These different foods have different properties and compounds that can enhance brain health in different ways.
New research suggests that a structured programme that combines regular exercise with a brain-friendly diet may help improve memory and thinking skills in older adults who are at a higher risk of dementia.
The two-year study followed more than 1,000 adults aged between 60-77 across 11 Latin American countries who had risk factors such as high blood pressure, high cholesterol or smoking.
Half the participants completed supervised exercise four times a week, received personalised brain-healthy nutrition advice and took part in cognitive training, social activities and regular health monitoring.
The comparison group, meanwhile, received general health advice and attended four one-hour meetings over the two years.
“Healthy fats give brain cells structure and function, so I would recommend adding nuts to your shopping list,” suggests British dietitian Lesley Reid.
She recommends Brazil nuts in particular, because as well as containing all the healthy fats, they are also rich in selenium, which is a powerful antioxidant that is great for the brain.
“Have no more than three Brazil nuts per day because they’re pretty powerful,” she advises.
“Have them raw as a snack, or chop them up and mix them through a yoghurt.”
2. Chickpeas
Getting enough protein is also vital for brain health.
“We want to make sure we eat enough good protein sources because proteins are broken down into amino acids, and amino acids are the building blocks of all our cells,” explains Reid.
She adds that amino acids play a particularly important role in neurotransmitters, which make connections in the brain.
Many people think of protein shakes, meat and eggs when it comes to protein, but chickpeas are a great underrated source.
“Tins of chickpeas are a really good source of protein which are pretty cheap,” she says.
“You could roast them, add them to a salad, or blend them up and make them into a hummus to have with bread or as a dip with vegetables.”
3. Blueberries
“One colour of the rainbow that we are often missing from our diet is dark purple, and purple foods like blueberries are another great thing to add to your shopping list,” says Reid.
Blueberries are bursting full with brain-boosting properties, including flavonoids such as anthocyanins and quercetin.
“Research suggests that anthocyanins reduce brain inflammation, stimulate the growth of new brain cells and improve blood flow to the areas responsible for memory and focus,” says British nutritionist Priya Kannath.
“In addition, quercetin is a natural anti-inflammatory compound that helps protect brain cells from damage caused by everyday oxidative stress.”
Frozen blueberries are great because they last much longer than fresh ones.
“You can add them into smoothies, have them with porridge or blitz them with some yoghurt,” she recommends.
4. Green leafy vegetables
“Green leafy vegetables, such as kale and spinach, are rich in magnesium, high in B vitamins and are really good at supporting your energy production and nervous system function,” says Reid.
“They are also very high in vitamin C and offer that antioxidant protection, so are really good for brain function.”
Leafy greens are incredibly versatile and can be incorporated into your diet in many different ways.
“You could steam them, add them into curries, soups and casserole dishes.
“You could also add them into a quiche or into a green smoothie,” suggests Kannath.
5. Oily fish
“Research suggests that higher omega-3 intake has been linked to lower levels of beta amyloid proteins that are associated with Alzheimer’s disease,” says Kannath.
She notes that oily fish, such as sardines and salmon, are a great source of omega-3 fatty acids.
“I would recommend aiming for at least two portions of oily fish a week to get that omega-3 support,” she suggests.
“Canned fish is particularly great because it contains the softened bones of the fish, which will give an extra boost of vitamin D and calcium.
“However, if you prefer buying fresh or frozen fish, you could bake it, make a curry or grill it.”
6. Dark chocolate
“The more cocoa dark chocolate contains, the better it is,” says Kannath.
“Dark chocolate contains flavonoids – such as epicatechin, catechins and procyanidins – that can support cognitive function and also improve the blood flow to the brain.”
She recommends choosing a dark chocolate that is at least 70% cocoa.
“l would recommend eating a square of dark chocolate a day after your evening meal,” she says.
7. Extra virgin olive oil
“Extra virgin olive oil contains anti-inflammatory properties that can help support vascular health which is central to brain health,” says Kannath.
“I would recommend drizzling a little bit of extra virgin olive oil over a salad.” – PA Media/dpa
As cliche as it sounds, it’s that season again to start making fitness goals as another new year rolls around.
Instead of just focusing on the usual resolutions to get your body fit and healthy in 2025, why not add in some simple workouts for the brain as well?
This “brain gym” is fun, can even be a party game and doesn’t require much – only your fingers.
Numerous studies show that finger coordination exercises can activate the cerebral cortex and delay the decline of cognitive function.
No matter our age, we all have the occasional memory lapse, but ageing alone is generally not a cause of cognitive decline.
Like working out your skeletal muscles, the brain needs to be exercised too – without gadgets.
Challenging your brain with mental exercises is believed to activate processes that help maintain individual brain cells and stimulate communication among them.
You won’t work up a sweat, but don’t be surprised as to how tired your brain feels afterwards.
The seemingly simple, but brain-challenging exercises require both hands to be engaged simultaneously and are intended to enhance coordination, focus and dexterity, as well as stimulate vital neural connections.
Remember, it’s not just about moving your fingers, but moving them with fluidity and without any kinks.
For kicks, I asked a few of my much younger colleagues to attempt the exercises and they burst out laughing in embarrassment when they realised they couldn’t do them!
With regular practice, you will get better and will discover that your brain (hopefully!) works better too.
There are four exercises demonstrated on this page for you to try.
Do each exercise 10-20 times.
Start slowly and pick up speed once your brain starts adapting to the exercise.
Initially, you’ll notice that your eyes will dart from one hand to the other to watch the movements.
Eventually you should focus in front, not on the fingers.
Rope in a partner and do it together.
Laugh, but don’t give up when the going gets tough.
See you all in the new year!
Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email starhealth@thestar.com.my. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
1a) Start by placing both hands on a flat surface or table. — Photos: FAIHAN GHANI/The Star
Proponents say the mind does not exclusively reside in the brain or even the body, but extends into the physical world.
David Chalmers on Extending the Mind Beyond the Brain
THE notion of the extended mind challenges traditional understandings of cognition by suggesting that mental processes are not confined solely to the brain but are, instead, distributed across the brain, body and environment.
This innovative perspective posits that the tools we use, the spaces we inhabit, and the social interactions we engage in are integral components of our cognitive processes.
Rather than viewing the mind as an isolated entity, the extended mind theory encourages us to consider how our surroundings, technologies and relationships shape our thoughts, memories and problem-solving abilities.
At its core, the concept emphasises that cognition is not merely an internal affair but a dynamic interplay between individual mental states and external factors.
This framework opens up a rich field of inquiry into how we think, learn and interact with the world around us.
By recognising the mind’s extension into the external world, we gain new insights into the nature of intelligence and the ways in which we can enhance our cognitive capabilities.
Roots of theory
The extended mind theory draws from a rich tapestry of philosophical thought.
One of the earliest proponents of ideas resembling the extended mind was American philosopher William James, who emphasised the fluidity of consciousness and the importance of external stimuli in shaping mental states.
Additionally, the works of phenomenologists, particularly Maurice Merleau-ponty, highlighted the embodied nature of cognition, asserting that our understanding of the world is deeply intertwined with our physical presence within it.
Andy Clark and David Chalmers’ contribution was particularly groundbreaking, as they introduced the parity principle, which states that if an external entity functions in the same way as an internal cognitive process, we should consider it part of the cognitive system.
This principle challenges traditional notions of mind and body as separable entities, suggesting instead that our cognitive landscape extends into our interactions with the world, including the tools we use and the social contexts we inhabit.
Despite its innovative approach, the extended mind theory has faced scrutiny from various quarters – critics argue that it risks overextending the boundaries of cognition. They assert that while tools may assist cognitive functions, they do not replace or embody them in the same manner as internal mental processes.
Proponents, however, say that cognitive processes can indeed be distributed, emphasising that the relationship between mind and environment is not merely one of assistance but a dynamic interplay that shapes thought itself.
By acknowledging the role of external elements, proponents assert that we gain a more nuanced understanding of cognition, one that reflects the complexities of human experience in an increasingly interconnected world.
By looking beyond the confines of the brain, we can explore the intricate relationships between mind, body and environment, setting the stage for a deeper investigation into the implications of this theory.
Key areas involved
There are three key areas where the implications of the extended mind theory manifest:
> The environment
The extended mind theory posits that cognitive processes are not confined to the brain but are distributed across the individual and their environment.
This perspective encourages researchers to explore how physical spaces, social contexts, and even the material objects we interact with can shape our cognitive abilities.
For example, studies have shown that the arrangement of a workspace can significantly impact creativity and problem-solving capabilities. Environments rich in stimuli can enhance memory recall, while those lacking in engagement may lead to cognitive stagnation.
Moreover, the concept of affordances i.e. how the environment offers opportunities for action, plays a crucial role in shaping our cognitive experiences.
When individuals interact with their surroundings, they engage in a dynamic exchange that influences their thought processes.
This interaction suggests that understanding cognition requires a holistic view that incorporates environmental factors rather than isolating cognitive functions within the confines of the brain.
> Role of technology
Technological advancements have further expanded the boundaries of the extended mind.
From smartphones to wearable devices, technology has become an integral part of our cognitive tool kit.
These tools not only serve as extensions of our memory – storing information we might otherwise forget – but also enhance our problem-solving abilities by providing instant access to vast amounts of data.
Cognitive scientists are increasingly examining how technology modifies our cognitive processes e.g. using augmented reality (AR) and virtual reality.
However, this increased reliance on technology raises important questions about cognitive offloading – where individuals transfer cognitive tasks to external devices.
While this can lead to increased efficiency, it may also result in a decline in certain cognitive skills, such as memory and attention.
The challenge lies in striking a balance between leveraging technology as an extension of our cognitive capabilities while maintaining the essential skills that underpin our cognitive health.
> Social interactions
The extended mind framework also emphasises the role of social interactions in cognitive processes, highlighting how collective cognition emerges when individuals collaborate and share knowledge.
Cognitive scientists have found that group dynamics can significantly enhance problem-solving abilities, as diverse perspectives contribute to a richer understanding of complex issues.
Collaborative tools, such as shared documents and online communication platforms, facilitate this collective cognition by enabling real-time exchanges of ideas and information.
These interactions not only augment individual cognitive capacities but also create a shared cognitive environment that fosters creativity and innovation.
Research has demonstrated that groups capable of effectively leveraging their collective intelligence can outperform individuals working alone.
Applications in daily life
External resources we can use include:
> Tools to enhance memory and learning
From simple notepads and whiteboards to sophisticated digital applications, these tools serve as extensions of our cognitive capabilities. For instance, writing down information helps to offload cognitive burdens, allowing individuals to process and retain information more effectively.
Smartphones and tablets provide access to vast amounts of information, enabling learners to engage with content in diverse ways e.g. via interactive quizzes or multimedia presentations.
These tools not only facilitate the encoding and retrieval of information but also support active learning strategies, such as spaced repetition, which can lead to deeper understanding and retention.
> Collaborations to solve problems
When individuals come together, their collective cognitive resources can exceed the capabilminds. ities of isolated Teamwork allows for the poolknowledge, ing of skills and perspectives, resulting in enhanced problem-solving and creativity.
For example, brainstorming sessions leverage the diverse insights of team members, leading to innovative solutions that may not have emerged from solitary thinking. Moreover, collaborative tools – such as shared digital platforms and project management software – create environments where ideas can be easily exchanged, thus extending cognitive processes beyond the individual.
> Mindfulness and environmental awareness
Being attuned to our surroundings and recognising how they influence our thoughts and behaviours can lead to more intentional decision-making.
Meditation and nature walks can enhance our awareness of the relationship between our minds and the external world, enabling us to engage with our environments in more meaningful ways.
We can then create environments – be it through decluttering our spaces or surrounding ourselves with inspiring stimuli – that promote focus, creativity, and mental well-being.
Future direction
The concept of the extended mind has significantly reshaped our understanding of cognition, challenging traditional notions that confine mental processes within the skull.
By positing that our cognitive capacities extend into our environments, tools and social interactions, the theory offers a broader perspective on how we think, learn and interact with the world around us.
This paradigm shift has profound implications not only for cognitive science but also for education, technology, and our daily lives.
One promising direction lies in the integration of technology into our cognitive processes.
Researchers might explore how emerging technologies, such as artificial intelligence and AR, can serve as cognitive extensions, enhancing our problem-solving abilities and decision-making processes.
Future studies could investigate how social networks and collaborative platforms influence group dynamics and collective problem-solving.
By examining the interplay between individual and communal cognition, researchers can better understand how we can harness the power of social interactions to enhance learning and innovation.
Mindfulness and environmental awareness also present fertile ground for exploration.
In conclusion, the theory of the extended mind invites us to reimagine the boundaries of cognition and its myriad influences.
By embracing the extended mind framework, we can unlock new avenues for understanding human cognition, ultimately enriching our experiences and interactions in an increasingly complex world.
By Datuk Dr Nor Ashikin Mokhtar who is a consultant obstetrician and gynaecologist, and a functional medicine practitioner. For further information, email starhealth@ thestar.com.my. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.
