Health-e-Weight for Women

Staying Sharp By Staying Slim

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Reviewed October 2009

You are well aware of the numerous physical benefits reaped by aiming for and maintaining a healthy weight, but now add mental prowess to the list. The more you weigh, the greater the likelihood you will see deterioration in your mental abilities. As weight gain mounts and persists, it can become even more ominous - namely a greater risk for later life dementia or Alzheimer's.

In one study, 2,200 individuals who had normal mental functioning at the onset were given memory and cognitive tests. They were then tested again five years later. Those with a higher body mass index (BMI) saw a greater decline. In addition, they also scored worse on the tests right from the beginning. Other research finds a wider waist is especially problematic. Of 1,800 people in the Framingham Heart Offspring Study, those with greater waists performed poorly on cognitive tests. The reasoning for each of the negative study results is thought to be due to fat cells exerting a damaging effect on brain cells.

To best protect your brain, follow this nutrition and activity advice as well:

• Opt for omega-3 containing fats, like those found in salmon, sardines, walnuts and flaxseed.
• Limit saturated and trans fats - namely red meat, poultry skin, ful-fat dairy foods, fried foods and desserts and snacks made with partially hydrogenated oils.
• Eat an abundance of fruits and vegetables, especially blueberries and leafy greens such as spinach, Romaine lettuce, arugula, broccoli, kale and cauliflower.
• Consume vitamin E from foods such as above leafy greens, vegetable oils, nuts, seeds and whole grains.
• Take a multivitamin supplement daily.
• Engage in physicial activity most days of the week; aim for at least 30 minutes daily.
• Stay involved with hobbies and social activities.

To get you started, try this recipe: Crumbly Summer Salmon Pocket

Ingredients:

• 1 6-oz. can of wild salmon, drained, or 6 oz. fresh salmon
• 1 Tablespoon grapeseed oil, extra virgin olive oil or light mayonnaise
• 1 Tablespoon fresh lemon juice
• pinch of lemon zest
• 1/4 cup cucumber, finely chopped
• 1/4 cup carrot, finely shredded
• 1 Tablespoon fresh mint, finely chopped
• 1 whole-wheat pita pocket (cut in half)

Directions:

1. In a mixing bowl, add salmon, oil (or mayonnaise), lemon juice and lemon zest; stir until evenly mixed.
2. Fold in chopped cucumber, shredded carrots and mint.
3. Stuff each half of pita pocket with field greens and 1/2 of the crumbly salmon mixture.
4. Serve with side salad or fresh fruit and enjoy!

Yield: 2 servings
Nutrition facts: Calories 250; Total fat 12g; Sat fat 1.5g; Sodium 470mg; Total carb 15g; Fiber 2g; Protein 22g. 

Copyright 2002 Brigham and Women's Hospital