It’s called brain freeze. The past few weeks have been bitterly cold, and not only my feet but my heart have frozen. I shouldn’t have complained. The frigid weather has given me time to work on projects inside the house. But it made me feel a little grumpy…for no particular reason.
When the weather got warmer and my nose hairs didn’t freeze when I went outside, my husband gently asked me if I wanted to go for a walk. My first answer wasn’t yes. But my mind was still working hard enough to remind me that this could be a good thing.
When I took the dog there and returned, I was feeling good. And apparently my brain was foggy.
Research shows that physical activity is actually a mental health exercise. I read that just 15 minutes of walking, especially outdoors, can lift your mood and reduce depression.
After a brisk walk, I seem to think more clearly. That makes sense. When your heart pumps oxygen and nutrients to working muscles, your brain receives the same benefits.
Are there any foods that may help our brains stay focused? In 2015, scientists discovered that some foods may help slow the gradual decline in cognitive function that we can experience as we age. We reported on the meals that were found. It combines the Mediterranean diet with the DASH diet (Dietary Approaches to Stop Hypertension) and has been given the cute name of the MIND diet (Mediterranean-DASH Dietary Intervention for Delayed Neurodegeneration). Foods in this eating style are rich in nutrients and other substances that are thought to help protect the brain from an unhealthy condition called oxidative stress and inflammation.
Researchers at Rush University Medical Center and the Harvard Chan School of Public Health both found that older adults who followed this eating plan most closely for up to 10 years had better cognitive function than those who followed the plan less closely. reported that the rate of decline was the slowest. (A later randomized controlled study conducted in 2023 followed older adults on the MIND diet for three years and found no significant changes in cognitive tests compared to controls. , some researchers speculate that the longer this pattern is followed, the better.)
The general plan is:
every day: At least 3 servings of whole grains, at least 1 serving of vegetables (mainly green leafy vegetables), and no more than 1 tablespoon of butter. Olive oil is used as the main added fat.
Weekly: At least 5 servings of nuts, 4 servings of beans, 2 servings of berries, 2 poultry meals, and 1 fish meal. Limit 5 servings of pastries and sweets (remember this week), 4 servings of beef, pork and lamb, and 1 serving of cheese and fried foods.
Drink alcohol slowly. Moderate intake (less than one drink a day for women and less than two drinks a day for men) may help prevent declines in mental function, according to a 2023 research paper published in the Journal of the Journal However, excessive alcohol consumption is associated with early-onset dementia. American Medical Association.
Barbara Intermill is a registered dietitian nutritionist and syndicated columnist.
