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I walked toward our living room on my way to get something. Along the way my 5-year-old daughter asked me  to find something for her, so I paused and helped her.
When I arrived in the living room I had no idea what I was looking to retrieve for myself. I wandered back into our home office, a little frustrated with myself. A few minutes later I remembered I was on my way to get my cell phone.
Maybe I need to eat more blueberries, I thought to myself. I have been working on an educational program related to nutrition and brain health, and blueberries have shown promise.
Have you ever arrived in a room and wondered why you went there? I think (hope) I am not the only one who does this!
We tend to grow wiser as we get older. While our knowledge can continue to increase, our ability to make connections and process information can slow down with age. The good news: Our daily fitness and eating habits can make a difference in the aging process.
Jog Your Memory (Literally)
I managed to get in a few extra steps when I was looking for my cell phone. That’s positive. Exercise is good for the brain. For overall health, adults should try to accumulate at least 30 minutes of moderate physical activity, such as walking, on most days of the week.
Better yet, put on your dancing shoes and turn on some music. Dancing is the No. 1 physical activity that improves brain health.
Along with regular physical activity, jog your memory with these visual clues:
* Try placing your glasses, cell phone and keys in the same spot all the time so you won’t forget where they are.
* Put a note on the door or place items you need to bring with you near the door.
* Write yourself a note or take a mental photograph if you are a visual person.
Fuel Your Brain
Your brain needs fuel to operate effectively. Consuming a well-balanced diet that includes a wide variety of foods rich in antioxidants and omega-3 fatty acids can be beneficial for the brain and the rest of your body too.
Plant-based foods are antioxidant all-stars, so focus on adding more colorful fruits and vegetables to your plate. To enrich your diet with omega-3 fatty acids, add more salmon, canola oil and walnuts to your menu.
U.S. Department of Agriculture researchers have studied foods high in antioxidants. Among the foods they studied, dark chocolate, kidney beans, soybeans, dried plums, blueberries and red apples were leaders in antioxidant capabilities.
For the past several years, blueberries have been a focus of research for their antioxidant properties. In studies with mice, blueberry extracts have shown promise in reversing age-related declines in memory.
Enjoy more blueberries and other berries, too. Try making ½ cup of blueberries part of your fruit intake on most days. Add some to your cereals. Try dried blueberries as a snack or add to trail mix.
Hungry for blueberries? Try this tasty recipe courtesy of Washington State University.
Blueberry Coffeecake
1 c. lemon low-fat yogurt
3 Tbsp. vegetable oil
1 egg
½ c. sugar
1 ½ c. flour
1 Tbsp. grated lemon peel
2 tsp. baking powder
¼ tsp. salt
1 ½ c. fresh or frozen blueberries*
*Be sure to thaw and drain frozen fruit before adding to recipe
Heat oven to 375 F. Spray a 9x9x2-inch baking pan with nonfat cooking spray. Beat yogurt, oil, egg and sugar in a large bowl. Stir in remaining ingredients except blueberries. Carefully stir in blueberries. Spread all ingredients in pan. Bake about 35-40 minutes or until cake springs back when touched lightly in center. Cool 10 minutes. Serve warm or cool.
Option: Instead of blueberries use raspberries or blackberries.
Option: Drizzle lemon glaze over top after baking. To make glaze, mix 2/3 c. powdered sugar and 3 to 4 tsp. fresh lemon juice. Mix sugar and lemon juice until smooth and drizzle on cake. Note: nutrition information does not include optional lemon glaze
Makes eight servings. Per serving (1/8 of recipe): 227 calories, 6 grams (g) fat, 38 g carbohydrate, 2 g fiber, 12 g sugar, 6 g protein, 192 milligrams sodium
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For more information about nutrition and physical activity, visit the nutrition and fitness Web site of the North Dakota State University Extension Service: www.ndsu.edu/eatsmart
www.aarp.org/health/healthyliving/articles/eat_smart.html (See a 2-minute video featuring tennis champion Martina Navratilova talking about nutrition and brain health)
More articles by Dr. Julie Garden-Robinson
For more information about nutrition and health, visit this Web site: www.ag.ndsu.edu/food
You can learn more about your nutrition needs by visiting http://www.mypyramid.gov/. For an archive of “Prairie Fare” columns, which include recipes, visit www.ag.ndsu.nodak.edu/nutrition.htm
Julie Garden-Robinson, PhD, LRD is an Associate Professor and Extension Food and Nutrition Specialist at North Dakota State University in Fargo, ND. She is a registered dietitian with a master's degree in food and nutrition and a doctorate in cereal chemistry/food technology. An award-winning educator and writer, she does research in the area of nutrition and food safety education. She is married with three energetic children, ages 5, 11 and 14, and two equally energetic dachshunds. She is an avid musician in her spare time. |
