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A brain healthy diet: Mind and body

  • In: Health | 7th February, 2019
Sunset on the beach

Simply knowing that, we understand the importance of keeping it proactive, healthy and agile. Are you experiencing more brain fog in your later years? If yes, then keep reading as we break down the best ways to keep your mind and body healthy.

Duke University conducted a study focusing on adults of 64 years old and older. The lead researcher, Dr Steven Arkin says that “I always tell people even who have dementia that if they exercise, they’re actually feeding their brain. So, if they feed their brain, then they can be more proactive”

The study concluded that most participants reversed their brain ages by nine years, meaning they were making decisions with the same capability of previous years.

Foods for cognitive function


Beautiful table with fresh fruits, cereals, proteins, avocado and honney


Research shows that eggs may help delay brain shrinkage as it contains essential vitamin B’s and choline. Choline helps to produce a neurotransmitter which is important for memory and communication.

Pumpkin seeds

Pumpkin seeds are rich in zinc and are packed with vitamin B and tryptophan that enhance memory and cognitive skills. They are known to give short bursts of energy, feeding the brain some nutritional power keeping it functioning at it’s best.


Sage is popular amongst the essential oil umbrella, and research shows it boosts concentration. There are several ways we can introduce it into our diet in our recipes.  Whether it’s soup or a risotto, it’s a great herb to use to add flavour too.


Apparently eating one fresh avocado a day, keeps the doctor away. Eating a high dose of processed fats have been linked to high blood pressure which directly affects our cognitive health. However, avocados are a great replacement as it contains potassium which helps to control blood pressure.


A popular fruit all year round, Blueberries help combat against premature ageing at a cellular level by reducing inflammation. They are known to be a powerful superfood and can be added to your morning oats or in a yummy smoothie.

Mind-body exercises


Handle bar of a sport bicycle


This ancient practice is suggested for those particularly who suffer from chronic pain. It consists of slow, balanced, low-impact movements performed in “sets” or “forms”. The postures are derived from animal movements. To do the sets correctly, you must learn controlled breathing, concentration, how to shift your body weight, and how to relax your muscles.


Yoga is a very popular form of mind and body exercise, and there are many different variations of the body art form. It’s 5,000 year legacy helps to strengthen muscles, flexibility, posture and balance. It focuses on slow movements, and don’t be put off by the extravagant positions. Take it slow and go at your own pace.


Cycling is a brilliant exercise to get your body moving, as it uses all muscle groups. A few hours of riding on the open roads, be it in a group or solo, is a fantastic way of improving fitness while building mental strength. Cycling outside is also a great way to connect with nature, as it reduces stress, lowers blood pressure and fight depression.


It’s a bit of a mouthful to say, and it’s a relatively new form of mind-body exercise to appear on the fitness scene. In summary, it combines a Pilates and yoga class using specific equipment. The equipment itself is called a Gyrotonic expansion system. A wooden flat “trolley” with rotational discs and weighted pulleys. It requires great concentration, strengthening the cognitive processes and improves your posture.

Even though we may not be able to feel or see the mechanics of our mind, it’s important we make it our priority. We can give our mind and body some tending loving care, by eating nutrient loaded food and practicing exercises that focus on controlled breathing – lowering the risks of developing brain diseases such as Alzheimer’s and Dementia.