The fuel for your workouts can also improve your brainpower.
You think of food to fuel (and reward!) your workouts, but it also can improve your brainpower. A study from Rush University in Chicago, USA, found that adults who followed a heart-healthy diet reduced their risk of developing Alzheimer’s disease by 50 per cent compared to those who didn’t. The diet, a hybrid of Mediterranean and DASH (Dietary Approaches to Stop Hypertension), is called MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay – phew), and was developed by researchers who found that people following meal plans designed to curb heart disease and type 2 diabetes also had lower rates of Alzheimer’s disease.
BEANS
In addition to fuelling long runs and keeping you regular, these complex carbs are high in antioxidants to fight inflammation, keeping your brain healthy.
HOW OFTEN Every other day
BERRIES
Berries may decrease neuron loss and improve memory performance.
HOW OFTEN At least twice per week
COLOURFUL VEGGIES
Colours indicate that a food is rich in antioxidants, which help protect neurons from age-related decay.
HOW OFTEN Once per day
GREENS
Leafy greens are rich in folate, which researchers have linked to slower rates of brain decline.
HOW OFTEN A salad per day
NUTS
Walnuts, almonds, pecans, hazelnuts and pistachios are rich in fibre, fat, and vitamin E (walnuts are the best for your mind).
HOW OFTEN Daily handful
OLIVE OIL
Olive oil, high in healthy fat, protects the blood vessels throughout the body, including those in the brain.
HOW OFTEN Daily
POULTRY
Research suggests that the vitamin B12 in chicken and turkey may play a role in fighting age-related decay in the brain.
HOW OFTEN 80-115g twice per week
RED WINE AND DARK RED JUICES
In moderation, red wine can help ward off brain decline, thanks to its antioxidants. Unsweetened grape and pomegranate juices can, too.
HOW OFTEN No more than 150ml of wine (a typical glass) daily
SALMON AND SEAFOOD
The omega-3 fats in many fish are crucial for development and maintenance of brain health.
HOW OFTEN 80-115g at least once per week
WHOLE GRAINS
The B vitamins and vitamin E in whole grains, like whole wheat, oats, wild rice, and quinoa, may decrease risk of Alzheimer’s by ridding the body of compounds linked to brain damage.
HOW OFTEN Three servings per day
MINDful Day
BREAKFAST
1 cup steel-cut oats topped with 3/4 cup mixed berries, and 1 cup plain kefir
LUNCH
1 cup black bean soup with veggies, spinach salad with olive oil and 28g chopped walnuts, and slice of wholegrain corn bread with almond butter
PRE-RUN SNACK
Handful blueberries, and green tea with squeeze of honey
DINNER
115g grilled salmon, 1 cup steamed asparagus, 1 cup wild rice, and 150ml red wine
