Healthy Diet that can help prevent Dementia and Maintain Optimal Mental Health

July 16, 2015 - PRLog -- Incorporating natural whole unprocessed foods into our daily diet as well as making healthy lifestyle choices will go a long way to supporting optimal mental and emotional well-being no matter what life stage we’re at. Here are some simple suggestions for achieving a healthy mental state.

·         Eat clean and avoid processed foods containing artificial preservatives, colouring and additives.Additives such as sulfites deplete vitamin B1 (thiamin) and are known to cause neurological issues. A common preservative BHA/BHT found in many packaged foods is known to cause behavioural issues in children and MSG (monosodium glutamate) added to many packaged foods to enhance flavour causes vitamin B6 deficiency which is critical to mental health and is also known to cause brain damage in infants.

·         Ensure an adequate intake of Omega 3 (alpha-linolenic acid) essential fatty acid in your diet. Omega 3 oils have powerful anti-inflammatory properties plus current research indicates that they may be helpful
in treating depression and other neurobehavioral disorders. Good plant sources of Omega 3(ALA) include flaxseed, pumpkin seed, chia seeds and hemp hearts. However our bodies must convert ALA to the useable EPA & DHA. Some people may be unable to convert ALA to EPA and DHA due to an enzyme deficiency. In that case opt for direct sources of EPA & DHA such as wild caught salmon, mackerel, sardines and anchovies. Since Omega 3 is an essential fat a good quality fish oil containing EPA/DHA in a 2:1 ratio is recommended if you are not eating a minimum of 2 servings of fish per week.

·         Regulate blood sugar as fluctuating blood sugar can result in irritability, anger, moodiness, memory impairment and fatigue. To regulate blood sugar eliminate refined processed carbohydrates and refined sugar from your diet, include a good quality protein with each meal, ensure an adequate daily intake of fiber(30-50g), include healthy fats (avocado, walnuts, pumpkin seeds, pecans, chia seeds and fish) in your diet and eat smaller more frequent meals.

·         Maintain a healthy digestive system and keep the “bad” bacteria in your gut under control. Chlorine in our water, a poor diet, antibiotics, non-steroidal anti-inflammatory drugs (NSAID) and on-going negative stress all disrupt the balance between “good” and “bad” bacteria in our gut. The good bacteria in our intestines are responsible for producing essential B vitamins which are critical to mental health. Also, our good bacteria assist in the production of serotonin, the neurotransmitter responsible for maintaining a healthy happy mood. Yogurt, kefir and fermented foods are all excellent sources of
healthy bacteria. When these foods aren’t enough you can supplement with a good quality probiotic.

·         Eat foods rich in the amino acid tryptophan, the precursor to serotonin, to help maintain a happy mood and eat foods rich in choline such as eggs to support memory. Foods rich in tryptophan include, salmon, sardines, turkey, eggs, nuts and seeds, cauliflower, broccoli, lentils, leafy greens and sea vegetables.

·         Keep homocysteine (a naturally occurring amino acid) levels under control. Elevated homocysteine levels have been linked with Alzheimer’s. Adequate intake of vitamins B12, B6 and folate (B9) will help keep homocysteine levels in check. Good sources of B12 are chicken, turkey, eggs and fish. Nutritional
yeast is a good plant source of B12. Good sources of B6 are avocados, spinach, turkey, chicken, salmon, sunflower seeds, bananas, and beans. Good sources of folate are leafy greens, legumes, whole grains, asparagus, and oranges.

·         Manage stress and get at least 7 hours of good quality sleep. Studies have shown that ongoing stress resulting in elevated cortisol levels can shrink the hippocampus, the part of the brain which is involved in
memory, storing and organizing.

PhysioMax Wellness in Burlington Ontario provides the best nutrition plan for their patients. Our Nutritionist Annette Fenton is very knowledgeable about nutrition plan for patients who require special dietary needs. This multidisciplinary clinic in Burlington Ontario also provides Physiotherapy, Acupuncture, Osteopathic and Massage Therapy in order to tend to any kind of injuries. Please contact us or visit www.physiomaxwellness.ca for more detailed information.