We all get older. And while we should be grateful for that, sometimes you notice it too: names don't come to mind as quickly, you walk into a room and wonder what you came there to do. It's part of life, we say. But you might also wonder: can I continue to support my brain as I get older?
In this article, you will read about what changes in your brain as you age, what omega-3 fatty acids like DHA do for brain function, and how you can keep your brain healthy naturally.
What changes in your brain as you get older?
From the age of thirty, your brain capacity slowly declines. That sounds worrying, but it usually happens very gradually. Your memory becomes somewhat slower, your concentration fails you more often, and multitasking becomes more difficult. Brain cells also respond less quickly to stimuli, and some connections between brain regions become weaker.
Nevertheless, your brain remains flexible and resilient even in later life, especially if you continue to nourish and challenge it well.
DHA and EPA: the most important omega-3 fatty acids
The two most important omega-3 fatty acids are DHA and EPA (eicosapentaenoic acid). You find both fatty acids in fatty fish such as salmon, mackerel, and herring. Your body can also produce them itself from ALA (alpha-linolenic acid), which is found in plant-based sources such as flaxseed, chia seeds, and walnuts. However, this conversion does not work very well. Your body produces very little DHA and EPA from ALA. That is why many people choose fatty fish or an omega-3 supplement.
What do we know about omega-3 and blood vessels?
A good blood supply to your brain is important. After all, your brain needs plenty of oxygen and nutrients to function properly. But what does this have to do with omega-3? EPA and DHA contribute to the normal functioning of the heart.* A healthy heart pumps blood better through your body, including to your brain.
At higher dosages (3 grams per day), EPA and DHA contribute to the maintenance of normal blood pressure.* This is also not unimportant at a somewhat older age.
Is a Mediterranean diet good for your brain?
The Mediterranean diet is called the 'brain-friendly menu' by many nutrition experts. This is not surprising, as this eating pattern, rich in fish, olive oil, nuts, vegetables, and fruit, naturally contains many omega-3 fatty acids. But there is more to this diet than just omega-3. It is precisely the mix of healthy fats, antioxidants, fiber, and protein that makes the Mediterranean diet so special.
How much omega-3 do you need?
The Health Council advises eating fatty fish once a week. This amounts to approximately 200-450 mg of EPA and DHA per day. However, many people do not obtain this amount from their normal diet. Do you eat little or no fish? Then an omega-3 supplement can be a practical solution to ensure you still get enough of these important fatty acids.
Extra tips for a healthy brain
In addition to omega-3 fatty acids, there is much more you can do for your brain. These tips are easy to incorporate into your daily life:
- Move every day : ensure at least 30 minutes of physical activity per day. This improves your blood circulation, and your brain notices it too.
- Keep your brain active : doing puzzles, learning a new language, or taking up a hobby keeps you sharp. Your brain gets stronger from new challenges!
- Make time for each other : meeting up with friends or family is not only enjoyable, but also keeps your brain active. Try to set aside regular times for it.
- Eat colorfully : vegetables, fruit, whole grains, healthy fats, and proteins. The more varied your diet, the more nutrients you get.
- Drink alcohol in moderation : drinking less alcohol is better for your brain. Quitting smoking also helps keep your brain healthy.
In conclusion
As you can see, you can do a lot for your brain yourself. Omega-3 fatty acids , and especially DHA, can be part of this. DHA contributes to the maintenance of normal brain function.*
By getting enough DHA, through diet or supplements, you support your brain in a natural way. In this way, Omega-3 fits into a broader package of measures for a healthy life.
EFSA-approved health claims. The beneficial effect on heart and brain function is obtained with a daily intake of 250 mg EPA and DHA. For blood pressure, a daily intake of 3 grams of EPA and DHA is required. The combined daily intake of EPA and DHA should not exceed 5 g.
