Q: I want to do everything I can to avoid dementia. What do you recommend in terms of diet?– Dorthy T., Gainesville, Florida
A: You know the saying, “It takes a village”? Well, sometimes it takes a metropolis! At least that’s true when it comes to using food to help protect your brain from premature aging and dementia. The trillions — yes, trillions — of microbes that live in your digestive tract impact the back-and-forth communication between your gut and brain and are hugely influenced by the foods you eat. When you feed them well, they help protect your brain power, and according to the Cleveland Clinic, positively affect everything from your hunger, satiety and cravings to your mood, behavior, sensitivity to pain and cognition.
To nurture good-for-your-brain microbes and hold harmful ones in check so they don’t damage brain neurons and cognition, several new studies stress the benefits of eating whole, unprocessed foods. Research published in npj Aging found that the key nutrients that support healthy gut-brain communication include fatty acids, antioxidants and carotenoids, two forms of vitamin E and choline – similar to what’s provided by the Mediterranean diet. The researchers also saw that folks 65 to 75 years old who consumed foods providing a good dose of those nutrients had slower-than-expected brain aging.
Carotenoids are in spinach, kale, orange bell peppers, tomatoes, watermelon, cantaloupe, broccoli, and carrots. Antioxidants are in fruits, vegetables, whole grains, nuts, seeds, herbs and spices, and cocoa. Fatty acids are found in olive oil, fatty fish, walnuts, and leafy greens. Choline is in salmon and shitake mushrooms and vitamin E is in salmon and avocado.
In addition to adopting a plant-based diet, research also shows the brain-loving benefits of supplements that provide pre- and probiotics. The prebiotics feed good-for-you probiotics and the probiotic supplements reinforce your brain-supporting gut microbes. For more information, read iHerb.com’s blog, “What Are Prebiotics?” And consider the benefits of taking probiotics to bolster your healthy gut biome and help protect your brain.
***
Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz is global advisor to www.iHerb.com, the world’s leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively.
(c)2024 Michael Roizen, M.D.
Distributed by King Features Syndicate, Inc.
Dr. Debi Johnson is a medical expert and health journalist dedicated to promoting well-being. With a background in medicine, she offers evidence-based insights into health trends and wellness practices. Beyond her reporting, Dr. Debi enjoys hiking, yoga, and empowering others to lead healthier lives.
