistic goals.
- Study your mood and food. Stress, depression, anger, poor coping skills, using food as a reward, and seeking comfort in food can derail a person’s commitment to eating more healthfully. Treating underlying psychological problems and learning how to better manage stress can be essential to our success. Doctors who don’t address these issues are doing their patients a disservice. There are many approaches to improving behavioral health barriers, and a plan should be tailored to the individual.
- Put the oxygen mask on yourself first. Attention to the needs of family above self and pressures from home or work were also associated with quitting a program. I’m highlighting this because it’s the number one thing I hear from my patients: they have responsibilities at home and/or at work, and they have “no time for me.” Listen: when you’re on an airplane, the flight attendant gives that spiel, “If you’re traveling with children, and the oxygen masks come down, put the mask on yourself first.” Why? Because if you’re going unconscious, you can’t help anyone. It can sound like a cliché but it’s a fact. If you’re not taking good care of yourself, you can’t take good care of others. When we’re taking the time to prepare healthier meals or get some exercise, it doesn’t just benefit you, it benefits every person you care about and your ability to do your job, whatever it is.
- Even though you ain’t got money. Economic issues were cited as a barrier, as was lack of knowledge about nutrition and physical activity. Many of us believe that eating healthy costs a lot of money, or that we need expensive equipment or a gym membership in order to exercise. Education and experimentation with cheaper fresh, frozen, and canned produce, as well as a home exercise plan, can help dispel those myths. Produce in the refrigerator aisle is often flash-frozen at the peak of freshness, and a lot less expensive. At our house, we buy pounds of frozen mixed berries, chopped greens, and cubed squash at the local bulk grocery chain. Workouts like running, walking, hiking, or Rocky-style calisthenics can be enjoyed for free. Or, you can exercise at home using a mat, or a simple manual exercise bike.
Willpower isn’t the problem
While lifestyle changes including diet and exercise can work, many people struggle to stick to a program, and it’s not for lack of willpower. Many factors can get in the way, but with a little work you can figure out what those are. Your doctor can help you figure out ways to overcome the barriers to healthy living. Tell your doctor what’s working or not working for you. Ask about resources, possibly including life coaches, therapists, and/or nutritionists, who can help you be successful with your lifestyle change program.
