CITIZEN JOURNALISM: D.C. has healthiest brains

If you live in the District, consider yourself among the people with the healthiest brains in the United States. The District ranks first in the nation in brain health, according to a comprehensive measurement. Life’s DHA Index of Brain Health (www.lifesDHAindex.com) evaluated the 50 states and the District based on 21 indicators in the areas of diet, physical health, mental health and social well-being, showing Americans ways to improve their brain health and lead healthier lives.

“While people in the District make brain health a priority, those in other areas of the country need to pay more attention to their mental muscles,” said Dr. Michael Roizen, author and adviser to the index. “While many people understand what to do to be heart-healthy, they’re not as familiar with steps to keep the brain smart, such as feeding it good fats — including DHA omega-3 — and staying physically, socially and mentally active.”

To develop the index, Martek Biosciences Corp., based in Columbia, Md., worked with a group of health specialists and researchers to determine the 21 key indicators of brain health, including sleep habits, smoking rates, Alzheimer’s disease prevalence and education.

One reason for the District’s high brain power is the number of people who read for pleasure. Research shows that reading books or magazines as leisure activities helps protect against dementia later in life.

Consumption of DHA omega-3 fatty acids helps maintain brain health. Human brains are made up of 60 percent fat, 50 percent of which is DHA. While these important fatty acids are readily found in certain fish, milk, juice, cheese, bread and supplements, research shows the average American consumes less than 100 milligrams of the recommended 220 milligrams of DHA per day.

“The results show that the majority of the top 10-ranked geographies border, or are near, the Atlantic or Pacific oceans and appear to have an advantage when it comes to brain health,” Dr. Roizen said. “One hypothesis is accessibility to fish, with its healthy fats and proteins.”

Other brain-strengthening foods are fruits and vegetables.

“Fruits and vegetables, especially colorful ones like red grapes, cranberries and tomatoes, contain powerful polyphenols that decrease the inflammation that is the enemy of brain health by handcuffing free radicals and eliminating them from your system,” Dr. Roizen said.

Secrets to maintaining a healthy brain also include avoiding smoking, placing a high priority on education, exercising and getting enough sleep, the index said.

Americans also are urged to engage in social activities and stay connected with friends. Volunteering, participating in clubs, attending religious services or hanging out with friends can relieve stress and help boost brain health.

People can help maintain their mental muscle by challenging their brain with new games or puzzles, learning a language or taking up a hobby. A test of brain health is available at www.brainhealthquiz.com.

Rounding off the top 10 in brain health were Maryland, Washington, Vermont, Connecticut, Colorado, Massachusetts, New Jersey, Maine and New Hampshire. Virginia was 27th.

• Tony Martin is a staff writer for Martek Biosciences Corp.