Suara.com – There are many things that can affect brain health, one of which is the daily diet.
According to nutritional psychiatrist and member of Harvard Medical School, Uma Naidoo says that gut bacteria can trigger metabolic processes and brain inflammation that affects the brain. memory.
“Existing studies suggest that we may be able to reduce our chances of dementia by avoiding foods that harm gut bacteria and weaken our memory and focus,” Naidoo said. CNBC.
Naidoo recommends avoiding the following foods to keep our memory healthy:
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1. Extra sugar
The brain uses energy in the form of glucose to fuel cellular activity. However, consuming too much sugar can lead to excess glucose in the brain.
According to research, it is associated with impaired memory and reduced plasticity function of the hippocampus, the part of the brain that controls memory.
Although each body has different needs, the American Heart Association recommends that women eat no more than 25 grams of added sugar and men stay under 36 grams of added sugar per day.
2. Fried food
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A study involving 18,080 people found that eating a lot of fried foods was associated with lower scores in learning and memory.
Start reducing the consumption of fried foods gradually. If you usually eat fried food every day, change it to once a week. If you consume once a week, then it is changed to once a month.
3. Carbohydrate with high glycemic content
Although foods are high in carbohydrates, such as bread, pasta, and anything that is made from fine flour and does not taste sweet, the body still processes them in the same way as sugar.
However, Naidoo recommends switching to sources of carbohydrates that have a good quality index, which is defined as whole grains, foods high in fiber, and low on the glycemic index (GI).
The GI is a measure of how quickly food turns into glucose when it is broken down during digestion. The faster food turns into glucose in the body, the higher its GI rating.
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