Eating for Brain Fitness

A lot has been written on the Web about eating for brain fitness. Almost anyone might want to know if one magic food can make your mind clear and keep your memory sharp. When it comes to eating, there are no magic bullets, but studies give us some direction.

First, you should know that no really good study has been shown that any food or diet can prevent memory problems. That being said, there are some basic dietary principles that make sense.

One of the most basic principles of eating for brain fitness is to eat so that you can maintain a healthy weight. Studies have shown that excess fat can produce inflammatory substances that have been associated cognitive decline.

Sticking with a diet that helps you avoid excessive weight gain can also help you avoid developing something called the metabolic syndrome. That’s a combination of things that are associated with risk for diabetes and other diseases. One of the facets of metabolic syndrome is having high levels of blood sugar. Your brain needs sugar to work, but paradoxically if you have high levels of sugar in your body a lot of the time, you can have low levels of it in your brain.

Eating a diet that is high in fruits and vegetables, rich in whole grains, and low in saturated fats may help you keep your brain sharp. In particular, the Mediterranean diet has been related to lower risk for Alzheimer’s disease and slower decline in people who already have it.

If there are specific foods that are good for brain fitness, it’s not clear. Colorful berries, though, are high in substances called antioxidants and may help preserve your brain function. Other foods that may have an impact include leafy green vegetables (full of B vitamins that are key to maintaining your brain’s function) and other colorful foods.

Research doesn’t really support that idea that any one food is a magic bullet for keeping your brain functioning at its best, in spite of what you may read on the Web. The truth is probably a little more complicated.

Mind Wandering and Brain Fitness

A recent study has been mentioned on several blogs – it shows that when people let their mind wander, their mood gets worse.

What does that have to do with brain fitness?

Mind wandering of the kind we’re talking about is associated with increased activity in a group of structures in the brain called the default network. It’s called that because it was discovered when researchers left the scanners on when people were being evaluated for brain activity in other experiments. When people weren’t actively doing a task, investigators found that a set of structures in the brain tended be more active. Conversely, when people are focusing on a specific task or actively directing their attention, activity in this network decreases. If their minds wander to upsetting or worrying things, their mood may worsen.

When I give talks to groups of seniors about brain fitness, I often ask them what their number one complaint is. It mirrors what I see in patients who come to the clinic for evaluation of memory problems. “I went into the other room for something, but forgot what it was.” “I opened the refrigerator but forgot what I wanted to get out.”

The diagnosis is something I would call loss of the ability to maintain an intention. From talking to people with the complaint, it seems likely to me that what happens is that their minds drift to an introspective or planning state (perhaps reflecting a shift to default network activity) and thus the object of the intention (what they were going to get in the other room or out of the refrigerator) is lost.

Why does this happen more as we get older? Declines in the central dopaminergic system have documented with increasing age, and that system is known to be intimately involved in both attention and motivation. A decline in the activity of that system might explain the shift – maintaining the object of the intention in memory isn’t as automatic. Most older persons can remember what they are going to get, they just need to consciously maintain the object in their thoughts by rehearsing it.

What is the answer? Some researchers have studied the use of dopaminergic drugs (often the same medicines used to treat attention deficit disorder) to improve apathy in older persons. Many stimulant medications act on dopamine, and improve focus and sustained attention. It’s an open question whether these medications should be prescribed for this purpose.

Perhaps a better and unexplored alternative is to work on ways to explicitly train older persons with memory strategies for just this kind of problem. If you rehearse (say over to yourself multiple times) what you want to remember, you can improve your ability to remember almost anything. Another possibility is meditation – some kinds of meditation are associated with changes in the default network’s activity. It may be possible to improve a person’s ability to deactivate it and activate alternative sensory networks, with a resulting improvement in memory.