The paleo diet, which is rich in omega-3 fats found in wild-caught fish, free-range meats, and nuts, can protect your brain as you age, helping you maintain better memory and cognitive function. Unlike the typical processed American diet, which is packed with mainly detrimental omega-6 fats, the paleo diet consists mainly of healthy fats that are officially recommended to keep your heart and brain healthier for longer.
Omega-3 fats and brain health
Omega-3 fats have been linked with a lower risk of developing Alzheimer’s disease and memory issues as you age. This is because these fats reduce blood levels of proteins like beta-amyloid, which accumulate when Alzheimer’s disease is present. The goal is to eat more foods like fish, nuts, and berries, which are rich in omega-3s.
Berries, in particular, are thought to have been a significant staple in the paleo diet thousands of years ago, and they are an excellent addition to any meal. Berries are rich in nutrients that significantly reduce inflammation, which, in turn, can improve and protect your thinking abilities and reduce the negative effects of aging on neurons.
The science behind the benefits of berries
A study conducted by the Human Nutrition Research Center on Aging at Tufts University and the University of Maryland Baltimore County demonstrated the benefits of consuming berries on brain health. The researchers fed strawberries and blueberries to lab animals for two months, then studied how the nutrients in these foods combated the harmful effects of radiation (used to accelerate the aging of brain tissue). They discovered that, after 30 days, the rats experienced significant protection against radiation, thanks to the phytonutrients present in the two berry diets.
The scientists also observed an increase in a process called autophagy within the animals’ brain cells. Autophagy is essential for detoxifying cells and controlling the recycling of necessary components. Increased autophagy is vital for preventing diseases of the brain such as Alzheimer’s and Parkinson’s, which are characterized by the accumulation of toxic proteins. Adding berries to your diet is an excellent way to promote autophagy and ensure that your brain cells maintain their housekeeping mechanisms, decreasing the toxic build-up.
Incorporating the paleo diet for brain protection
To reap the benefits of the paleo diet’s brain-boosting impact, follow these suggestions:
- Add fish to your meals at least twice a week. Consuming fish like wild-caught salmon, sardines, and mackerel provides your body with healthy DHA and EPA omega-3 fatty acids. These types of fish are also an excellent source of protein, contain fewer toxins, and are considered environmentally friendly.
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Choose pasture-raised meats. Free-range meats like chicken, turkey, and beef typically have higher levels of omega-3 fats than their factory-farmed counterparts.
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Include nuts in your diet. Walnuts, for example, are a good source of omega-3 fats, while almonds provide antioxidants and vitamin E, which support cognitive health.
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Snack on or incorporate berries into other meals. Both blueberries and strawberries are rich in antioxidants and help to fight inflammation in the brain.
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Remove processed foods and refined sugars from your diet. These unhealthy options can increase inflammation and contribute to a decline in cognitive function.
By following these guidelines and embracing a paleo-based diet, you protect your brain cells, enabling clearer thinking and reducing the risk of losing your memory in the future.
