As we age, many of our cognitive functions may begin to decline. This can include focus, memory, energy levels, and more. You may even have trouble sleeping at night due to a number of factors, including shifts in hormones. Luckily, there are things you can do to keep your brain as sharp as ever, keep your mood in great shape, and get a better night’s sleep on a consistent basis. As it turns out, one of the most important steps you can take when it comes to better brain health is making a healthy diet a priority. The foods you eat don’t only make an impact in the health of your body; they can also make a major difference in your cognitive functioning, mood, and sleep.
Eating healthy in general is always a good idea for your brain. Some foods are especially great for this, though. To shed some light on a few of the best ones to keep on your radar, we spoke to dietitian Catherine Gervacio. She told us that incorporating fatty fish, nuts, and seeds into your daily meals is one way to keep your brain functioning to the best of its ability over 40. Read on to learn more about the benefits of these foods.
Fatty fish like salmon and mackerel
Fish is one of the healthiest foods around. Not only does fatty fish, such as salmon and mackerel, pack in healthy fats that can help keep your body in great shape, but it can also do wonders for your focus and mood.
"Fatty fish are rich in omega-3 fatty acids to support brain health and reduce inflammation," Gervacio explains. "This can help with mood and focus." She recommends working fatty fish into 2-3 meals per week. "Best to have them grilled or baked and eaten with salads and other high-fiber foods," she says.
It's an especially good idea to replace red meat with fish, as red meat can be inflammatory and take a toll on both your body and brain.
Nuts and seeds
Whether you're adding them to your oatmeal, sprinkling them onto yogurt, topping your salads with them, or simply snacking on a handful between meals, nuts and seeds are small but mighty foods you shouldn't underestimate the benefits of, especially as far as your brain health goes.
Not only can nuts and seeds give you energy, increase your focus, and ward off brain fog, but they could even help you sleep better. "They contain tryptophan which can aid in better sleep and function by working with the hormone serotonin," Gervacio explains. Incredible!
The bottom line
Ultimately, the key to keeping your brain in tip-top shape is to practice a number of brain-healthy habits on a regular basis—and that includes maintaining a healthy diet full of nutrient-rich food, which can do wonders for both your body and your brain. When in doubt, keep your freezer stocked with salmon and your pantry packed with nuts and seeds!
