Issue link: http://www.wacmagazine.com/i/1215963
26 WAC Magazine | wac.net Health on the brain I oen hear WAC mem- bers talk about "awareness." ese conver- sations usually center on being "aware" about some sort of health risk— cancer awareness, obesity awareness, stress awareness. It's good to know that our members are knowledgeable about health risks. It's even better to work with them to help minimize the risks and develop healthy habits. is year, Brain Awareness Week takes place March 16–22. It's a global effort to increase support for brain sci- ence and health. For WAC members, this is a great time to consider how diet and exercise affect not only our bodies but also our brains. According to a study titled "Brain Research and the Challenge of Aging," three out of five Americans will devel- op a brain disease in their lifetime. A public-private partnership called the B.R.A.I.N. Initiative aims to revolution- ize our understanding of the human brain and produce a revolutionary new picture that will show exactly how in- dividual brain cells and complex neural circuits interact. is project could uncover the causes of brain disease and change the way we think about brain health. Talk about "awareness!" Even without knowing everything about brain disease, we can already take steps to help our most impressive organ. Here are some ways WAC members can start working toward better brain health. Nutrition: A diet rich in "brain foods" includes omega-3 fatty acids, cho- line, vitamin E, and flavonoids, among other nutrients (see sidebar). Yoga: is practice can reduce stress, improve mental clarity, and improve strength and flexibility. WAC instructor Tulika Venugopal calls yoga "a moving form of meditation." Supplemental treatments: WAC Naturopath Dr. Darci Davis offers many nutrient injections that provide a boost to body and mind. Try her "Zen" combination of magnesium, B complex, taurine, and B-12 for nervous system support and stress relief. Regular aerobic exercise: Exercise improves blood flow and memory, stim- ulates a better mood, and reduces the chance of stroke. As with many things, creating sus- tainable improvements in brain health begins with awareness. "It's important to assess and identify predispositions," Dr. Davis says. "Genetics, environmen- tal exposures, and nutrient deficiencies should all be considered. Once we know the root causes, I encourage patients to be active in their care." living fit brain awareness By Alysse Anderegg, WAC Dietitian & Wellness Coach BRAIN FOOD A plant-based diet low in salt and highlighted by moderate consumption of healthy fats and carbohydrates promotes brain health, reduces the risk of stroke, and helps maintain healthy cholesterol, blood pressure, and body-weight. Here are some brain foods to include in your diet: Cherries: They're loaded with an- thocyanins and flavo- noids, antioxidant-rich nutrients that have been shown to improve cognition and reduce brain degeneration. This superfruit also contains the feel-good hormone serotonin. Walnuts: They contain the hormones tryptophan and melatonin, both helpful in regulat- ing our sleep-wake cycles and reducing neuroinflammation. Bluefin tuna: This fish shares the same essential fatty acids as salmon. Adequate intake of omega-3 fatty acids has been shown to improve memory and learning ability. Broccolini: Green leafy crucifer- ous veggies are brain powerhouses! They contain many nutri- ents associated with improved memory and cognition, including vitamin K and choline. Turmeric: Regular consump- tion of curcumin, a compound found in turmeric, is associated with improved mood and memory and de- creased accumulation of harmful proteins that contribute to degener- ative brain diseases. For a complete diet evaluation and guidance on how to improve your health and well-being, contact WAC Dietitian & Well- ness Coach Alysse Anderegg at aanderegg@wac.net or 206.839.4782. To make an appointment with WAC Naturopath Dr. Darci Davis, email wellness@wac.net. To sign up for unlimited WAC fitness access, visit wac.net/fitness-advantage.