Written by Laurie Nitschke, HHP www.essentialhealthkneads.com

Our brain is a thinking organ that learns and grows by interaction through our perception and actions of our world. Mental stimulation and physical exercise improves brain function and actually protects against cognitive decline. Even healthy brains can become less cognitive; this is why it is so important to keep it healthy all throughout your life. Almost every one of you reading this knows of someone who is suffering from an aging brain either through memory loss, Alzheimer’s disease, stroke, and dementia. Severe mental decline is usually caused by disease; most age-related losses in memory result from inactivity and stimulation.

Physical exercise has a protective effect on the brain and its mental processes, and may even help prevent Alzheimer's disease. Find ways to engage your brain is through exercise such as Tai Chi, Yoga, Pilates and sports. Focusing on the following brain-healthy diet nutrition tips you can reap the rewards of a healthy brain as you age:

Vegetables and fruits ~ eat a variety of colorful, cruciferous, and leafy green vegetables and fruits. Think of the rainbow and eat from these colors daily. The more colorful your plate the more appetizing and appealing your food will be. The colors are red (red pepper, strawberries, tomatoes, watermelon) orange (squash, citrus fruit, mangoes, carrots, sweet potatoes), yellow (lemon, yellow peppers), green (leafy vegetables, broccoli, kale, avocadoes, green peas, green beans, green peppers, cucumber, kiwi), blue and navy blue (blueberries, blackberries), and purple (eggplant, grapes, beets, plum, cherries).

Antioxidants ~ include vitamins C, E, and beta carotene (a form of vitamin A), reduce oxidative damage to cells. Oxidation can be thought of as rust. Rust on a car eventually leaves holes and an ugly mess, oxidation of the human body leaves behind an ugly mess also, which can contribute to aging and cognitive decline. Foods high in antioxidants are: blueberries, Prunes, Raisins, Blackberries, Strawberries, Raspberries, Plums, Oranges, Red grapes, Cherries, Kale, Spinach, Brussels sprouts, Alfalfa sprouts, Broccoli florets, Beets, Red bell peppers, Onions, and Eggplant.

Antioxidant supplements include: vitamin E, vitamin C, lutein, lycopene, vitamin B2, CoQ10, grape seed extract, bilberry, turmeric, ginkgo, milk thistle and green tea also contain powerful antioxidant compounds. Be sure to include antioxidant foods daily into your menu, supplements should not be your source of antioxidants they are just what they say they are supplements.

The best way to provide the body with the most complete protection against free radicals is to consume a large variety of antioxidants.

Omega 3 Fatty Acids ~ are a particular type of polyunsaturated fats that are found in cold-water, fatty fish, such as: salmon, herring, cod, mackerel, sardines, tuna, anchovies, whitefish, and sablefish. The omega-3 fatty acid known as docosahexaenoic acid (DHA) is an important ingredient for optimal brain function. For those that just cannot eat fish or are worried about the mercury content of fish you can purchase Omega-3 supplements such as fish oil, cold-pressed flaxseed oil and borage oil.

B Vitamins~ An Australian study has found a diet rich in B group vitamins may improve our capacity to think and remember, the speed of information processing, verbal reasoning and verbal ability. B vitamins is effective in lowering levels of homocysteine, a blood protein that is associated with increased risk for cardiovascular disease as well as Alzheimer's and other types of dementia. B vitamins are found in many foods, including liver, kidneys, vegetables and whole grains.

Lastly, what can help you to maintain your brain function as you get older is an excellent-quality of multivitamin and minerals. Vitamins and herbal supplements can interact with prescriptions, lowering their effectiveness or causing adverse effects. When you visit your doctor, bring a list of medicines you take, and be sure to include any supplements (like over-the-counter vitamins) and their amounts in the list. If your doctor is not aware be sure you find a good alternative practitioner that can guide you.

What you eat in your early years can tell you what kind of mental and cognitive life you may have in the future. What you eat now should be brain food to keep you sharp. The last few things that can keep your brain going strong is staying connected social with friends and family, get plenty of exercise, get good-quality sleep every night, manage your stress and keep your mind exercised! Engage in active learning throughout life and pursue new experiences. These steps can give you a great quality of life.

The author is not a medical professional who cannot treat, cure or diagnose you. Laurie Nitschke, HHP, is a Holistic Health Practitioner who can give you guidance and counseling in ways that may help you. Only you can choose your path. See www.essentialhealthkneads.com