Advances in brain-imaging technology prove that this remarkable organ has the ability to modify its anatomy by further developing branches of existing neurons in response to environment and experience. That’s good news for anyone, but especially for aging boomers who find themselves searching for keys, glasses, and wallets.

Feeding the Brain

Recent studies show what diet can do to keep the brain young. In one study of about 900 people, those with the highest blood levels of the omega-3 fatty acid DHA had a 47 percent lower risk of developing dementia and a 39 percent lower risk for Alzheimer’s disease (AD). These participants reported eating about three servings of fish a week—more than other subjects. Mackerel, herring, anchovies, sardines, and light tuna are good sources.

Another study adds to the evidence that a Mediterranean-style diet does a body—and its brain—good. Rich in whole grains, fruits and vegetables, legumes, fish, and olive oil, this diet provides beta carotene, vitamin C, essential minerals, and other anti-oxidants and polyphenols that protect against oxidative stress.

A third study shows a connection between three servings a day of yellow vegetables, leafy greens, and cabbage-family vegetables with a 40 percent lower rate of cognitive decline in aging. The high anti-oxidant content of these foods may be a factor, but more research is needed. Fresh veggies are also full of carotenoids and flavonoids that play a role in circulation to the brain.

Other research suggests that adding blueberries, cranberries, and strawberries to our diets may also help keep our brains healthy and young. Consider not only what you eat but also how you eat. Five small meals throughout the day will help to stabilize levels of glucose, the primary energy source for the brain.

Supplemental Brain Insurance

Consider, too, brain-protecting supplements:

• Antioxidants including vitamins A, C, and E plus zinc and selenium may reduce the risk of cognitive impairment.
• The B vitamins, especially folate, B6, and B12, work to keep homocysteine levels in check. High homocysteine levels not only compromise cardiovascular health but may also increase risk of mental decline. B12 may reduce the risk of dementia by protecting against brain volume loss in older people.
• Fish oil is a rich source of docosahexaenoic acid (DHA). Studies investigating its impact show that subjects with a higher intake of DHA are at lower risk for AD, dementia, and other kinds of cognitive decline. If you don’t like fish or are concerned about pollutants, take fish oil capsules.

Brainy Botanicals

• Garlic, a mainstay of the Mediterranean-style diet, reduces high cholesterol and high homocysteine levels, inflammation, and high blood pressure—all factors that contribute to dementia as well as heart disease.
• Ginkgo (G. biloba) is linked with improved memory.
• Green and black teas contain powerful antioxidants and, according to another study, may block brain chemicals that have been associated with the development of AD.
• Hawthorn boosts circulation, which increases the volume of blood, oxygen, and nutrients to the brain.

Finally, drink at least six glasses of water daily to keep your gray matter hydrated. Avoid tobacco, limit alcohol use, and try to reduce stress. And don’t forget to exercise regularly—exercise can pump up your brain as well as your body.