護腦食物
地中海飲食法是其中一種保護灰質體的有效方法。地中海飲食對於記憶力、語言運用和整體思維能力有明顯改善作用。這種飲食方法偏重水果、蔬菜、全穀類、豆類、薯仔、堅果、橄欖油和魚類，而且以新鮮食物爲主，很少食用加工食品、油炸食品、快餐食品、零食、紅肉、家禽和全脂乳製品。
魚類中的奧米加-3脂肪酸在這種飲食文化中佔有一重要位置。每週選擇食用一些含脂肪的魚類，例如三文魚、鱒魚、吞拿魚、沙丁魚和大比目魚等。這些魚類的奧米加-3脂肪酸豐富，蘊含DHA。 至於不常食魚的人，也可從魚油和磷蝦油等奧米加-3脂肪酸補充劑中攝取。
抗氧化劑促進腦細胞活動
另一種加強大腦運轉的有效方法是多攝取藍莓(越橘)的有效成分。藍莓中含有強效花青素(一種抗氧化劑)。目前研究顯示，花青素可促進腦細胞的連接和通訊功能，以及刺激腦細胞再生。當患有認知疾病的老年人每天服用魚油或花青素時，思維會顯得更清晰。
健康的脂肪保護腦部功能
科學家在腦細胞膜中發現了一種稱為磷脂絲氨酸（PS）的特殊類型脂肪，這種脂肪可促進腦細胞之間的交流活動，有助增强記憶和保持思考清晰。參照數十年的臨床研究結果，PS 能針對改善老年人的認知功能問題，和强化老年人的大腦功能，從而抗禦一些與年齡增長相關的認知能力下降問題。 PS與魚油補充劑結合使用的話，改善老年記憶力效果更為顯著。
草本良方
目前有越來越多研究資料表明，一些草藥可增強思維能力，銀杏葉是其中之一。銀杏提取物可以單獨服用，或與其他補充劑一起服用，增强認知能力的作用非常明顯。
銀杏
一些研究顯示，服用銀杏提取物補充劑與針對認知障礙的西藥比較，效果相若，但服用較為安全，副作用明顯較少。
薑黃素
從草本植物黃薑中提取的薑黃素已獲臨床研究證明可以預防老年認知能力下降等，甚至能改善心情抵抗抑鬱症狀！
天然補腦的草本良方還有很多，有機會再和大家分享。
Protect gray matter of CNS (Central Nervous System)
People of all ages want to keep their minds sharp—from middle-aged people to older adults concerned with the potential for serious age-related memory problems. Fortunately, memory experts have found ways to retain brainpower.
Brain Food
Adopting a Mediterranean diet may be the most powerful dietary route for preserving gray matter. The Mediterranean diet also showed a clear benefit in terms of memory, language use, and overall thinking ability. The Mediterranean diet is rich in fruits, vegetables, whole grains, beans, potatoes, nuts, olive oil and fish. Processed foods, fried and fast foods, snack foods, red meat, poultry and whole-fat dairy foods are infrequently eaten on the Mediterranean diet.
The omega-3 fatty acids in fish account for some of the brainy benefit in this diet. For the greatest benefit, select fatty fish such as salmon, trout, tuna, sardines, and halibut a few times a week. These fish are the richest in a brain-boosting omega-3 fatty acid called DHA. Dietary supplements of omega-3 fatty acids offer a great alternative for those who don’t care to regularly eat fish.
Antioxidants Boost Brain Cell Connections
Another tasty way to keep your brain humming along? Bilberries. Powerful antioxidants called anthocyanins in bilberries account for this benefit. Current thinking holds that the anthocyanins boost brain cell connections and communication, as well as the regeneration of brain cells. When older adults with cognitive complaints take either a daily pill of fish oil or anthocyanins, thinking gets clearer.
Safeguard Brain Function with Healthy Fats
A specialized type of fat called phosphatidylserine (PS) is found in brain cell membranes, where it facilitates communication among brain cells to aid memory and clear thinking. Clinical research has focused on PS for several decades, particularly in connection to cognitive function of older adults. Research suggests that PS supplements can help safeguard brain function in older adults and can also counteract some amount of age-related cognitive decline. PS, when combined with fish oil supplements, improves memory performance in older people.
Herbal Helpers for Your Brain
Many herbs have the potential to enhance thinking powers. A growing body of research shows that ginkgo, taken alone and in various combinations with other supplements, benefits cognition.
Ginkgo
Ginkgo extract supplements show similar effects on cognitive symptoms medications, with the advantage of being safer to use.
Curcumin
Curcumin, extracted from the herb turmeric, has been shown to prevent cognitive decline in older people supplementing with it.
Sources:
“Association of Long-Term Adherence to the MIND Diet with Cognitive Function and Cognitive Decline in American Women” by A.M. Berendsen et al., J Nutr Health Aging, 2018
“Cognitive Response to Fish Oil, Blueberry, and Combined Supplementation in Older Adults with Subjective Cognitive Impairment” by R.K. McNamara et al., Neurobiol Aging, 4/18
"Curcumin and Cognition: a Randomised, Placebo-Controlled, Double-Blind Study of Community-Dwelling Older Adults” by S.R. Rainey-Smith et al., Br J Nutr, 6/16
“A High Omega-3 Fatty Acid Multinutrient Supplement Benefits Cognition and Mobility in Older Women: A Randomized, Double-Blind, Placebo-Controlled Pilot Study” by S.C. Strike et al., J Gerontol A Biol Sci Med Sci, 2/16
“The Impact of the Mediterranean Diet on the Cognitive Functioning of Healthy Older Adults: A Systematic Review and Meta-analysis” by D.G. Loughrey et al. Adv Nutr, 7/17
“Mediterranean Diet and Cognitive Health: Initial Results from the Hellenic Longitudinal Investigation of Ageing and Diet” by C.A. Anastasiou et al., PLOS One, 8/17
“Similar Treatment Outcomes with Ginkgo biloba Extract EGb761 and Donepezil in Alzheimer’s Dementia in Very Old Age...” by M. Rapp et al., Int J Clin Pharmacol Ther, 3/18
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