Long term What you eat can make the difference between enjoying good health in the future or increase your chances of developing serious illnesses.
Poor nutrition has been linked to increased risk of obesity, hypertension, diabetes, cerebrovascular disease and even various types of cancer.
Diet has also been shown to be a key factor in caring for the brain and health of people’s cognitive system.
A report from the magazine Lancent found that Certain lifestyle factors may delay or prevent one third of dementia cases worldwide.
These included food, highlighting that a A diet rich in green leafy vegetables, whole grains, fish and poultry helped reduce the chances of cognitive decline.
Foods from a diet known as MIND, short for “Mediterranean-DASH Intervention for Neurodegenerative Disorders” and which combines the Mediterranean and DASH diets.
A study focusing on nearly 1,000 elderly people found that this diet appeared to reduce Alzheimer’s risk by 35% in those who followed it moderately and by 53% in people who followed it more extensively.
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In contrast to foods that promote brain health, there are others that may increase the risks of cognitive decline.
In this regard the web Eat This has consulted with Drs Christine Bishara and Amber O’Brien on which foods pose the highest risk of Alzheimer’s.
Here’s what health experts had to say.
Sugary cereals contribute to worsening your intestinal flora, a factor that has been linked to Alzheimer’s
According to Bishara there is a certain relationship between the stomach and the brain that can lead to the development of Alzheimer’s disease.
“Decreased gut diversity and increased inflammation, we believe, have important links to the development of dementia Alzheimer’s,” he says.
And one of the foods that contributes most to this type of inflammation is sugary cereals.
“Cereals, especially non-organic ones, have glyphosate, a common pesticide that is sprayed on corn crops… it has been shown to disrupt the gut microbiome,” Bishara says.
Industrial pastries rich in added sugars increase the risk of dementia
Ultra-processed foods, and specifically the amount of added sugars they contain, are one of the foods that most endanger cerebrovascular health.
“packaged candy with added ingredients such as high fructose corn syrup, hydrogenated oils orsugar as the first ingredient “, says Bishara.
These products also promote intestinal inflammation, so it is best to eliminate them from your diet as soon as possible.
Along these lines, a 2015 study of healthy college students found that those who performed a higher intake of fat and refined sugar had worse memory.
Diet sodas have the same impact on your brain as sugary versions
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A growing body of evidence suggests that low-calorie, low-sugar soft drinks have the same health consequences as full-fat versions.
“Diet sodas with all their artificial sweeteners also disrupt the gut and decrease its diversity,” Bishara acknowledges. “The only exception is stevia, which is a natural sweetener, but I would still limit it since we don’t know the long-term effects and studies on it.”
On the other hand, as science has shown, excessive intake of sugary drinks increases the chances of developing type 2 diabetes, which in turn increases the chances of suffering from Alzheimer’s.
Sugary drinks can lead to high spikes in blood sugar levels which may also increase the risk of dementiaaccording to a 2013 study.
The higher the alcohol content, the worse the effects on your brain
Bad habits like smoking and drinking lead to further aging of your brain.
According to recent research Each gram of alcohol consumed per day ages the brain by 7.5 days. Smoking a pack of cigarettes a day for a year ages the brain by 11 days.
“ Alcohol can, So low or minimal consumption is key. And the higher the alcohol content, the greater the likelihood of disruption,” warns Bishara. That is, the stronger a drink is, the worse its impact on your health.
Excess simple carbohydrates also carry higher risks of Alzheimer’s
“People who consume in Excessive starchy foods, such as bread, pasta and rice also have a higher risk of developing Alzheimer’s disease.“O’Brien notes.
A study focused on older people found that those who consumed more than 58% of their daily calories from carbohydrates were almost twice as likely to suffer from mild mental impairment and dementia.
Simple carbohydrates lose their fiber and other nutrients when processed, leaving only the starch. A healthier way to eat these foods is to opt for whole grain versions of bread, pasta, and rice.
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