We all get older. And although we can be grateful for that, you sometimes notice it too: names come to mind less quickly, you walk into a room and wonder what you came there for again. It is part of it, we then say. But you may also wonder: can I keep supporting my brain as I get older?
In this article you will read what changes in your brain as you age, what omega-3 fatty acids such as DHA do for brain function, and how you can keep your brain healthy in a natural way.
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 a bit slower, your concentration lets you down more often and multitasking becomes more difficult. Brain cells also respond less quickly to stimuli, and some connections between brain areas become weaker.
Yet your brain remains flexible and resilient even at a later age, especially if you keep feeding and challenging 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 oily fish such as salmon, mackerel and herring. Your body can also make them itself from ALA (alpha-linolenic acid), which is found in plant sources such as flaxseed, chia seed and walnuts. However, this conversion does not work very well. Your body produces only a little DHA and EPA from ALA. That is why many people choose oily 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 a lot of oxygen and nutrients to work well. But what does this have to do with omega-3? EPA and DHA contribute to the normal function of the heart.* A healthy heart pumps blood better through your body, including to your brain.
At higher doses (3 grams per day), EPA and DHA contribute to the maintenance of normal blood pressure.* 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. Not surprising, because this eating pattern with lots of fish, olive oil, nuts, vegetables and fruit naturally contains a lot of omega-3 fatty acids. But there is more behind this diet than just omega-3. It is precisely the mix of healthy fats, antioxidants, fiber and proteins that makes the Mediterranean diet so special.
How much omega-3 do you need?
The Dutch Health Council advises eating oily fish once a week. This amounts to about 200-450 mg of EPA and DHA per day. However, many people do not get this amount from their normal diet. Do you eat little or no fish? Then an omega-3 supplement can be a practical solution to still get enough of these important fatty acids.
Extra tips for a healthy brain
Besides omega-3 fatty acids, there is much more you can do for your brain. These tips are easy to apply in your daily life:
- Move every day: get at least 30 minutes of exercise per day. This improves your blood circulation and your brain notices that too.
- Keep your brain active: doing puzzles, learning a new language or picking 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 fixed moments for it.
- Eat colorfully: vegetables, fruit, whole grain products, healthy fats and proteins. The more varied you eat, 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.
Finally
As you can see, there is a lot you can do yourself for your brain. 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 food 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.
*Approved health claims from the EFSA. The beneficial effect for heart function and brain function is obtained with a daily intake of 250 mg of EPA and DHA. For blood pressure, a daily intake of 3 grams of EPA and DHA is needed. The combined daily intake of EPA and DHA should not exceed 5 g.
