Top Brain Boosting Foods for Seniors to Prevent Alzheimer’s and Stay Sharp
Silver Wisdom
[{'start': '4.160', 'end': '8.480', 'text': "Welcome back to the channel where we're"}, {'start': '6.319', 'end': '11.280', 'text': 'all about living our best lives, staying'}, {'start': '8.480', 'end': '12.719', 'text': 'sharp, and feeling fantastic, no matter'}, {'start': '11.280', 'end': '14.639', 'text': "how many years we've got under our"}, {'start': '12.719', 'end': '16.560', 'text': "belts. Today, we're diving into"}, {'start': '14.639', 'end': '18.880', 'text': 'something that hits close to home for so'}, {'start': '16.560', 'end': '20.560', 'text': 'many of us. How to protect our brains'}, {'start': '18.880', 'end': '22.880', 'text': "from Alzheimer's disease as we get"}, {'start': '20.560', 'end': '25.840', 'text': "older. If you've ever blanked on"}, {'start': '22.880', 'end': '27.599', 'text': "someone's name, misplaced your keys, or"}, {'start': '25.840', 'end': '30.560', 'text': "felt like your memory isn't as quick as"}, {'start': '27.599', 'end': '32.719', 'text': "it used to be, you're not alone. Those"}, {'start': '30.560', 'end': '35.120', 'text': 'moments can feel scary, right? But'}, {'start': '32.719', 'end': '36.960', 'text': "here's the awesome news. What you eat"}, {'start': '35.120', 'end': '39.040', 'text': 'can make a huge difference in keeping'}, {'start': '36.960', 'end': '42.000', 'text': 'your brain healthy and reducing your'}, {'start': '39.040', 'end': '44.559', 'text': "risk of Alzheimer's. Yep, your kitchen"}, {'start': '42.000', 'end': '46.719', 'text': 'could be your secret weapon. Stick with'}, {'start': '44.559', 'end': '48.640', 'text': "me because I'm going to walk you through"}, {'start': '46.719', 'end': '51.520', 'text': 'the best foods to eat to keep your mind'}, {'start': '48.640', 'end': '53.680', 'text': 'sharp, the science behind why they work,'}, {'start': '51.520', 'end': '56.000', 'text': 'and super easy ways to make these foods'}, {'start': '53.680', 'end': '58.480', 'text': "part of your life. This isn't just about"}, {'start': '56.000', 'end': '60.640', 'text': "dodging Alzheimer's. It's about staying"}, {'start': '58.480', 'end': '62.320', 'text': 'vibrant, independent, and ready to make'}, {'start': '60.640', 'end': '64.720', 'text': 'more unforgettable memories with your'}, {'start': '62.320', 'end': '66.560', 'text': 'family and friends. By the end of this'}, {'start': '64.720', 'end': '68.799', 'text': "video, you'll have a clear, practical"}, {'start': '66.560', 'end': '71.600', 'text': 'plan to nourish your brain and feel'}, {'start': '68.799', 'end': '73.760', 'text': 'empowered. So, grab a cup of tea or'}, {'start': '71.600', 'end': '76.640', 'text': 'maybe some green tea. Hint hint. Get'}, {'start': '73.760', 'end': '78.960', 'text': "comfy and let's get started. Oh, and"}, {'start': '76.640', 'end': '81.119', 'text': "don't forget to hit that like button,"}, {'start': '78.960', 'end': '83.280', 'text': 'subscribe, and share this video with'}, {'start': '81.119', 'end': '86.000', 'text': "someone you love. Let's spread the word"}, {'start': '83.280', 'end': '87.600', 'text': "and help everyone stay sharp. Let's kick"}, {'start': '86.000', 'end': '89.200', 'text': 'things off with the big picture.'}, {'start': '87.600', 'end': '90.799', 'text': "Alzheimer's disease is one of those"}, {'start': '89.200', 'end': '93.360', 'text': 'things that can feel like a dark cloud'}, {'start': '90.799', 'end': '95.680', 'text': "as we age. It's a type of dementia that"}, {'start': '93.360', 'end': '97.920', 'text': 'messes with your memory, thinking, and'}, {'start': '95.680', 'end': '100.479', 'text': 'behavior, and it can make even simple'}, {'start': '97.920', 'end': '103.360', 'text': 'daily tasks feel overwhelming. According'}, {'start': '100.479', 'end': '105.280', 'text': "to the Alzheimer's Association, over 6"}, {'start': '103.360', 'end': '107.360', 'text': 'million Americans are living with'}, {'start': '105.280', 'end': '110.240', 'text': "Alzheimer's right now. And that number"}, {'start': '107.360', 'end': '112.159', 'text': "could double by 2050. That's a lot of"}, {'start': '110.240', 'end': '114.479', 'text': "people. And it's not just the person"}, {'start': '112.159', 'end': '117.640', 'text': 'with the disease who feels the impact.'}, {'start': '114.479', 'end': '119.759', 'text': "It's their families, friends, and entire"}, {'start': '117.640', 'end': '122.399', 'text': "communities. Maybe you've seen it up"}, {'start': '119.759', 'end': '124.560', 'text': 'close, a parent or grandparent who'}, {'start': '122.399', 'end': '126.479', 'text': 'starts forgetting things. Or maybe'}, {'start': '124.560', 'end': '128.560', 'text': "you've noticed small memory slips in"}, {'start': '126.479', 'end': '131.680', 'text': 'yourself and thought, "Is this just'}, {'start': '128.560', 'end': '133.760', 'text': 'aging or is it something more?" Here\'s'}, {'start': '131.680', 'end': '135.680', 'text': 'the deal. Some memory changes are'}, {'start': '133.760', 'end': '137.840', 'text': 'totally normal as we age. But'}, {'start': '135.680', 'end': '140.640', 'text': "Alzheimer's is a different story. The"}, {'start': '137.840', 'end': '142.400', 'text': "great news, you're not powerless. While"}, {'start': '140.640', 'end': '144.400', 'text': "there's no surefire way to prevent"}, {'start': '142.400', 'end': '146.640', 'text': "Alzheimer's, research shows that"}, {'start': '144.400', 'end': '148.800', 'text': 'lifestyle choices like what you put on'}, {'start': '146.640', 'end': '151.360', 'text': 'your plate can dramatically lower your'}, {'start': '148.800', 'end': '153.440', 'text': 'risk. Scientists have found that certain'}, {'start': '151.360', 'end': '155.360', 'text': 'foods can protect your brain cells,'}, {'start': '153.440', 'end': '158.239', 'text': 'reduce inflammation, and keep your'}, {'start': '155.360', 'end': '161.120', 'text': 'memory sharp. And the best part, these'}, {'start': '158.239', 'end': '162.720', 'text': "foods are tasty, easy to find, and don't"}, {'start': '161.120', 'end': '165.200', 'text': 'require you to turn your life upside'}, {'start': '162.720', 'end': '167.280', 'text': 'down. Why does food make such a big'}, {'start': '165.200', 'end': '169.519', 'text': 'difference? Think of your brain as the'}, {'start': '167.280', 'end': '172.319', 'text': "command center of your body. It's"}, {'start': '169.519', 'end': '174.640', 'text': 'working hard 24/7, and it needs the'}, {'start': '172.319', 'end': '177.360', 'text': "right fuel to keep going. It's like a"}, {'start': '174.640', 'end': '180.319', 'text': 'high performance car. Give it cheap gas,'}, {'start': '177.360', 'end': '183.120', 'text': "and it'll sputter. Give it premium fuel"}, {'start': '180.319', 'end': '184.959', 'text': "and it'll run like a dream. The foods"}, {'start': '183.120', 'end': '187.040', 'text': "we're going to talk about today are that"}, {'start': '184.959', 'end': '188.879', 'text': "premium fuel. They're packed with"}, {'start': '187.040', 'end': '191.599', 'text': 'nutrients that shield your brain from'}, {'start': '188.879', 'end': '194.159', 'text': 'damage, improve blood flow, and keep'}, {'start': '191.599', 'end': '196.000', 'text': 'your neurons firing on all cylinders.'}, {'start': '194.159', 'end': '198.239', 'text': "Plus, eating this way isn't just good"}, {'start': '196.000', 'end': '200.400', 'text': "for your brain. It's awesome for your"}, {'start': '198.239', 'end': '202.720', 'text': 'heart, your energy levels, and your'}, {'start': '200.400', 'end': '205.280', 'text': "overall mood. Who doesn't want to feel"}, {'start': '202.720', 'end': '207.280', 'text': 'more alive and vibrant? Before we get to'}, {'start': '205.280', 'end': '208.360', 'text': "the foods, let's quickly touch on what's"}, {'start': '207.280', 'end': '210.400', 'text': 'happening in your brain with'}, {'start': '208.360', 'end': '213.120', 'text': "Alzheimer's. Don't worry, I'll keep it"}, {'start': '210.400', 'end': '215.200', 'text': 'simple. No science overload here.'}, {'start': '213.120', 'end': '217.519', 'text': "Alzheimer's happens when brain cells"}, {'start': '215.200', 'end': '220.799', 'text': 'start to die off and two culprits are'}, {'start': '217.519', 'end': '223.040', 'text': 'usually at play. Plaques and tangles.'}, {'start': '220.799', 'end': '225.360', 'text': 'Plaques are sticky clumps of a protein'}, {'start': '223.040', 'end': '227.920', 'text': 'called beta amalloid that build up'}, {'start': '225.360', 'end': '230.400', 'text': 'between brain cells, kind of like gunk'}, {'start': '227.920', 'end': '232.560', 'text': 'clogging up the works. Tangles are'}, {'start': '230.400', 'end': '235.040', 'text': 'twisted fibers of another protein called'}, {'start': '232.560', 'end': '237.439', 'text': 'tow that mess things up inside the'}, {'start': '235.040', 'end': '239.760', 'text': 'cells. Together, these troublemakers'}, {'start': '237.439', 'end': '242.319', 'text': 'block communication between brain cells,'}, {'start': '239.760', 'end': '244.560', 'text': 'leading to memory loss, confusion, and'}, {'start': '242.319', 'end': '247.360', 'text': "other symptoms. Here's where diet comes"}, {'start': '244.560', 'end': '249.200', 'text': 'in like a superhero. Scientists have'}, {'start': '247.360', 'end': '251.200', 'text': 'discovered that certain nutrients can'}, {'start': '249.200', 'end': '254.080', 'text': 'help stop these plaques and tangles from'}, {'start': '251.200', 'end': '256.560', 'text': 'forming, or at least slow them down. For'}, {'start': '254.080', 'end': '258.239', 'text': 'example, antioxidants like vitamin C and'}, {'start': '256.560', 'end': '260.560', 'text': 'E can protect your brain cells from'}, {'start': '258.239', 'end': '262.479', 'text': 'damage caused by free radicals, which'}, {'start': '260.560', 'end': '266.479', 'text': 'are like tiny wrecking balls in your'}, {'start': '262.479', 'end': '269.360', 'text': 'body. Omega-3 fatty acids found in fish'}, {'start': '266.479', 'end': '272.199', 'text': 'can reduce inflammation, a major driver'}, {'start': '269.360', 'end': '274.960', 'text': "of Alzheimer's. And compounds called"}, {'start': '272.199', 'end': '276.800', 'text': 'flavonoids found in things like berries'}, {'start': '274.960', 'end': '279.360', 'text': 'can actually improve memory and slow'}, {'start': '276.800', 'end': '281.520', 'text': 'cognitive decline. One of the most'}, {'start': '279.360', 'end': '283.759', 'text': 'exciting pieces of research is about the'}, {'start': '281.520', 'end': '286.479', 'text': 'MIND diet, which is like a cheat code'}, {'start': '283.759', 'end': '288.400', 'text': 'for brain health. The MIND diet is a'}, {'start': '286.479', 'end': '290.560', 'text': 'mashup of the Mediterranean diet and the'}, {'start': '288.400', 'end': '293.600', 'text': 'DASH diet, which is great for your'}, {'start': '290.560', 'end': '295.680', 'text': 'heart. A 2015 study published in'}, {'start': '293.600', 'end': '297.280', 'text': "Alzheimer's and dementia found that"}, {'start': '295.680', 'end': '300.400', 'text': 'people who followed the MIND diet'}, {'start': '297.280', 'end': '303.199', 'text': 'closely had a 53% lower risk of'}, {'start': '300.400', 'end': '306.000', 'text': "developing Alzheimer's. Even those who"}, {'start': '303.199', 'end': '309.440', 'text': 'followed it just moderately saw a 35%'}, {'start': '306.000', 'end': '312.000', 'text': "lower risk. That's huge. The mind diet"}, {'start': '309.440', 'end': '315.440', 'text': 'focuses on foods like leafy greens,'}, {'start': '312.000', 'end': '317.759', 'text': 'berries, nuts, fish, and olive oil. All'}, {'start': '315.440', 'end': '319.759', 'text': "stuff we're going to dive into today."}, {'start': '317.759', 'end': '322.080', 'text': 'Why does this matter to you? Because it'}, {'start': '319.759', 'end': '324.080', 'text': 'means you have some serious control. You'}, {'start': '322.080', 'end': '326.560', 'text': "don't need a magic pill or a fancy"}, {'start': '324.080', 'end': '329.199', 'text': "doctor's visit. By making smart,"}, {'start': '326.560', 'end': '330.800', 'text': 'intentional choices about what you eat,'}, {'start': '329.199', 'end': '333.840', 'text': 'you can give your brain a fighting'}, {'start': '330.800', 'end': '336.240', 'text': "chance. And let's be honest, eating well"}, {'start': '333.840', 'end': '338.639', 'text': "feels good. It's not about giving up the"}, {'start': '336.240', 'end': '340.720', 'text': "foods you love. It's about adding in"}, {'start': '338.639', 'end': '343.600', 'text': 'stuff that makes you feel energized,'}, {'start': '340.720', 'end': '345.600', 'text': 'focused, and ready to take on the day.'}, {'start': '343.600', 'end': '347.600', 'text': "Now, let's get to the fun part. The"}, {'start': '345.600', 'end': '350.120', 'text': "foods that can help keep Alzheimer's at"}, {'start': '347.600', 'end': '352.240', 'text': 'bay and your brain firing on all'}, {'start': '350.120', 'end': '354.960', 'text': "cylinders. I'm going to walk you through"}, {'start': '352.240', 'end': '357.440', 'text': 'each food type one by one, explain why'}, {'start': '354.960', 'end': '359.360', 'text': "it's a brain boosting superstar, and"}, {'start': '357.440', 'end': '362.240', 'text': 'share easy ways to work it into your'}, {'start': '359.360', 'end': '364.880', 'text': "life. Let's do this. Leafy greens, your"}, {'start': '362.240', 'end': '367.199', 'text': "brain's best friend. First up, we've got"}, {'start': '364.880', 'end': '368.639', 'text': "leafy greens. And if there's one food"}, {'start': '367.199', 'end': '371.039', 'text': 'group you should be piling on your'}, {'start': '368.639', 'end': '374.400', 'text': "plate, it's this one. We're talking"}, {'start': '371.039', 'end': '376.319', 'text': 'spinach, kale, Swiss chard, collarded'}, {'start': '374.400', 'end': '378.479', 'text': 'greens, and even good old romaine'}, {'start': '376.319', 'end': '381.360', 'text': 'lettuce. These greens are loaded with'}, {'start': '378.479', 'end': '383.600', 'text': 'nutrients like vitamin K, folate, and'}, {'start': '381.360', 'end': '387.120', 'text': 'beta carotene, all of which are linked'}, {'start': '383.600', 'end': '389.120', 'text': 'to better brain health. A 2018 study in'}, {'start': '387.120', 'end': '391.280', 'text': 'neurology found that older adults who'}, {'start': '389.120', 'end': '393.280', 'text': 'ate at least one serving of leafy greens'}, {'start': '391.280', 'end': '396.479', 'text': 'a day had brains that functioned like'}, {'start': '393.280', 'end': '398.160', 'text': 'they were 11 years younger. 11 years.'}, {'start': '396.479', 'end': '400.960', 'text': "That's like getting a mental time"}, {'start': '398.160', 'end': '402.960', 'text': 'machine. Why are greens so awesome?'}, {'start': '400.960', 'end': '405.520', 'text': "They're packed with antioxidants that"}, {'start': '402.960', 'end': '407.360', 'text': 'fight something called oxidative stress,'}, {'start': '405.520', 'end': '409.600', 'text': 'which is like rust damaging your brain'}, {'start': '407.360', 'end': '411.840', 'text': 'cells over time. They also help cool'}, {'start': '409.600', 'end': '414.639', 'text': 'down inflammation, a big player in'}, {'start': '411.840', 'end': '417.600', 'text': "Alzheimer's. Plus, folate helps lower"}, {'start': '414.639', 'end': '419.360', 'text': 'levels of homocyine, an amino acid that'}, {'start': '417.600', 'end': '421.440', 'text': 'can harm your brain if it builds up too'}, {'start': '419.360', 'end': '423.840', 'text': 'much. So, how do you get more leafy'}, {'start': '421.440', 'end': '426.720', 'text': "greens into your life? You don't have to"}, {'start': '423.840', 'end': '428.639', 'text': 'force down a boring salad every day. Try'}, {'start': '426.720', 'end': '430.639', 'text': 'blending spinach into a smoothie with'}, {'start': '428.639', 'end': '433.440', 'text': "some fruit to hide the taste. It's like"}, {'start': '430.639', 'end': '435.120', 'text': 'a sneaky health boost. Saute kale with a'}, {'start': '433.440', 'end': '436.479', 'text': 'little garlic and olive oil for a'}, {'start': '435.120', 'end': '439.039', 'text': 'delicious side dish that feels'}, {'start': '436.479', 'end': '441.520', 'text': 'indulgent. Or toss a handful of greens'}, {'start': '439.039', 'end': '443.520', 'text': 'into soups or stews. They shrink down'}, {'start': '441.520', 'end': '446.880', 'text': 'and add flavor without taking over the'}, {'start': '443.520', 'end': '449.440', 'text': 'dish. Aim for at least one cup a day and'}, {'start': '446.880', 'end': '452.160', 'text': 'your brain will thank you. Berries.'}, {'start': '449.440', 'end': '453.840', 'text': 'Sweet treats for your brain. Next up,'}, {'start': '452.160', 'end': '455.479', 'text': "let's talk about berries because who"}, {'start': '453.840', 'end': '457.840', 'text': "doesn't love a handful of juicy"}, {'start': '455.479', 'end': '459.440', 'text': 'goodness? Strawberries, blueberries,'}, {'start': '457.840', 'end': '461.520', 'text': "blackberries, raspberries. They're"}, {'start': '459.440', 'end': '463.840', 'text': "nature's candy and they're incredible"}, {'start': '461.520', 'end': '466.479', 'text': 'for your brain. Berries are bursting'}, {'start': '463.840', 'end': '468.800', 'text': 'with flavonoids. Plant compounds that'}, {'start': '466.479', 'end': '470.800', 'text': 'give them their vibrant colors. These'}, {'start': '468.800', 'end': '474.160', 'text': 'flavonoids have been shown to boost'}, {'start': '470.800', 'end': '477.680', 'text': 'memory and slow down cognitive decline.'}, {'start': '474.160', 'end': '479.280', 'text': 'A 2012 study in Annals of Neurology'}, {'start': '477.680', 'end': '481.360', 'text': 'found that women who ate berries at'}, {'start': '479.280', 'end': '484.000', 'text': 'least twice a week had a slower rate of'}, {'start': '481.360', 'end': '486.080', 'text': 'memory decline as they age. Blueberries,'}, {'start': '484.000', 'end': '488.400', 'text': 'in particular, are often called brain'}, {'start': '486.080', 'end': '490.800', 'text': "berries because they're so powerful."}, {'start': '488.400', 'end': '492.319', 'text': "They're packed with antioxidants that"}, {'start': '490.800', 'end': '494.000', 'text': 'shield your brain from damage and'}, {'start': '492.319', 'end': '496.800', 'text': 'improve communication between brain'}, {'start': '494.000', 'end': '498.479', 'text': "cells. Plus, they're low in sugar, so"}, {'start': '496.800', 'end': '501.039', 'text': "they won't mess with your blood sugar"}, {'start': '498.479', 'end': '503.120', 'text': 'levels, which is key since diabetes can'}, {'start': '501.039', 'end': '505.080', 'text': "increase your risk of Alzheimer's."}, {'start': '503.120', 'end': '507.520', 'text': 'Getting more berries into your diet is a'}, {'start': '505.080', 'end': '510.160', 'text': "no-brainer. Fresh or frozen, they're"}, {'start': '507.520', 'end': '512.279', 'text': 'super versatile. Sprinkle them on your'}, {'start': '510.160', 'end': '514.800', 'text': 'morning oatmeal or yogurt for a burst of'}, {'start': '512.279', 'end': '517.039', 'text': 'flavor. Blend them into a smoothie for a'}, {'start': '514.800', 'end': '518.959', 'text': 'quick breakfast on the go, or just keep'}, {'start': '517.039', 'end': '521.440', 'text': 'a bowl in the fridge for an easy snack'}, {'start': '518.959', 'end': '523.760', 'text': "when you're craving something sweet. Aim"}, {'start': '521.440', 'end': '525.600', 'text': 'for a half cup a few times a week. If'}, {'start': '523.760', 'end': '527.760', 'text': 'fresh berries are out of your budget,'}, {'start': '525.600', 'end': '531.120', 'text': 'frozen ones are just as nutritious and'}, {'start': '527.760', 'end': '534.240', 'text': 'often cheaper. So, stock up. Fatty fish,'}, {'start': '531.120', 'end': '536.480', 'text': "omega-3s, to the rescue. Now, let's move"}, {'start': '534.240', 'end': '539.279', 'text': 'on to fatty fish. And if you love'}, {'start': '536.480', 'end': '541.839', 'text': "salmon, tuna, or sardines, you're in for"}, {'start': '539.279', 'end': '544.399', 'text': 'a treat. Fatty fish are one of the best'}, {'start': '541.839', 'end': '547.680', 'text': 'sources of omega-3 fatty acids, which'}, {'start': '544.399', 'end': '549.839', 'text': 'are like magic for your brain. Omega-3s'}, {'start': '547.680', 'end': '551.839', 'text': 'reduce inflammation, improve blood flow'}, {'start': '549.839', 'end': '555.200', 'text': 'to the brain, and help build healthy'}, {'start': '551.839', 'end': '557.519', 'text': 'cell membranes. A 2017 study in Journal'}, {'start': '555.200', 'end': '559.680', 'text': "of Alzheimer's disease found that people"}, {'start': '557.519', 'end': '561.920', 'text': 'who ate fish regularly had more gray'}, {'start': '559.680', 'end': '565.440', 'text': 'matter in their brains, the part that'}, {'start': '561.920', 'end': '568.240', 'text': 'handles memory and thinking. Omega-3s'}, {'start': '565.440', 'end': '570.000', 'text': 'also help lower levels of beta amalloid,'}, {'start': '568.240', 'end': '572.640', 'text': 'those pesky plaques we talked about'}, {'start': '570.000', 'end': '574.640', 'text': "earlier. And here's a bonus. Fish is"}, {'start': '572.640', 'end': '576.640', 'text': 'great for your heart, and a healthy'}, {'start': '574.640', 'end': '578.880', 'text': 'heart means better blood flow to your'}, {'start': '576.640', 'end': '581.120', 'text': 'brain. Poor circulation from heart'}, {'start': '578.880', 'end': '583.040', 'text': 'issues can starve your brain of oxygen.'}, {'start': '581.120', 'end': '586.880', 'text': 'So, keeping your ticker in check is a'}, {'start': '583.040', 'end': '589.279', 'text': 'big deal. So, how do you eat more fish?'}, {'start': '586.880', 'end': '591.440', 'text': 'Aim for two servings of fatty fish a'}, {'start': '589.279', 'end': '593.120', 'text': 'week. Grill some salmon with a squeeze'}, {'start': '591.440', 'end': '595.920', 'text': 'of lemon and some herbs for a dinner'}, {'start': '593.120', 'end': '598.320', 'text': 'that feels fancy but is super easy. Mix'}, {'start': '595.920', 'end': '600.160', 'text': 'up a tuna salad for a quick lunch. Or'}, {'start': '598.320', 'end': '603.120', 'text': 'try canned sardines on whole grain'}, {'start': '600.160', 'end': '605.200', 'text': 'crackers for a nutritious snack. If fish'}, {'start': '603.120', 'end': '606.640', 'text': "isn't your thing, talk to your doctor"}, {'start': '605.200', 'end': '608.640', 'text': 'about a high quality fish oil'}, {'start': '606.640', 'end': '611.880', 'text': 'supplement. But whole foods are always'}, {'start': '608.640', 'end': '614.480', 'text': 'the gold standard. Nuts. A crunchy brain'}, {'start': '611.880', 'end': '616.240', 'text': "boost. Let's talk about nuts next"}, {'start': '614.480', 'end': '618.880', 'text': "because they're like tiny powerhouses"}, {'start': '616.240', 'end': '621.680', 'text': 'for your brain. Walnuts, almonds,'}, {'start': '618.880', 'end': '623.920', 'text': 'peacons, and hazelnuts are all awesome.'}, {'start': '621.680', 'end': '627.360', 'text': 'But walnuts are the real MVPs because'}, {'start': '623.920', 'end': '630.079', 'text': "they're high in DHA, a type of omega-3."}, {'start': '627.360', 'end': '631.839', 'text': "A 2015 study in Journal of Alzheimer's"}, {'start': '630.079', 'end': '633.680', 'text': 'disease found that eating walnuts'}, {'start': '631.839', 'end': '636.399', 'text': 'improve memory and cognitive performance'}, {'start': '633.680', 'end': '639.040', 'text': 'in older adults. Nuts are also packed'}, {'start': '636.399', 'end': '641.600', 'text': 'with vitamin E, an antioxidant that'}, {'start': '639.040', 'end': '643.440', 'text': 'protects brain cells from damage. Plus,'}, {'start': '641.600', 'end': '645.680', 'text': "they've got healthy fats that keep your"}, {'start': '643.440', 'end': '647.920', 'text': 'blood vessels clear, ensuring your brain'}, {'start': '645.680', 'end': '650.399', 'text': "gets plenty of oxygen. And let's not"}, {'start': '647.920', 'end': '652.000', 'text': "forget, they're super satisfying, so"}, {'start': '650.399', 'end': '654.000', 'text': 'they can help you steer clear of junk'}, {'start': '652.000', 'end': '656.560', 'text': "food that's bad for your brain. Adding"}, {'start': '654.000', 'end': '658.959', 'text': 'nuts to your diet is easy. Grab a small'}, {'start': '656.560', 'end': '661.279', 'text': 'handful, about an ounce, as a snack to'}, {'start': '658.959', 'end': '663.200', 'text': 'keep you going between meals. Sprinkle'}, {'start': '661.279', 'end': '665.360', 'text': 'almonds on your salad or yogurt for a'}, {'start': '663.200', 'end': '667.200', 'text': 'bit of crunch. or spread some almond'}, {'start': '665.360', 'end': '669.680', 'text': 'butter on whole grain toast for a quick'}, {'start': '667.200', 'end': '672.240', 'text': 'breakfast. Just watch portion sizes'}, {'start': '669.680', 'end': '674.399', 'text': 'since nuts are calorie dense. A little'}, {'start': '672.240', 'end': '677.200', 'text': 'goes a long way and your brain will love'}, {'start': '674.399', 'end': '680.000', 'text': 'you for it. Olive oil, liquid gold for'}, {'start': '677.200', 'end': '682.800', 'text': 'your brain. Another brain boosting star'}, {'start': '680.000', 'end': '684.640', 'text': "is extra virgin olive oil. And if you're"}, {'start': '682.800', 'end': '687.200', 'text': "not already using it, it's time to make"}, {'start': '684.640', 'end': '689.279', 'text': 'it your go-to. Olive oil is a'}, {'start': '687.200', 'end': '691.519', 'text': 'cornerstone of the Mediterranean diet'}, {'start': '689.279', 'end': '693.360', 'text': "and it's loaded with monounsaturated"}, {'start': '691.519', 'end': '696.880', 'text': 'fats that reduce inflammation and'}, {'start': '693.360', 'end': '698.640', 'text': 'improve blood flow. A 2017 study in'}, {'start': '696.880', 'end': '701.120', 'text': 'annals of clinical and translational'}, {'start': '698.640', 'end': '703.120', 'text': 'neurology found that olive oil improved'}, {'start': '701.120', 'end': '705.839', 'text': 'memory and reduced amaloid plaques in'}, {'start': '703.120', 'end': '708.959', 'text': "mice. While we're not mice, the science"}, {'start': '705.839', 'end': '711.440', 'text': 'is promising for humans, too. Olive oil'}, {'start': '708.959', 'end': '713.200', 'text': 'is also rich in polyphenols, plant'}, {'start': '711.440', 'end': '715.760', 'text': 'compounds that protect brain cells from'}, {'start': '713.200', 'end': '717.839', 'text': "damage. Plus, it's a heart-healthy fat"}, {'start': '715.760', 'end': '719.440', 'text': 'that can lower your risk of stroke,'}, {'start': '717.839', 'end': '722.000', 'text': 'which is another risk factor for'}, {'start': '719.440', 'end': '724.560', 'text': 'cognitive decline. So, how do you get'}, {'start': '722.000', 'end': '726.240', 'text': 'more olive oil into your life? Swap out'}, {'start': '724.560', 'end': '728.720', 'text': 'butter or vegetable oil for olive oil'}, {'start': '726.240', 'end': '731.040', 'text': "when cooking. It's great for sautéing or"}, {'start': '728.720', 'end': '733.360', 'text': 'roasting. Drizzle it over salads or'}, {'start': '731.040', 'end': '735.279', 'text': 'roasted veggies for a flavor boost, or'}, {'start': '733.360', 'end': '737.760', 'text': 'dip some whole grain bread in a mix of'}, {'start': '735.279', 'end': '740.480', 'text': 'olive oil and herbs for a tasty treat.'}, {'start': '737.760', 'end': '742.160', 'text': 'Aim for one to two tablespoons a day,'}, {'start': '740.480', 'end': '745.200', 'text': "but don't go overboard since it's"}, {'start': '742.160', 'end': '747.760', 'text': 'calorie rich. Whole grains, steady fuel'}, {'start': '745.200', 'end': '749.600', 'text': 'for your brain. Last but not least,'}, {'start': '747.760', 'end': '751.440', 'text': "let's talk about whole grains because"}, {'start': '749.600', 'end': '754.320', 'text': 'your brain needs a constant supply of'}, {'start': '751.440', 'end': '756.800', 'text': 'energy to stay sharp. Foods like oats,'}, {'start': '754.320', 'end': '759.560', 'text': 'quinoa, brown rice, and whole wheat'}, {'start': '756.800', 'end': '762.120', 'text': 'bread deliver just that. Unlike refined'}, {'start': '759.560', 'end': '764.639', 'text': 'carbs, think white bread or sugary'}, {'start': '762.120', 'end': '767.839', 'text': 'cereals, whole grains release energy'}, {'start': '764.639', 'end': '769.519', 'text': 'slowly, keeping your blood sugar stable.'}, {'start': '767.839', 'end': '771.760', 'text': 'High blood sugar can damage blood'}, {'start': '769.519', 'end': '774.160', 'text': "vessels and increase Alzheimer's risk."}, {'start': '771.760', 'end': '776.079', 'text': 'So, this is a big deal. Whole grains are'}, {'start': '774.160', 'end': '778.320', 'text': 'also high in B vitamins, which help'}, {'start': '776.079', 'end': '781.440', 'text': 'produce energy and keep your brain cells'}, {'start': '778.320', 'end': '783.680', 'text': 'healthy. A 2013 study in Journal of'}, {'start': '781.440', 'end': '785.680', 'text': "Alzheimer's disease found that higher"}, {'start': '783.680', 'end': '788.240', 'text': 'intake of B vitamins was linked to'}, {'start': '785.680', 'end': '790.959', 'text': 'slower cognitive decline. Getting more'}, {'start': '788.240', 'end': '794.160', 'text': 'whole grains is simple. Swap white rice'}, {'start': '790.959', 'end': '796.000', 'text': 'for brown rice or quinoa at dinner.'}, {'start': '794.160', 'end': '797.839', 'text': 'Start your day with oatmeal topped with'}, {'start': '796.000', 'end': '800.240', 'text': 'berries and nuts for a brain boosting'}, {'start': '797.839', 'end': '802.480', 'text': 'breakfast. or choose whole grain bread'}, {'start': '800.240', 'end': '804.480', 'text': 'for your sandwiches. Aim for three'}, {'start': '802.480', 'end': '807.519', 'text': 'servings a day and your brain will thank'}, {'start': '804.480', 'end': '809.839', 'text': 'you for the steady fuel. Foods to avoid.'}, {'start': '807.519', 'end': '812.000', 'text': "What's hurting your brain? Now that"}, {'start': '809.839', 'end': '814.399', 'text': "we've covered the brain boosting foods,"}, {'start': '812.000', 'end': '816.160', 'text': "let's talk about what to cut back on."}, {'start': '814.399', 'end': '818.079', 'text': 'Because just as some foods protect your'}, {'start': '816.160', 'end': '821.040', 'text': 'brain, others can do some serious'}, {'start': '818.079', 'end': '823.680', 'text': 'damage. Sugary foods and drinks like'}, {'start': '821.040', 'end': '826.160', 'text': 'sodas, candies, and desserts are a big'}, {'start': '823.680', 'end': '828.560', 'text': 'no no. Too much sugar can lead to'}, {'start': '826.160', 'end': '831.600', 'text': 'insulin resistance and inflammation.'}, {'start': '828.560', 'end': '833.760', 'text': "both of which increase Alzheimer's risk."}, {'start': '831.600', 'end': '836.240', 'text': 'Processed carbs like white bread,'}, {'start': '833.760', 'end': '838.800', 'text': 'pastries, and chips spike your blood'}, {'start': '836.240', 'end': '842.000', 'text': 'sugar and promote inflammation, so stick'}, {'start': '838.800', 'end': '844.959', 'text': 'to whole grains instead. Trans fats'}, {'start': '842.000', 'end': '847.440', 'text': 'found in fried foods, margarine, and'}, {'start': '844.959', 'end': '850.320', 'text': 'packaged snacks are terrible for your'}, {'start': '847.440', 'end': '852.800', 'text': 'brain and heart. Check labels and avoid'}, {'start': '850.320', 'end': '855.199', 'text': 'anything with partially hydrogenated'}, {'start': '852.800', 'end': '856.959', 'text': 'oils. While lean red meat is fine'}, {'start': '855.199', 'end': '859.519', 'text': 'occasionally, eating it daily can'}, {'start': '856.959', 'end': '862.000', 'text': 'increase inflammation. So swap it for'}, {'start': '859.519', 'end': '864.240', 'text': 'fish, chicken, or beans most of the'}, {'start': '862.000', 'end': '866.639', 'text': 'time. And when it comes to alcohol, a'}, {'start': '864.240', 'end': '869.040', 'text': 'glass of red wine now and then might be'}, {'start': '866.639', 'end': '871.360', 'text': 'okay thanks to its antioxidants. But'}, {'start': '869.040', 'end': '873.760', 'text': 'heavy drinking damages brain cells. So'}, {'start': '871.360', 'end': '875.839', 'text': 'keep it to one drink a day or less. The'}, {'start': '873.760', 'end': '878.000', 'text': "goal isn't to be perfect. It's about"}, {'start': '875.839', 'end': '880.800', 'text': 'making better choices most of the time.'}, {'start': '878.000', 'end': '884.560', 'text': 'Your brain will thank you for it. Making'}, {'start': '880.800', 'end': '886.639', 'text': "it work. Tips for older adults. Let's"}, {'start': '884.560', 'end': '888.560', 'text': 'get real for a minute. Changing your'}, {'start': '886.639', 'end': '890.639', 'text': 'diet can feel like a big deal,'}, {'start': '888.560', 'end': '893.040', 'text': "especially if you're on a fixed income,"}, {'start': '890.639', 'end': '895.199', 'text': "have mobility challenges, or just aren't"}, {'start': '893.040', 'end': '897.360', 'text': 'a fan of spending hours in the kitchen.'}, {'start': '895.199', 'end': '899.760', 'text': "But here's the thing. You don't need to"}, {'start': '897.360', 'end': '901.680', 'text': 'overhaul your life overnight. Small,'}, {'start': '899.760', 'end': '904.240', 'text': 'doable changes can make a huge'}, {'start': '901.680', 'end': '906.399', 'text': 'difference. Start by picking one or two'}, {'start': '904.240', 'end': '908.560', 'text': 'foods from this list to add to your'}, {'start': '906.399', 'end': '911.279', 'text': 'week. Maybe a handful of blueberries or'}, {'start': '908.560', 'end': '912.959', 'text': 'a spinach salad. Buy frozen or canned'}, {'start': '911.279', 'end': '916.000', 'text': 'versions of brainhealthy foods like'}, {'start': '912.959', 'end': '918.160', 'text': "berries, fish, and beans. They're often"}, {'start': '916.000', 'end': '921.199', 'text': 'cheaper and last longer. Just check for'}, {'start': '918.160', 'end': '922.880', 'text': 'low sodium or no added sugar options.'}, {'start': '921.199', 'end': '925.120', 'text': 'Eating with friends or family makes'}, {'start': '922.880', 'end': '927.040', 'text': 'healthy food more fun, so consider'}, {'start': '925.120', 'end': '930.160', 'text': 'hosting a potluck where everyone brings'}, {'start': '927.040', 'end': '932.880', 'text': 'a brain boosting dish. Use a slow cooker'}, {'start': '930.160', 'end': '935.199', 'text': 'for easy soups or stews packed with'}, {'start': '932.880', 'end': '937.440', 'text': 'greens and beans, or stock up on'}, {'start': '935.199', 'end': '939.440', 'text': 'pre-washed greens and pre-cut veggies'}, {'start': '937.440', 'end': '941.920', 'text': "for quick meals. And if you're on"}, {'start': '939.440', 'end': '943.920', 'text': 'medications or have health conditions,'}, {'start': '941.920', 'end': '946.560', 'text': 'talk to your doctor before making big'}, {'start': '943.920', 'end': '949.120', 'text': 'diet changes. They can help you tailor'}, {'start': '946.560', 'end': '951.759', 'text': "this to your needs. Here's something to"}, {'start': '949.120', 'end': '954.079', 'text': "keep in mind. Eating well isn't just"}, {'start': '951.759', 'end': '956.240', 'text': "about preventing Alzheimer's. It's about"}, {'start': '954.079', 'end': '958.720', 'text': "feeling good right now. You'll have more"}, {'start': '956.240', 'end': '960.800', 'text': 'energy, sleep better, and maybe even'}, {'start': '958.720', 'end': '963.360', 'text': "notice your mood lifting. Who doesn't"}, {'start': '960.800', 'end': '965.600', 'text': "want that kind of boost? Let's take a"}, {'start': '963.360', 'end': '967.519', 'text': 'moment to talk about the heart of this.'}, {'start': '965.600', 'end': '969.920', 'text': "For a lot of us, the fear of Alzheimer's"}, {'start': '967.519', 'end': '972.480', 'text': "isn't just about forgetting things. It's"}, {'start': '969.920', 'end': '975.120', 'text': "about losing who we are. It's about not"}, {'start': '972.480', 'end': '976.639', 'text': 'recognizing your kids or grandkids, or'}, {'start': '975.120', 'end': '979.199', 'text': 'not being able to do the things that'}, {'start': '976.639', 'end': '981.040', 'text': 'light you up, like gardening, playing'}, {'start': '979.199', 'end': '984.160', 'text': 'cards, or sharing stories from the good'}, {'start': '981.040', 'end': '986.800', 'text': "old days. That's heavy, and it's okay to"}, {'start': '984.160', 'end': '988.800', 'text': 'feel a little scared or overwhelmed. But'}, {'start': '986.800', 'end': '991.440', 'text': "here's what I want you to hold on to."}, {'start': '988.800', 'end': '993.279', 'text': 'You are not powerless. Every bite you'}, {'start': '991.440', 'end': '995.600', 'text': 'take is a chance to nourish your brain'}, {'start': '993.279', 'end': '997.199', 'text': 'and protect those precious memories.'}, {'start': '995.600', 'end': '999.839', 'text': "You're not just eating spinach or"}, {'start': '997.199', 'end': '1002.240', 'text': "salmon. You're investing in your future,"}, {'start': '999.839', 'end': '1005.440', 'text': 'your independence, and your ability to'}, {'start': '1002.240', 'end': '1007.120', 'text': "keep being you. That's powerful stuff."}, {'start': '1005.440', 'end': '1009.920', 'text': 'Share this journey with your family,'}, {'start': '1007.120', 'end': '1012.000', 'text': 'friends, or neighbors. Swap recipes,'}, {'start': '1009.920', 'end': '1014.160', 'text': "talk about the foods you're trying, and"}, {'start': '1012.000', 'end': '1016.079', 'text': "cheer each other on. You're not just"}, {'start': '1014.160', 'end': '1018.880', 'text': "building a healthier brain, you're"}, {'start': '1016.079', 'end': '1021.759', 'text': 'building a legacy of vitality. Ready to'}, {'start': '1018.880', 'end': '1024.240', 'text': "make this happen? Here's a simple, no"}, {'start': '1021.759', 'end': '1026.720', 'text': 'stress plan to get started. This week,'}, {'start': '1024.240', 'end': '1028.400', 'text': 'add one brain healthy food to your diet.'}, {'start': '1026.720', 'end': '1030.959', 'text': 'Maybe a handful of blueberries or a'}, {'start': '1028.400', 'end': '1032.720', 'text': 'serving of spinach. This month, try one'}, {'start': '1030.959', 'end': '1034.799', 'text': 'new recipe that includes a brain'}, {'start': '1032.720', 'end': '1037.600', 'text': 'boosting ingredient like grilled salmon'}, {'start': '1034.799', 'end': '1039.679', 'text': 'or a berry smoothie. Over time, aim to'}, {'start': '1037.600', 'end': '1042.720', 'text': 'follow the mind diet principles most of'}, {'start': '1039.679', 'end': '1045.520', 'text': 'the time. Load up on greens, berries,'}, {'start': '1042.720', 'end': '1048.039', 'text': 'fish, nuts, and olive oil. And cut back'}, {'start': '1045.520', 'end': '1050.480', 'text': 'on sugar, processed carbs, and fried'}, {'start': '1048.039', 'end': '1052.799', 'text': "foods. Don't forget that diet is just"}, {'start': '1050.480', 'end': '1055.039', 'text': 'one piece of the puzzle. Exercise,'}, {'start': '1052.799', 'end': '1057.120', 'text': 'sleep, and staying connected with others'}, {'start': '1055.039', 'end': '1059.760', 'text': 'also protect your brain. So, take a'}, {'start': '1057.120', 'end': '1062.080', 'text': 'walk, call a friend, or try a new hobby.'}, {'start': '1059.760', 'end': '1065.120', 'text': 'And as you eat better, notice how you'}, {'start': '1062.080', 'end': '1066.880', 'text': 'feel. More energy, sharper focus, and'}, {'start': '1065.120', 'end': '1069.520', 'text': 'celebrate those wins, no matter how'}, {'start': '1066.880', 'end': '1071.760', 'text': 'small. Wow, we covered a ton today,'}, {'start': '1069.520', 'end': '1073.120', 'text': "didn't we? I hope you're feeling fired"}, {'start': '1071.760', 'end': '1075.120', 'text': 'up and ready to take charge of your'}, {'start': '1073.120', 'end': '1077.200', 'text': 'brain health. If this video gave you'}, {'start': '1075.120', 'end': '1079.520', 'text': 'some new ideas or inspiration, please'}, {'start': '1077.200', 'end': '1081.520', 'text': 'give it a big thumbs up. It really helps'}, {'start': '1079.520', 'end': '1083.840', 'text': "the channel grow. And don't keep this"}, {'start': '1081.520', 'end': '1086.160', 'text': 'goodness to yourself. Share this video'}, {'start': '1083.840', 'end': '1088.559', 'text': 'with your friends, family, or anyone who'}, {'start': '1086.160', 'end': '1090.640', 'text': "wants to stay sharp as they age. Let's"}, {'start': '1088.559', 'end': '1093.120', 'text': 'build a community of people who are'}, {'start': '1090.640', 'end': '1094.559', 'text': 'eating well and living their best lives.'}, {'start': '1093.120', 'end': '1097.120', 'text': "I'd love to hear from you in the"}, {'start': '1094.559', 'end': '1099.520', 'text': "comments. What's one brainhealthy food"}, {'start': '1097.120', 'end': '1102.000', 'text': "you're excited to try? Or maybe you've"}, {'start': '1099.520', 'end': '1104.640', 'text': 'got a killer recipe for salmon or a'}, {'start': '1102.000', 'end': '1106.720', 'text': 'berry smoothie? Drop it below so we can'}, {'start': '1104.640', 'end': '1108.400', 'text': "all get inspired. And if you haven't"}, {'start': '1106.720', 'end': '1110.480', 'text': 'already, hit that subscribe button and'}, {'start': '1108.400', 'end': '1112.640', 'text': 'ring the bell so you never miss a video.'}, {'start': '1110.480', 'end': '1115.120', 'text': "We've got tons more tips coming your way"}, {'start': '1112.640', 'end': '1116.720', 'text': 'to help you feel amazing at any age.'}, {'start': '1115.120', 'end': '1119.520', 'text': 'Thanks for watching, you incredible'}, {'start': '1116.720', 'end': '1121.440', 'text': 'people. Keep nourishing your brain, keep'}, {'start': '1119.520', 'end': '1124.960', 'text': "shining, and I'll see you in the next"}, {'start': '1121.440', 'end': '1124.960', 'text': 'video. Stay sharp.'}]