April, 2024 How to Maximize Nutrition and Brain Health

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HEALTHY MINDS, HEALTHY LIVES 

How to Maximize Your Nutrition in Support of Brain Health 

Tips on diet / Supplements 

Worst choices: 

• Processed meats 

• Processed cheese 

• Refines sugar 

• Refined carbohydrates 

To help maintain good health and a healthy brain: 

• Diet rich in fish - good source of Omega 3, a fatty acid good for your brain. Try to eat twice a week. Good sources are: 

• salmon, cod, haddock tuna, halibut 

• Other good options are walnuts, flaxseeds, and soybeans 

• Green leafy vegetables 

• Spinach 

• Kale 

• Broccoli 

• Olives and Nuts 

• Berries - have antioxidants that slow aging of the brain 

• Blueberries 

• Raspberries 

• Blackberries 

• Dark Chocolate! - (at least 72% cocoa solids) Contains flavonoids which are strong antioxidants. Improves blood flow to the brain and reduces inflammation 

• Herbs and Spices - Packed with antioxidants 

• Turmeric 

• Cinnamon 

• Ginger 

• Coffee - Improves memory and potentially decreases risk of dementia. Drink up to 3 cups of black coffee a day 

• Tea - Black and green teas contain brain-boosting anti-oxidants 

• Red Wine - (in moderation) or grape juice - Contains a potent antioxidant. May protect against the formation of damaging plaques in the brain 

• Whole Grains - Rich in Vitamin B which reduces inflammation in the brain, preserving memory 

• Oats 

• Barley 

• Quinoa 

• Eggs - Contain protein and Vitamins B, D, and E which can help to improve memory 

• Summary of Supplements 

Vitamin E / Vitamin B Complex / Vitamin C / Omega 3 fatty acids / Vitamin D / Melatonin / Zinc 

When a referral for Speech Therapy is needed: 

• Coughing and throat clearing 

• Wet, gurgled voice 

• Drooling food, fluid, and saliva 

• Prolonged chewing with visible effort 

• Pooling or pocketing in cheek of food, fluids, medications 

• Sneezing 

• Nasal regurgitation or runny nose 

• Pain and discomfort