Basics
What are three components of a healthy lifestyle?
diet, exercise, social activity
What do free radicals do that are not good for our health?
Damage cells
Affect the brain: Too many free radicals can damage brain cells, which may affect memory and thinking.
Speed up aging: Free radicals can contribute to wrinkles, weak joints, and slower healing.
Increase disease risk
True or False: Following a balanced diet can actually grow new brain cells in certain areas.
True. Especially works for Hippocampus.
These sweetened drinks can contribute to increased inflammation and memory decline.
Soft drinks
These tiny dark fruits are known for being high in antioxidants and may improve memory.
Bluberries
True or False: What we eat affects the aging brain’s ability to think and remember.
Ture.
True or False: Vitamin C is the only antioxidant.
False:
Vitamin C is one of the antioxidants. Vitamin E, vitamin A, Selenium, Flavonoids and polyphenols, Lutein and zeaxanthin
What does Hippocampus do?
1- Keep your experiences as memories
2- It works like a “memory librarian”
3- The hippocampus helps you navigate and remember locations — like finding your way home or remembering where you parked your car or where you put your keys!
4- It can cause problems with forming new memories (as seen in Alzheimer’s disease).
People may remember old events but struggle to remember new ones.
True or False: Salt can cause high blood pressure, but it won't have any bad effect on the brain.
False. High blood pressure can affect brain blood flow.
The Brain Health Food Guide recommends this leafy green every day to slow cognitive decline
spinach (or kale)
Information: Oxidative stress and inflammation underlie Alzheimer.
Yes.
True or False: Antioxidants are only in green leaves and colorful fruits.
False. Nuts are another big source of antioxidants. Dark chocolates also have some amounts of antioxidants.
Which fat supports brain cell structure and communication?
Omega-3.
This common breakfast meat is high in saturated fat and should be eaten only occasionally.
Bacon. It has saturated fats that can hurt your memory because:
-they reduce blood flow,
- increase inflammation, and
- make brain cells less efficient (stiided cell membrne)
-while healthy fats keep your brain flexible and strong.
This nut, shaped like a little brain, is linked to better brain function.
Walnut
The Mediterranean diet is considered one of the healthiest diets. Which food items are emphasized in this diet?
vegetables, especially green leafy vegetables; berries over other fruit; whole grains; beans; nuts; one or more weekly servings of fish or other sea foods; and olive oil and and low amounts of red meat, eggs, and sweets
Drinking this beverage, made from a plant, can give your brain antioxidants and may help with memory.
Green tea
True or False: Eating colorful fruits and vegetables can help protect the brain from cell damage.
True
I eat a small amount of foods with saturated fats every day. Does it affect my memory?
Mostly small amounts of saturated fats are fine, but it depends on what you mean by a small amount, as well as your medical condition and lifestyle.
Two strips of bacon have 4 grams of saturated fat, which is 25% the overall need for fat.
In which foods can you find Omega-3?
Different fish, seeds, and nuts.