4 Tips for Nutrition and Cognitive Health

Thursday, December 3, 2009 at 9:06AM

To help preserve mental function and protect against age-related cognitive decline consider implementing these healthy lifestyle, nutrition and supplement choices:

1. Eat an anti-inflammatory diet. It helps prevent inappropriate inflammation and counters the damage from oxidative stress, which may be linked to Alzheimer's disease. Focus on antioxidant-rich fruits and vegetables, foods rich in vitamins C and E, omega-3 fatty acids, and the spices turmeric and ginger. My Anti-Inflammatory Food Pyramid has more information and specific recommendations.
2. Eat berries. Blueberries in particular may improve motor skills and help reverse age-related short-term memory loss, and may also protect the brain from stroke damage.
3. Use cooking methods that limit inflammation. Cook at lower temperatures to avoid the formation of AGEs (advanced glycation end products) which have been linked to Alzheimer's disease, and avoid cooking methods that require excessive fat, such as deep frying.
4. Focus on fish. Wild Alaskan salmon, sardines, herring and black cod are excellent sources of anti-inflammatory omega-3 fatty acids, yet are relatively low in potential environmental toxins. Diets rich in fish have been shown to help alleviate depression and other mental-health issues.

If you suffer from frequent heartburn - twice a week or more - you may have gastroesophageal reflux disease, or GERD. This condition occurs in people whose lower esophageal sphincter doesn't close properly, allowing stomach acid to backflow into the esophagus, causing a burning sensation in the chest and neck areas. It can also cause nausea, coughing, belching, a bitter taste, and respiratory problems, including aggravating asthma. Diet, stress, smoking and pregnancy can all trigger or worsen symptoms.

If you think you have GERD, see a doctor to rule out other concerns, such as angina, which has similar symptoms. Discuss any medications you are taking: some can trigger reflux. If you want to treat GERD naturally, try the following:

1. Keep a food and beverage journal. It can help you track and avoid triggers.
2. Eat small, frequent meals.
3. Wear loose clothing and maintain a healthy weight. Both can prevent stomach constriction and help reduce GERD.
4. Avoiding lying down after eating.
5. Practice relaxation techniques such as breathing exercises.
6. Sip chamomile tea. It can help soothe inflamed tissue in the esophagus.
7. Try sleeping on your left side. This may help move acid away from the entrance of the esophagus.
8. Experiment with DGL (deglycyrrhizinated licorice), a supplement proven to be effective against GERD.