Unhealthy food choices can accelerate brain aging. The expert tells which foods are poison for the brain and memory, and which foods also protect cerebral blood vessels.
According to a recent American study, a high-fat diet can accelerate the aging of the brain and lead to a decline in memory and thinking.
The researchers found that a high-fat diet damages the blood vessels in the brain, which in turn reduces the flow of oxygen to the brain cells and leads to poorer brain health.
It was a mouse study, but several previous studies show that even people who are significantly overweight have reduced blood flow to the brain.
An unhealthy diet with continuous use can lead to weight gain, metabolic syndrome and cause inflammation in the body.
You can’t talk about brain health without heart health, points out a nutritionist familiar with brain health and nutrition Fairy tale Jyväkorpi. Jyväkorpi works as the Secretary General of the State Nutrition Advisory Board at the Food Agency.
– Heart and brain health are interdependent. It is known that obesity-related metabolic diseases, such as middle-aged high blood pressure, waist obesity, high blood sugar levels, are also harmful to brain health
According to Jyväkorvi, salt intake and the quality of fat in the diet have the biggest impact on brain health in the diet.
Excessive use of salt, on the other hand, raises blood pressure, which is poison for the brain. High blood pressure impairs blood circulation, damages blood vessels and can cause cerebral circulation disorders such as cerebral hemorrhage.
Almost all Finns get more salt than recommended in their diet.
A high intake of animal-derived fat, on the other hand, weakens the brain’s ability to process information through many different mechanisms.
These foods age your brain:
1. Fast food, meat products and other fatty foods
In an unhealthy Western diet, food is inflammatory – it causes the body to cause low-grade inflammation in the brain as well. Adobe Stock / AOP
Studies have found that a high intake of saturated, animal-derived fat in the diet weakens the brain’s ability to process information.
According to Jyväkorve, a high intake of saturated fat can affect blood circulation through cholesterol by narrowing the blood vessels, causing the inner volume of blood vessels to decrease and blood circulation to decrease.
The poor quality of fat in the diet also impairs the ability of nerve cells to transmit messages.
A high intake of saturated fat can also cause low-grade inflammation in the body, including in the brain.
– A high intake of saturated fat also affects the formation of important neurotransmitters in the brain. They include, for example, BDNF, which affects the plasticity of the brain and is also an important factor in terms of memory and cognition, Jyväkorpi says.
Foods harmful to brain health include, for example, red meat and meat products, sweet and salty pastries, crisps, ready-made meals, and deep-fried and deep-fried fast foods with a lot of low-quality fat.
2. Soft drinks, candies and pastries
Sugary products contain a lot of so-called empty calories, they do not provide nutritionally important substances. Adobe Stock / AOP
As with salt, a large part of the sugar a person eats accumulates unnoticed, as hidden sugar. There is a lot of sugar in processed foods or ready meals.
Sugary soft drinks, sweets and pastries should be left for parties and feasting moments.
From the point of view of the brain, it is good to avoid sugar and fast carbohydrates, because they temporarily raise blood sugar. This is also done by low-fiber so-called höttöhilaris, i.e. white wheat and products made from it.
There is also a problem with foods that contain a lot of sugar, that eating them often takes up space from other, healthier foods and their nutrients. You miss out on important vitamins, minerals and fiber.
Sugar has a lot of calories, so it makes you fat, which predisposes you to the onset of type 2 diabetes.
Studies have found that those who have consumed a lot of sugar for years have more cardiovascular diseases than usual. Sugar is also thought to contribute to the development of chronic inflammation in the body.
Excessive glucose concentration in the brain has also been linked in studies to memory impairment and reduced flexibility of the brain’s hippocampus.
3. Alcohol
Long-term heavy alcohol consumption causes many harms to the brain, for example, the function of the cerebellum is damaged. Adobe Stock / AOP
Long-term use of alcohol that exceeds the risk limit and frequent binge drinking are the most harmful to the brain. Excessive drinking can impair memory and lead to behavioral changes and sleep disturbances.
Chronic alcohol use has been found to cause a decrease in brain volume, changes in metabolism and disruption of neurotransmitters, i.e. chemicals used by the brain for communication.
These will protect your brain:
A diet rich in good fats, antioxidants from vegetables, fruits and berries, fish, light meat, beans and nuts is best for brain health. Adobe Stock / AOP
No single food item guarantees eternal brain health. The most important thing in the diet is the whole. However, there are foods that have been shown to improve circulation, reduce inflammation and protect against oxidative stress.
Here are the food choices for better brain health:
1. Fatty fish
Among fish, whitefish, for example, contains a lot of omega-3 fatty acids. Roni Lehti
Omega-3 fatty acids are particularly important fatty acids for the brain. They help maintain the health of the brain’s cell membranes and promote the efficiency of communication between neurons.
Fish fat (EPA + DHA), other unsaturated fats, and vitamin E intake from food can protect the brain from memory disease and slow down cognitive decline and alleviate depressive symptoms.
Fish should be eaten 2–3 times a week, varying the species. Jyväkorpi recommends choosing especially domestic lake fish.
– They are also a good option for the environment.
In addition, omega 3 fatty acids can be obtained from vegetable oils, nuts such as walnuts, seeds and avocado.
2. Soft fats
The benefits of soft fat are undeniable for maintaining brain and memory functions. Adobe Stock / AOP
A good quality of fat is important for the brain and blood vessels.
Soft fats are known to have several good health effects. They affect heart health through cholesterol and triglyceride levels. They affect glucose metabolism by improving insulin sensitivity. Soft fats are also known to curb low-grade inflammation.
Several studies have also shown that soft fats maintain memory and thinking functions.
Good quality vegetable oils should be used as salad dressing and in cooking. You can also get good fats if you eat 20–30 grams of nuts a day and, in addition, seeds.
30 grams corresponds to about two tablespoons.
3. Colorful vegetables
Good for brain health are the Nordic diet in accordance with nutritional recommendations, the DASH diet developed for the treatment of blood pressure and the traditional Mediterranean diet, as well as the MIND diet developed by researchers. Adobe Stock / AOP
The familiar guideline of half a kilo of vegetables, fruits and berries per day also applies to brain health. So it would be good to eat at least 5–6 servings of vegetables a day. One portion means one medium-sized fruit, 1 deciliter of berries or 1.5 deciliters of salad or grated cheese.
From the point of view of the brain, for example, cauliflower, tomato and celery are considered the best vegetables. Leafy greens like kale, spinach, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta-carotene. Research suggests that these plant-based foods may help slow cognitive decline.
Vegetables, berries and fruits contain plenty of vitamins, minerals, fibers, antioxidants, flavonoids, carotenoids and other bioactive substances that have a positive effect on health and brain health.
Antioxidants help fight cell damage and inflammation, which can help protect the brain from damage caused by aging.
Fiber also gives a feeling of satiety and balances the rise in blood sugar after a meal.
4. Berries as much as you like
During blueberry season, you should head to the forest. Blueberries have been found to prevent memory loss. Mari Moilanen
Berries such as lingonberry, blueberry and blackcurrant contain a lot of beneficial antioxidants that help reduce inflammation and oxidative stress. Antioxidants in berries are anthocyanin, catechin and quercetin.
Blueberries have been found to, among other things, prevent memory loss and improve learning ability.
Berries are also thought to improve communication between brain cells and increase brain plasticity, which in turn helps brain cells form new connections.
A Harvard study found that women who ate at least two servings of strawberries and blueberries per week delayed memory decline by up to two and a half years.
5. Whole grains
A high-fiber product has at least 6 grams of fiber per hundred grams. Inka Soveri/IL
Cereal products should be eaten as whole grains in order to get important vitamins, minerals and fiber.
A high-fiber, plant-based diet is good for the gut microbiome, which also affects the brain. Fiber binds to itself harmful LDL cholesterol and thereby reduces the risk of heart and blood vessel disease that predisposes to memory disorders.
In addition, fiber balances blood sugar and fat levels and keeps hunger at bay for longer.
6. Coffee in moderation
A coffee break is good – for many reasons. Adobe Stock / AOP
According to studies, drinking coffee in moderation reduces the risk of memory disorders. For example, in the Finnish CAIDE study, 3–5 small cups of coffee have been linked to a lower risk of memory disorders. Regular coffee apparently protects the nervous system.
Caffeine, magnesium, niacin and antioxidants such as chlorogenic acid in coffee have a positive effect on brain health.
In addition to these, you should choose:
- Beans and peas
- Moderately sour milk products (yogurt, curd, buttermilk)
- Poultry instead of red meat
- Eggs two or three times a week.
Also used as a source: Medical News Today, Harvard, Brain AssociationIltalehti archive
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