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Healthy and mentally sharp at 100?
Okinawa in Japan has the highest number of centenarians in the world. Factors that may contribute to this include:
- genetics
- social integration
- regular exercise
- sufficient exposure to sunlight
- a peaceful, spiritual lifestyle
- avoiding smoking
- following a calorie-restricted, low-glycemic load diet
- Eating plenty of vegetables and fruits that are high in protective antioxidants as well as blood-pressure-lowering minerals such as potassium and magnesium
Okinawans’ diets are rich in phytoestrogens (mainly from soy, flax, and legumes) that protect them from osteoporosis and hormonal deficiencies. Senior Okinawans have higher sex hormones and DHEA than Westerners of the same age.
Okinawans don’t just live longer. Their quality of life in later years are better, and they remain mentally sharp for much longer than Westerners. Since the introduction of some aspects of the Western diet in Okinawa, there has been a slight decline in longevity in the region.
Go purple
One aspect of their diet stands out: their staple food, purple sweet potato. The average adult in the region consumes more than half a kilo of purple sweet potato daily. What makes purple sweet potato unique is the presence of a purple compound called anthocyanin.
Anthocyanins are antioxidants that protect us against free radical damage (“rusting”). High free radical damage in the body is linked to premature ageing and a higher incidence of lifestyle conditions such as cancer and cardiovascular disease.
Japanese purple sweet potatoes with their characteristic purple flesh are not always unavailable in South Africa. Great alternatives include blackcurrants, blueberries, blackberries, strawberries, cherries, red onion, red cabbage and aubergines.
Blackcurrants are the leaders of the pack. New Zealand Ben Ard Blackcurrants. They score a staggering 121.50 on the ORAC scale compared to Canadian blueberries’ 60. New Zealand blackcurrants also outperform blueberries in terms of their calcium, magnesium, potassium and zinc levels.
What anthocyanins may do for us:
- Increase our mental sharpness
- Normalise blood pressure
- Reduce the risk of heart disease and cancer
- Improve eyesight
- Strengthen our blood vessels’ walls
- Slow ageing
- Protect the liver
- Lower inflammation
- Lower blood uric acid levels
- Increase insulin sensitivity
- Faster recovery after exercise
- Promote a healthy gut microbiome
- Support asthmatics.
Tips on how to stay mentally sharp
Mental exercise
We can keep our brains fit and flexible with mental exercises such as crossword puzzles. Exercising one’s brain for as little as 20 minutes three times a week can reduce the risk of Alzheimer’s disease by up to 70%! Learning a new language is great for brain stimulation, as is social interaction.
Physical exercise and fasting
Regular physical exercise plays a major role in reducing the risk of cognitive decline. Table tennis stands out in this regard. Factors such as complicated hand-eye coordination, footwork, upper body flexibility, aerobic exercise and social interaction during the game make it an excellent choice for seniors who want to stay physically and mentally sharp.
Intermittent fasting has many health benefits. Limiting the daily time window of eating promotes weight loss, improves cognition, lowers the risk of age-related neurodegenerative disorders, lowers inflammation and protects us against lifestyle conditions such as cardiovascular disease, type 2 diabetes and cancer.
Gut health
A healthy gut is important for optimal brain health. Take a good probiotic supplement and include fermented foods such as milk kefir and sauerkraut in your diet. One probiotic strain that stands out above the rest is Lactobacillus fermentum ME-3. It improves gut health, promotes proper liver functioning, lowers inflammation, lowers triglyceride and oxidised cholesterol levels and raises glutathione levels. Glutathione is the master antioxidant, produced by the body to protect us from cancer-causing and ageing free radicals. The brain needs optimal glutathione to function optimally.
Supplements and foods to improve cognition and slow ageing
Vitamin B12
A vitamin B12 deficiency can cause cognitive decline. The elderly, vegetarians and vegans are particularly at risk. Try a sublingual supplement such as Now Methyl Cobalamin.
Lion's mane
Lion's mane mushroom benefits the brain. It has been shown to reduce so-called blank moments and improve memory and information processing, to name a few benefits.
Omega-3
Consume plenty of omega-3-rich foods such as walnuts, chia and flaxseeds, and oily fish such as wild-caught salmon, sardines, pilchards and calamari.
Dried rosemary
Consume half a teaspoon of dried rosemary daily to improve short-term memory.
Turmeric
Turmeric protects our brains against the build-up of amyloid plaque, a substance linked to Alzheimer’s disease. The golden spice also lowers systemic inflammation, linked to lifestyle conditions. Include turmeric in your diet or take a good supplement, such as Natroceutics Bioactive Curcumin Complete or Phytoceutics Bio-Curcumin.
Zinc
Zinc makes us think. Avoid zinc deficiency. Symptoms of a zinc deficiency include white spots on the fingernails, skin conditions such as acne or dermatitis, a weak immune system, blankness of mind, and the loss of sense of smell and taste, to name a few.
Take natural supplements designed to improve cognitive functioning. DNA Biopharm Cerebro-Fast is a great choice. It contains top natural compounds and herbs to target brain health, including phosphatidylserine, amla, bacopa, and turmeric, to name a few.
By increasing plasma and intracellular concentrations of NAD+(nicotinamide adenine dinucleotide), we may slow the effect of ageing on the body. Natroceutics NMN Advanced utilises an advanced liposomal technology to improve the absorption and bioavailability of NMN (nicotinamide mononucleotide). This results in a rapid increase in NAD+ in users. NMN pairs well with resveratrol to slow ageing.
Read more
alzheimersprevention.org/4-pillars-of-prevention/exercise-and-brain-aerobics/
www.ncbi.nlm.nih.gov/pubmed/18924533
www.naturallivingideas.com/7-reasons-to-eat-more-anthocyanins-and-top-foods/
www.naturallivingideas.com/7-reasons-to-eat-more-anthocyanins-and-top-foods/
www.nzblackcurrants.com/blackcurrants-vs-bilberries-blueberries/
www.mirror.co.uk/tv/tv-news/purple-sweet-potato-secret-living-7795593
tabletennisengland.co.uk/news/dr-miriam-stoppard-why-table-tennis-is-great-for-the-brain/
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Okinawa in Japan has the highest number of centenarians in the world. Factors that may contribute to this include:
- genetics
- social integration
- regular exercise
- sufficient exposure to sunlight
- a peaceful, spiritual lifestyle
- avoiding smoking
- following a calorie-restricted, low-glycemic load diet
- Eating plenty of vegetables and fruits that are high in protective antioxidants as well as blood-pressure-lowering minerals such as potassium and magnesium
Okinawans’ diets are rich in phytoestrogens (mainly from soy, flax, and legumes) that protect them from osteoporosis and hormonal deficiencies. Senior Okinawans have higher sex hormones and DHEA than Westerners of the same age.
Okinawans don’t just live longer. Their quality of life in later years are better, and they remain mentally sharp for much longer than Westerners. Since the introduction of some aspects of the Western diet in Okinawa, there has been a slight decline in longevity in the region.
Go purple
One aspect of their diet stands out: their staple food, purple sweet potato. The average adult in the region consumes more than half a kilo of purple sweet potato daily. What makes purple sweet potato unique is the presence of a purple compound called anthocyanin.
Anthocyanins are antioxidants that protect us against free radical damage (“rusting”). High free radical damage in the body is linked to premature ageing and a higher incidence of lifestyle conditions such as cancer and cardiovascular disease.
Japanese purple sweet potatoes with their characteristic purple flesh are not always unavailable in South Africa. Great alternatives include blackcurrants, blueberries, blackberries, strawberries, cherries, red onion, red cabbage and aubergines.
Blackcurrants are the leaders of the pack. New Zealand Ben Ard Blackcurrants. They score a staggering 121.50 on the ORAC scale compared to Canadian blueberries’ 60. New Zealand blackcurrants also outperform blueberries in terms of their calcium, magnesium, potassium and zinc levels.
What anthocyanins may do for us:
- Increase our mental sharpness
- Normalise blood pressure
- Reduce the risk of heart disease and cancer
- Improve eyesight
- Strengthen our blood vessels’ walls
- Slow ageing
- Protect the liver
- Lower inflammation
- Lower blood uric acid levels
- Increase insulin sensitivity
- Faster recovery after exercise
- Promote a healthy gut microbiome
- Support asthmatics.
Tips on how to stay mentally sharp
Mental exercise
We can keep our brains fit and flexible with mental exercises such as crossword puzzles. Exercising one’s brain for as little as 20 minutes three times a week can reduce the risk of Alzheimer’s disease by up to 70%! Learning a new language is great for brain stimulation, as is social interaction.
Physical exercise and fasting
Regular physical exercise plays a major role in reducing the risk of cognitive decline. Table tennis stands out in this regard. Factors such as complicated hand-eye coordination, footwork, upper body flexibility, aerobic exercise and social interaction during the game make it an excellent choice for seniors who want to stay physically and mentally sharp.
Intermittent fasting has many health benefits. Limiting the daily time window of eating promotes weight loss, improves cognition, lowers the risk of age-related neurodegenerative disorders, lowers inflammation and protects us against lifestyle conditions such as cardiovascular disease, type 2 diabetes and cancer.
Gut health
A healthy gut is important for optimal brain health. Take a good probiotic supplement and include fermented foods such as milk kefir and sauerkraut in your diet. One probiotic strain that stands out above the rest is Lactobacillus fermentum ME-3. It improves gut health, promotes proper liver functioning, lowers inflammation, lowers triglyceride and oxidised cholesterol levels and raises glutathione levels. Glutathione is the master antioxidant, produced by the body to protect us from cancer-causing and ageing free radicals. The brain needs optimal glutathione to function optimally.
Supplements and foods to improve cognition and slow ageing
Vitamin B12
A vitamin B12 deficiency can cause cognitive decline. The elderly, vegetarians and vegans are particularly at risk. Try a sublingual supplement such as Now Methyl Cobalamin.
Lion's mane
Lion's mane mushroom benefits the brain. It has been shown to reduce so-called blank moments and improve memory and information processing, to name a few benefits.
Omega-3
Consume plenty of omega-3-rich foods such as walnuts, chia and flaxseeds, and oily fish such as wild-caught salmon, sardines, pilchards and calamari.
Dried rosemary
Consume half a teaspoon of dried rosemary daily to improve short-term memory.
Turmeric
Turmeric protects our brains against the build-up of amyloid plaque, a substance linked to Alzheimer’s disease. The golden spice also lowers systemic inflammation, linked to lifestyle conditions. Include turmeric in your diet or take a good supplement, such as Natroceutics Bioactive Curcumin Complete or Phytoceutics Bio-Curcumin.
Zinc
Zinc makes us think. Avoid zinc deficiency. Symptoms of a zinc deficiency include white spots on the fingernails, skin conditions such as acne or dermatitis, a weak immune system, blankness of mind, and the loss of sense of smell and taste, to name a few.
Take natural supplements designed to improve cognitive functioning. DNA Biopharm Cerebro-Fast is a great choice. It contains top natural compounds and herbs to target brain health, including phosphatidylserine, amla, bacopa, and turmeric, to name a few.
By increasing plasma and intracellular concentrations of NAD+(nicotinamide adenine dinucleotide), we may slow the effect of ageing on the body. Natroceutics NMN Advanced utilises an advanced liposomal technology to improve the absorption and bioavailability of NMN (nicotinamide mononucleotide). This results in a rapid increase in NAD+ in users. NMN pairs well with resveratrol to slow ageing.
Read more
alzheimersprevention.org/4-pillars-of-prevention/exercise-and-brain-aerobics/
www.ncbi.nlm.nih.gov/pubmed/18924533
www.naturallivingideas.com/7-reasons-to-eat-more-anthocyanins-and-top-foods/
www.naturallivingideas.com/7-reasons-to-eat-more-anthocyanins-and-top-foods/
www.nzblackcurrants.com/blackcurrants-vs-bilberries-blueberries/
www.mirror.co.uk/tv/tv-news/purple-sweet-potato-secret-living-7795593
tabletennisengland.co.uk/news/dr-miriam-stoppard-why-table-tennis-is-great-for-the-brain/