Protect Your Brain, Preserve Your Senses

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By Vicki Salemi

It's no secret that as you age you'll want to "be able to flame out at the finish line, still being able to see, hear, smell, taste, feel and think your way independently in the world," says Steven Pratt, M.D., author of the new book "SuperHealth." In his book you'll find some of the resources necessary to safeguard your senses so that life doesn't have to lose its vibrancy as you age. According to Dr. Pratt, there is a direct relationship between the health of your senses and the health of your body. In fact, studies presented in the book have shown when people have cataracts and macular degeneration they also have a higher incidence of cardiovascular disease and premature death. Nutrition is the cornerstone of keeping your senses intact and your brain in tip-top shape.

Below, Dr. Pratt explains the six foods that can preserve your health and fight brain aging, and in turn, protect your senses. Plus, he covers unhealthy lifestyle habits to kick and beneficial mental and physical exercises to adopt to avoid overall aging-related brain and body decline.

Pomegranates

This fruit packs a punch when it comes to stellar health and preventing hearing loss. "We've heard the warnings about keeping blood pressure in check for cardiovascular health but high blood pressure also puts you at risk for degenerative eye diseases and decreased cognitive abilities," says Dr. Pratt. In fact, pomegranates are known as phytochemical powerhouses since they have two to three times the antioxidant power of green tea or red wine. Plus, they possess anti-inflammatory chemicals. "This is one reason why they have been shown to reduce the risk of cardiovascular disease and cancer. It also appears that pomegranate juice might be helpful in preventing certain types of hearing loss." His advice? Drink one half to one cup of 100 percent pomegranate juice five to seven days per week.

Blueberries

"Berries are good for the brain. Research has shown that blueberries can help to protect the brain against oxidative stress and inflammation, both of which play important roles in brain aging," explains Dr. Pratt. Studies have demonstrated that a diet rich in anti-oxidant and anti-inflammatory agents found in blueberries (as well as cranberries, strawberries, purple grapes and raspberries) may lower the risk of developing age-related neurodegenerative diseases like Parkinson's and Alzheimer's. To get the full benefits eat one to two cups of blueberries on a daily basis.

Walnuts

Because of the link between walnuts and eye health Dr. Pratt recommends snacking on one handful of these powerhouse nuts five times each week. A study published in the "Archives of Ophthalmology" found that walnuts can help prevent the progression of age-related macular degeneration (AMD). He explains, "The study showed that patients who ate more than one serving of nuts a week decreased their risk of AMD progression by more than fifty percent." In addition, walnuts have a high concentration of good-for-your-brain omega-3 fats. They're also rich in melatonin, which is an important immune system booster.

Spinach

Whether you eat one cup steamed or two cups raw five to seven days each week, Popeye would be proud. After all, spinach is rich in carotenoids and anti-oxidants that act as anti-inflammatories. Spinach also helps preserve our muscles, protect our brain, strengthen the immune system and prevent cardiovascular disease. "Carotenoids also reduce the risk of cataracts and macular degeneration. Both carotenoids and anti-oxidants are found in spinach and other green leafy vegetables and offer a powerful reduction of the risk of these ailments by protecting the retina from free radical damage, which can promote the onset of macular degeneration."

Almonds

"It’s important to consume foods that are rich in vitamin E, which is excellent for brain, eye and hearing health," says Dr. Pratt. Eating just one layer of these nuts from the palm of your hand five times a week will provide an excellent source of Vitamin E. A study published in the "Journal of the American Dietetic Association" confirmed that eating almonds significantly increased Vitamin E levels in the blood and red blood cells. Almonds also helped lower cholesterol levels. His recommendation? Eat raw almonds or ones that have been dry roasted instead of cooked in oil.

Oranges

This juicy fruit offers a valuable source of Vitamin C. Plus, it’s rich in folate or folic acid, which is a B vitamin. Dr. Pratt explains, "One role of folate is to help our bodies process the amino acid homocysteine. High homocysteine has also been associated with increased risk for macular degeneration and cardiovascular disease." When folate is lacking, homocysteine is not broken down which can lead to inflammation and an increased risk for cardiovascular disease, degenerative eye disease and Alzheimer's. "I recommend one medium sized orange or half a cup of orange juice daily."

Physical Exercises

Getting up and moving isn't only good for your waistline, lungs, heart, cells and skin, it's good for your senses, too. Dr. Pratt's recommended exercise plan includes walking, push-ups, power stairs (increase the number of times you walk up and down stairs at home or in the office), tennis ball squeezes and steering wheel squeezes, to name a few. "Regular physical activity helps preserve adequate blood flow to all parts of the body. It also releases brain-derived neurotrophic factors (BDNF), proteins that are responsible for the growth and survival of developing neurons, in the central nervous system." BDNF supports the survival of existing cells as we age. "Studies have shown that the prefrontal and temporal parts of the brain -- areas that show considerable age-related deterioration and are responsible for memory and sensory functions -- incurred the greatest gains from aerobic exercise, even at just a moderate level such as walking for 45 minutes."

"A recent study has shown that low-intensity exercise, including walking, can be just what you need to perk up a sleepy mind," he adds, "So the next time you stop at your local café to buy coffee or the latest energy drink, opt instead for regular low-intensity exercises, such as walking, cleaning up the house or washing the car."

A 2006 study showed that people with an active lifestyle who exercised three or more times each week had a 70 percent lower risk of developing wet AMD compared to people who did not exercise regularly. Wet AMD occurs when abnormal blood vessels grow underneath the macula and in turn, blood vessels leak into the retina.

Mental Gymnastics

Whether it's playing card games, learning a musical instrument or doing crossword puzzles, it's all good. "I always like to say that without mental exercise, the brain goes off duty," says Dr. Pratt. He notes that we often think we're physically tired when it's really mental fatigue setting in. Remember, giving your brain a workout to keep the mind active can help prevent cognitive decline.

Lifestyle Habits

Maintaining your senses doesn't only mean you need to stay active in the physical or mental sense. Social activities count, too! Here's why: Socially isolated people have a two to four times increased risk of death of all causes compared to people with extended ties to friends, relatives and their community. Suggested activities to do with friends include attending cultural events, playing music and singing in a choir.

Preserve Eyesight

In addition to preserving your eyesight through proper nutrition and activities, Dr. Pratt recommends additional ways to prevent cataracts and AMD. For starters, he notes in the book that while outdoors you should wear a hat with a brim and wear sunglasses that wrap around your eyes. He recommends having two to four servings of wild Alaskan salmon per week, a handful of nuts five times each week, soy on most days and tea (aim for at least four cups daily). Plus, carrot and veggie juice, and leafy green vegetables such as spinach, Swiss chard and kale, should be a part of your daily eye-preserving diet. But most important, stop smoking and avoid secondhand smoke altogether. "The number-one preventable cause of cataracts and macular degeneration is smoking," says Dr. Pratt.

Preserve Hearing

Similar to preserving your eyesight, Dr. Pratt emphasizes the importance of kicking the cigarette habit and avoiding secondhand smoke, as both are preventable risk factors for hearing loss. He recommends increasing blood flow to the cochlea (noise is processed here and sent to the brain) by drinking purple grape juice (four to eight ounces each day), green or black tea (four cups each day) and pomegranate juice (four to eight ounces each day). He also suggests eating dark chocolate (100 calories' worth each day), berries (one to two cups each day) and soy (ten to fifteen grams of soy protein each day) to aid your ears. He adds, "Take 250 milligrams of magnesium daily in addition to the magnesium in your daily multivitamin." Dr. Pratt also advises wearing hearing protection such as foam or silicone ear plugs when noise levels are indicative of possible noise-induced hearing loss such as extended exposure to raucous machines, power tools, very loud music and very loud motorcycles.

Preserve Yourself

Every time you eat a blueberry, go for a walk or attend a cultural event, you benefit. Just like putting money aside in a savings account, he notes consciously doing these "SuperHealth" pointers helps "build your life-savings account." Dr. Pratt highly recommends paying yourself first.

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