Tips for boosting your brain health

As we get older our nutritional needs change to support healthy bodies and minds. This Brain Awareness Week, which runs from 10 March, ACH Group Dietitian Michael Dobie has shared some simple tips to support brain health.

Drink enough water

The brain is one of the hardest working organs in the body. If we don’t have enough water in our bodies, it can impact our brain’s ability to concentrate, moderate mood and stave off fatigue.

The amount of fluid we need varies significantly from person to person but as generally:

• males need about 10 cups (2.6 litres or 2600mL) of fluids every day
• females need about 8 cups (2.1 litres or 2100mL) of fluids a day

Remember, it’s important to drink before you feel thirsty. Choose drinks that taste good – try adding some cut up fresh fruit such as lemon or organce, and ice to an insulated cup. Take a drink with you when you go out.

Add colourful fruit and veg

Eat more brightly coloured fruit and vegetables, such as carrots, squash, capsicum, sweet potato, tomatoes, leafy greens and berries. These foods are associated with better brain health.

When in season – fresh is best – however frozen fruit and vegetable options are also a fantastic, budget friendly option and can be particularly useful when cooking for one or two.

Seafood (is) capital

We are fortunate to live by some truly fantastic fishing areas. Seafood (salmon, tuna, sardines & mackerel) is an excellent source of omega 3 fatty acids, which are associated with good brain health.

If you like fish aim to have it at least twice a week. Something as simple as tinned fish on a sandwich can be a good start to introducing seafood to your diet.

Know your portions

For many older people, a Sunday roast or a dinner of meat and three vegetables is an engrained staple. The good news is that this when done well is a very nutritious meal. Just remember, serves of meat should be no bigger than your palm, it doesn’t have to just be three veggies, aim for as many vegetable varieties with bright colours and try and have a salad as a starter.

Make it social

Research has shown that people who eat slowly and take the time to really appreciate each mouthful on average eat less. This style of eating is at the core of the “Mediterranean diet”.

A drink is OK but in moderation

We are so lucky here in South Australia to have access to some of the best wines in the world. If you like a drink, take your time and truly enjoy! There is some evidence to suggest having small amounts of alcohol can be of benefit to general health.

However, remember having more doesn’t make it better! Australian guidelines recommend no more than 10 standard drinks per week AND no more than 4 standard drinks in one sitting. Excessive drinking really does have a negative impact on our brain health and long-term wellbeing.

Consider Mediterranean diet

If you’re keen to explore dietary patterns for overall health, the Mediterranean diet is well worth considering for boosting physical and mental wellbeing.