Shrinking brain size is a normal process of aging. It is associated with decreased mental health and memory problems (including Alzheimer’s disease). So, can eating a diet rich in fish oils help keep your brain from shrinking? According to a study published in the January 2014 issue of Neurology… the answer is yes.
The Women’s Health Initiative Memory Study followed 1,111 women over an eight-year period of time. The women in the study were an average of 78 years old and were followed by researchers to determine whether omega-3 fatty acids (EPA and DHA) levels in the blood could have an effect on their brain size.
The researchers found that the women with higher levels of omega-3s had larger brains at the end of the eight-year trial. They specifically noted a larger hippocampus. The hippocampus is an area of the brain that is vital for processing memories.
This is yet another study that speaks about the importance of omega-3 fatty acids.
So what do you need to do…
In order to reap the benefits of omega-3s make sure to include some of the following into your diet: tuna, salmon, sardines, anchovies, herring, mackerel, and trout. Just remember that while eating more fish is a good idea, some may have high levels of mercury, PCBs, or other toxins.
Other dietary sources include: flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, walnuts, and walnut oil.
Since most people do not get enough omega-3 fatty acids through their diet, it is a good idea to supplement with at least 2,000 mg of a high quality omega-3 every day. Just remember that not all supplements are created equally. Be sure to buy omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.
If you have any questions about nutrition or supplements…just ask at our next appointment.