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Nerve pain in your feet keeping you up?

Have you tried everything?

Even thought about surgery?

It’s time you got some relief.

A Harvard-trained doctor has an unusual solution. 

Just do this right before bed. 

Though our brains might occupy only 2% of our body mass, they demand a lot of energy to function, accounting for about 20% of our calorific intake. This energy demand punctuates our everyday life – anyone who has ever attempted a mentally taxing task on an empty stomach can attest to that.

A diet rich in brain-nourishing foods is a powerful tool to maintain cognitive function and ward off diseases like dementia. Alzheimer’s, the most common type of dementia, affects nearly 6 million Americans and this number is predicted to surge to 14 million by 2060 due to an aging demographic. Cognitive decline, characterized by memory impairment, compromised decision-making, and hampered learning, is directly tied to neuron aging and a general slowdown in brain function.

“Eating just one seafood meal per week has been linked with a lowered risk of both Alzheimer’s and dementia.” This can be attributed to the fact our brains are primarily composed of omega-3 fatty acids known as EPA and DHA. Consuming foods rich in these fats can support brain health. Omega-3 fatty acids, owing to their anti-inflammatory effects, the capacity to generate new neurons, and the ability to clear Alzheimer’s-related plaques, offer significant neural protection.

The best sources of EPA and DHA include wild Alaskan salmon, sablefish, and halibut. Not only are these seafood varieties sustainably caught, but they also possess lower contaminants compared to farm-raised seafood.

The micronutrient choline also plays a pivotal role in brain health, influencing cognition, mood, and more. Higher choline intake may bolster brain function and potentially reduce the risk of dementia, including Alzheimer’s. The humble egg is one of the richest dietary sources of choline, with one large egg providing about a quarter of the daily requirement for men and 35% for women.

“According to the American Heart Association, eggs can be included as part of a heart-smart diet for healthy adults.” Remember to consume the whole egg to get the full health benefits, as choline, along with nearly half of an egg’s protein content and a variety of other vitamins and minerals, is contained in the yolk.

Research suggests that eating walnuts may improve cognitive function and memory in groups at high risk for age-related cognitive impairment. It also indicates a lowered risk of Alzheimer’s disease. Also, walnuts prove beneficial for heart health and decrease the risk of other conditions like cardiovascular disease and Type 2 diabetes, which can increase the risk of dementia.

Berries, loaded with antioxidants and polyphenols, offer a range of health benefits. “Research has found that eating berries has a protective effect against cardiovascular disease, cancer, and Alzheimer’s.” Strawberries and blueberries stand out for their anti-inflammatory properties. Trials conducted on older adults aged 60 to 75 demonstrated improved memory and learning after consuming the equivalent of 2 cups of strawberries daily for 90 days.

Prunes, renowned for promoting gut health and bone strength, also benefit the brain. Rich in potassium and a source of vitamin B6 and copper, prunes contribute to the normal functioning of the nervous system. Studies highlight prunes’ anti-inflammatory, antioxidant, and memory-boosting properties, probably attributable to a high concentration of anthocyanin, a blue plant pigment.

Citrus fruits can also contribute to brain health. The peel of a small citrus fruit from Okinawa, Japan called shikuwasa lime (also known as citrus depressa) is rich in a plant compound called nobiletin. “Nobiletin has been found to protect nerve cells and provide anti-inflammatory benefits.” It is seen as a promising potential treatment for Alzheimer’s. Good news is that this compound is also present in mandarins, oranges, tangerines, and grapefruits.

Cocoa beans, with their impressive flavanol content, combat inflammation and can increase blood flow to the brain. Opting for dark chocolate over milk chocolate ensures a higher intake of these protective polyphenols. Extra virgin olive oil, a staple of the Mediterranean diet, is laden with polyphenols and vitamin E. Research conducted at the Harvard T. H. Chan School of Public Health indicated that consistent consumption of more than half a tablespoon of EVOO daily corresponds to a 28% reduced risk of dying from dementia.

In addition to diet, other practices can enhance brain health. Dr. Andrew Budson, author of “Why We Forget and How to Remember Better,” suggests focusing your attention on what you want to remember, organizing memory-related information methodically, understanding what you need to remember in depth and relating new learnings to pre-existing knowledge or experiences.

Dropping certain habits may also help strengthen memory. These include breaking bad habits right away, paying attention to your surroundings and activities, engaging in regular aerobic exercise, reducing sedentary behavior and limiting TV viewing, and following a balanced Mediterranean-style diet.

Dr. Budson does not recommend any specific supplements for brain health, although he suggests checking vitamin D and B12 levels every decade after the age of 40, as both vitamins are crucial for proper memory function. To keep your brain healthy, focus on creating a well-rounded diet packed with the foods mentioned here.

Let us know what you think, please share your thoughts in the comments below.

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