• Antioxidant rich foods, such as dark-skinned berries (blueberries, blackberries, cherries, pomegranates), spices like clove and cinnamon, cacao, beans, and turmeric. Antioxidants are quantified using the ORAC scale (stands for oxygen radical absorbance capacity). The higher the number is, the more powerful of an antioxidant it is. See this link for a complete list: http://www.phytochemicals.info/list-orac-values.php.
  • A handful of walnuts daily
  • Healthy fats such as coconut oil, avocado, extra virgin olive oil, wild salmon, and flax or chia seeds
  • Eat your recommended 5-9 servings of fruit and vegetables daily
  • Drink plenty of filtered water daily, aiming for at least half your body weight in ounces daily  

Avoid:

  • Sugar. Studies are showing that a possible cause for dementia is insulin resistance in the brain, or “diabetes type 3.”  Avoid white sugar and refined carbohydrates (such as white sugar, white bread, pasta, baked goods, juice, soda) to prevent this.

 

This health tip brought to you by Dr. Kristina Roberts, a board certified naturopathic doctor practicing integrative and individualized primary care medicine at Lokahi Health Center in Kona. For more information, call 808-329-2114 or email [email protected].

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