LIFESTYLE TIPS NOURISHING YOUR BRAIN

By Anna Magee, Universal Pulis!ing Servi"e

#!en $ee%ing &i', ()n*' negle"' +!a' ,ay ageing &as'er '!an y)ur &a"e )r )(y- '!e rain.
Most of us have an agenda for personal anti-ageing: Yoga to prevent middle-age spread; fruit-acid creams
to stave off wrinkles; fruit and vegetables to halt onset of nasty disease. But according to professor Ryuta
awashima! a leading neuroscientist! we may be neglecting the of the body that"s susceptible to ageing -
the brain.
awashima has created #Brain $raining: %ow &ld 's Your Brain#! program that attaches to (intendo game
consoles and uses simple word and number tests to assess your brain age. 't creates personalised
activities that you can do on the console with the aim of getting your brain back to its ideal age: )*. +fter )*!
it"s all downhill for our grey matter.
$he rate at which your brain ages relates to the way neurons ,or nerve cells- speak to each other! says
.ames .oseph! director of neuroscience at the /01+ %uman (utrition 2entre &n +geing at $ufts
/niversity! Boston. #&ld neurons! like some old married couples! don"t talk to each other as much anymore!#
he says. $hese glitches in the brain"s signalling pathways can lead to a loss of balance! coordination!
memory and spatial awareness.
$he good news is that brain ageing can be slowed down and even reversed! with lifestyle changes and
#brain training#. %ere are 3* ways to keep your mind functioning at its peak throughout your life.
/. Rea( al)u(
4rofessor awashima found that reading aloud #lights up the brain like a switchboard#! and that! combined
with easy calculations! could help prevent the symptoms of dementia and even alleviate them in sufferers.
.ust a minute a day will benefit your brain! but the tougher the passage ,the (intendo Brain $raining game
features e5cerpts from 6eorge 7liot"s #Middlemarch# and 7mily Bronte"s #8uthering %eights#-! the better.
eep it clear and fast for best results. $o a lesser e5tent! silent reading boosts brain function! too.

0. Ge' +)r(1savvy
&ne /0 study found that playing board games was associated with a reduced risk of dementia. 0crabble is
particularly useful. 'n fact! building vocabulary is one of the best things you can do for your brain! says
Marilyn vos 0avant ,the woman with the world"s highest '9 - ):*;- in #Brain 4ower: $he 3)-8eek Mental
$raining 4rogramme#. #7very day look up a new word in the dictionary!# she suggests. #0ay it out loud! then
try to use it in a sentence < either in your mind or in conversation." &r sign up to an online "word of the day"
< yourdictionary.com is great. 4rofessor .ames .oseph says a crossword a day works a treat! too.
1

2. 3rin$ %ur%le gra%e 4ui"e 5an( re( +ine67
8e love scientific discoveries that prove something that tastes nice is good for you. &ne of .oseph"s recent
studies has proven that #polyphenals# can slow down brain ageing. $hese super-antio5idants are especially
abundant in purple grape =uice and yes! red wine.
8. Ea' ') s'ay s!ar%
> Blueberries $his tasty fruit contains anthocyanins! pigments that make the fruit purple! that work on the
brain! increasing the way nerve cells #talk# to each other and enhancing memory. $hey"re also found in
cranberries! cherries! plums! redcurrants and strawberries.
> Turmeric + substance called curcumin in turmeric can prevent memory loss! according to a study at the
/niversity of 2alifornia.
> Soy Milk 4lant estrogens! or phytoestrogens! in soy boost learning and memory in women.
> Avocado $hese contain omega :-?-@ fatty acids and vitamin 7! essential to the health of the myelin
sheath! the brain"s fatty coating. 8alnuts and fish are packed with it too! as well as coldwater cod! perch!
tuna and salmon.
9. R)u'ine s+a%
You hit the gym for aerobics! but you should also be e5ercising your brain daily with #(eurobics#! says
Aawrence 2 atB! professor of neurobiology at 1uke /niversity Medical 2enter and co-author of eep Your
Brain +live ,8orkman! CD.@@! from amaBon.co.uk-. $he e5ercises are easy! and mostly involve changing
your routine to engage your brain more deeply from day to day. $ry brushing your teeth or using the
computer mouse with the opposite hand to the one you usually use! having a shower with your eyes closed
or simply taking a different route to work once a week.
:. ;!e"$ Y)ur Me,)ry
&ne of the first signs that your brain needs a boost is a decline in memory. $ick whichever applies:
E My memory is deteriorating.
I find it hard to concentrate and often get confused.
I sometimes meet someone I know quite well but can't remember their name.
I can remember things from the past but often forget what I did yesterday.
I frequently forget which day of the week it is.
I often go looking for something then forget what I'm looking for.
2
Sometimes I have to read passages three or four times to take in their meaning.
I find it hard to add numbers up without writing them down.
I often experience mental tiredness.
I can't concentrate for longer than an hour at a time.
I often misplace my keys.
I frequently forget points I'm trying to make.
I often repeat myself.
It takes me longer to pick up concepts than it used to.
Bel)+ 9 Y)u ()n*' !ave a ,a4)r %r)le,, u' )ur 'i%s ,ay s!ar%en y)u u% even ,)re.
91/< Y)ur ,e,)ry nee(s a ))s' an( y)ur rain ")ul( e )l(er '!an y)u '!in$.
M)re '!an /< Y)u are e=%erien"ing signi&i"an' ,e,)ry (e"line, u' a&'er 4us' )ne +ee$ )& )ur rain1
))s'ing %lan y)u ")ul( &eel ,)re aler'.
>. Use i' )r l)se i'
4rofessor awashima studied the blood circulation and stimulation in the brain"s prefrontal corte5! and
found the brain worked hardest during reading aloud and solving simple math calculations. But anything
that puts the brain in a passive state < like watching $F < is probably helping to turn it to mush.
?. #a'"! '!e H1&a"')r
#%omocysteine is an amino acid that should be present in the body in low Guantities. But when you"re badly
nourished and stresses out! homocysteine can accumulate in your blood!# says nutritionist 4atrick %olford.
#$hat! along with low vitamin B3) and folic-acid levels could lead to age-related memory loss in later life.#
2heck your homocysteine levels with a simple home blood-testing kit. 'f they"re high! eat less fatty meat!
more fish and vegetable protein! lots of greens! a clove of garlic a day! little or no salt! tea or coffee! and
little alcohol. 0topping smoking will help! as will taking a multivitamin containing at least )*mg of vitamin B?!
)**mcg of folic acid and 3* mcg of B3).
@. #al$, +al$, +al$
(ot only does it increase blood circulation! o5ygen and glucose to the brain! but walking =ust )* minutes a
day can decrease your risk of memory loss and stroke and improve learning ability! concentration and
abstract reasoning. $ry: #$he 6' 8alking 1iet by .oanna %all# ,%arper 2ollins! C3).@@-.
/<. Ta$e ging$)
$rials have shown that gingko biloba may help to prevent to +lBheimer"s-related illness. 4atrick %olford
recommends gingko with )H per cent flavonoid concentration! and he advises taking )*mg to 3**mg up to
three times a day ,don"t take it if you"re on blood-thinning drugs like warfarin or aspirin-. $ry (euroBan!
which contains 1%+! an omega-: fat that lowers the risk of +lBheimer"s.
dapted from !"# $ays to %et Smarter! by nna Magee&'niversal (ublishing Service (Crossword photo:
Getty Images; Red wine photo:quinn.aya/fli!r"
#
MUFFIN
'ngredients
:)D ml 3 3I: cup +ll-purpose flour
JD ml 3I: cup 6ranulated sugar
3D ml 3 tbsp Baking powder
) ml 3I) tsp 6round cinnamon
3 ml 3IH tsp 6round nutmeg
3 ml 3IH tsp 0alt
:JD ml 3 3I) cup 2ereals 0pecial Kcereal
3 - 7gg
JD ml 3I: cup 0kim milk
D* ml 3IH cup Fegetable oil
)D* ml 3 cup Mashed ripe bananas ,about ) medium-
1irections
3. 'n large mi5ing bowl! combine flour! sugar! baking powder! cinnamon! nutmeg and
salt. 0tir in crushed cereal.
). 'n small bowl! beat egg slightly; stir in milk! oil and bananas. +dd to dry ingredients!
stirring =ust until combined. 4ortion batter evenly into lightly greased or paper lined muffin-
pan cups.
:. Bake at )**L2 ,H**LM- for about )* minutes or until golden brown and firm to the
touch.
'n keeping with good allergy practices! we remind you to be aware of allergens and to
check labels on any packaged goods used. $his recipe has been tested using ellogg"sK
products. Results with other products may vary.
MILA SHAAE
'ngredients
)D* ml 3 cup2ereals 0pecial K cereal
3 2ontainer of peach yogurt ,3JD mlI :IH cup-
3)D ml 3I) cup )N milk
3 0mall ripe banana! in chunks
: 0mall ice cubes
1irections
3. 'n container of electric blender! combine all ingredients.
). 2over and blend at high speed until smooth and frosty! about 3 minute. 0erve with a
straw.
'n keeping with good allergy practices! we remind you to be aware of allergens and to check
labels on any packaged goods used. $his recipe has been tested using ellogg"sK products.
Results with other products may vary.
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