"Aging is associated with changes in dynamic biological, physiological, environmental, psychological, behavioral, and social processes. Some age-related changes are benign, such as graying hair. Others result in declines in function of the senses and activities of daily life and increased susceptibility to and frequency of disease, frailty, or disability," according to the National Institute of Aging.

And yes, it's not only our physical appearance that changes over time. Our brain ages, too, and we want to keep it healthy in order to avoid neurological disorders like dementia.

Photo: YouTube/UC Davis Health

Well, regardless of age, there are ways to maintain and even boost our brainpower. There are so-called brain foods that can even help you concentrate more!

Here's a list of these brain foods according to WebMD:

• Caffeine Can Energize You and Make You More Alert. This substance is found in coffee, tea, chocolate, and energy drinks. Caffeine stimulates your brain and nervous system to be more active, although the effect is short-term. Also, you must avoid over-consumption of caffeine because it can make you feel uneasy and jittery.
• Sugar Can Boost Your Mental Keenness. The type of sugar that we are talking about here is glucose, which comes from carbohydrates and sugars. If you need a quick boost to your mental ability, a glass of sweetened fruit juice can help. But, just like in the case of caffeine, don't consume too much added sugar since it can heighten a person's risk of heart disease and other illnesses.
Photo: YouTube/UC Davis Health
• Breakfast is Brain Fuel. If you want to enhance your memory and concentration, eat a healthy breakfast which may consist of fruits, whole grains, and dairy. According to the University of Pittsburgh Medical Center, "Breakfast is the most important meal of the day, and a well-balanced diet should include morning meals." And the reasons for this are: it stimulates the brain, kickstarts the body's metabolism, balances blood sugar levels, elevates energy level, promotes heart health, and motivates a person to pursue a healthier diet.
• Fish Makes the Brain Healthy. Fish are a rich source of omega-3 fatty acids that enhance memory, learning, cognitive well-being, and blood flow in the brain based on a study that was published on PubMed. Moreover, omega-3 fats have been proven to help prevent heart disease, stroke, cancer, and other medical conditions. It's highly recommended to eat two servings of fish weekly.
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• Nuts and Chocolate Protect the Brain from Cognitive Decline. These brain foods are excellent sources of the antioxidant vitamin E. According to PubMed, "Vitamin E is an important antioxidant that primarily protects cells from damage associated with oxidative stress caused by free radicals. The brain is highly susceptible to oxidative stress, which increases during ageing and is considered a major contributor to neurodegeneration. High plasma vitamin E levels were repeatedly associated with better cognitive performance. Due to its antioxidant properties, the ability of vitamin E to prevent or delay cognitive decline has been tested in clinical trials in both ageing population and Alzheimer’s disease (AD) patients." Moreover, nuts can enhance mood and lower the risk of depression. Meanwhile, dark chocolate also contains caffeine that naturally stimulates the brain and central nervous system.
• Add Avocados and Whole Grains to Your Diet. Healthy blood circulation is crucial to the brain, heart, and the rest of the body. Avocados and whole grains help in lowering bad cholesterol and the risk of heart disease. By reducing plaque build-up, we create increased blood flow in the body that powers up our brain cells.
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• Blueberries Prevent Brain Damage. According to the Scientific American, "Emerging research suggests that compounds in blueberries known as flavonoids may improve memory, learning and general cognitive function, including reasoning skills, decision making, verbal comprehension and numerical ability. In addition, studies comparing dietary habits with cognitive function in adults hint that consuming flavonoids may help slow the decline in mental facility that is often seen with aging and might even provide protection against disorders such as Alzheimer’s and Parkinson’s." Before, it was believed that flavonoids act like antioxidants that prevent cell damage caused by free radicals. However, recent research has discovered that these chemicals can boost cognition power by interacting with proteins that are fundamental to brain function and cell structure.
• Healthy Diet Matters. For a healthier brain and body, we must take in the right amount of essential nutrients every day. Also, we should avoid eating too much, since it can make us feel heavy and tired. On the other hand, too little sustenance will make us suffer from hunger pangs.



• Vitamins, Minerals, and Supplements. It's always best to consult your doctor for any vitamin, mineral, and herbal supplementation. Those who take them are people who lack certain nutrients. Ginseng, ginkgo, and other herbal supplements are popular, but it's always wise to check with your doctor to see if any of these will help your brain and overall well-being.

In addition to these brain foods, you will reap precious health benefits from getting enough sleep, keeping yourself hydrated, and engaging in regular exercise and meditation to clear and relax your mind.

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