8 Best foods to enhance your Brain, Memory and Cognition
What you eat affects your nervous system health in many ways, including its effects on insulin resistance, detox, and systemic inflammation, and supplying essential vitamins prevents cognitive decline in neurologists. According to Dr. Dale Bredsen , author of The End of Alzheimer's Program, which has a section on foods that are useful for .
The important thing is to maximize your brain power and find a sustainable way to eat.
Scientists are working hard to solve this mystery and find ways to use nutrition to improve cognition. For example, a study published in Alzheimer's & Dementia in 2015 found that the MIND diet can rejuvenate the cognitive age by seven and a half years.
The Mediterranean-DASH Intervention for Neurodegenerative Delay is omitted from the MIND diet, which is a good point of the Mediterranean diet and the DASH diet , and is a diet that practices the parts related to the prevention of dementia.
"Vegetables with good fats such as olive oil and abundant folic acid and detoxifying cruciferous are good factors for brain health in the Mediterranean diet," said Dr. Bredsen.
"On the other hand, vegetables and natural fish that are low in mercury are both good factors for brain health on the DASH diet."
A team of researchers in the 2015 study surveyed 900 men and women between the ages of 58 and 98 for four and a half years, assessing their diet from detailed food questions and testing their cognitive function each year. We scored how well the dietary habits of the participants matched the dietary patterns of the Mediterranean diet, the DASH diet, and the MIND diet.
As a result, the DASH diet reduced the risk of Alzheimer's disease (AD) by 39%, the MIND diet by 53%, and the Mediterranean diet by 54%.
However, when participants practiced the diet moderately rather than literally, the MIND diet produced significant results. With very rigorous practice, the risk of AD was reduced by 53%, and with some practice, it was reduced by 35%. This means that sticking to the DASH and Mediterranean diets may reduce your risk of AD, but moderate practice of the MIND diet may have the same effect.
In the study, those who scored the highest on the MIND diet ate cheese, fried food, and fast food less than once a week, lean meat less than four times a week, and desser
ts, pastries, and sweets. It was less than 5 times a week.
They also used less than a tablespoon of butter and margarine daily, and their fats came primarily from olive oil.
This means that eating foods that are good for your brain is not enough to reduce your risk of dementia, but you also need to limit foods that are not very healthy.
"Various tests are currently underway on the effects of the MIND diet on cognitive decline and structural changes in the brain of 604 adults after 3 years," said Clinical Nutrition at Rush University Medical Center in Chicago. Dr. Christie Tungney , a professor of science and co-author of the 2015 study, says.
"You can learn more from this exam about the role this diet plan plays in brain health. The MIND diet is a US Pointer (American study that protects brain health through a risk-reducing lifestyle." It's also one of the four lifestyle approaches being tested in another clinical trial I'm working on. "
For those who are serious about improving their diet for better brain health, Dr. Bredsen recommends practicing a diet that supports ketosis, which studies have shown to improve cognition. Recommend.
He proposes a very low-carb KetoFlex 12/3 diet, which is basically vegetable-centric, eating within 12 hours of each day and not 3 hours before going to bed.
For those who find it too difficult, limit the amount of processed foods, lean meats, and sugar-added foods as much as possible, and preferentially eat foods that are good for brain health.
If you add the following foods every day you eat your favorite vegetables, your brain power should improve.
1. Berries
Weekly Goal : 2 times
Per Dose : 1/2 cup
Berries have been shown to improve signal transduction in the brain. It is likely due to antioxidant and anti-inflammatory components.
2. Green Leaf Vegetables
Weekly Goal: 6 times
Per Dose : 1 cup for cooked, 2 cups for raw
"Folic acid-rich foods (such as green leafy vegetables) reduce homocysteine, thus reducing the risk of Alzheimer's," Dr. Bredsen said.
"On the other hand, cruciferous vegetables such as broccoli and Brussels sprouts have a detoxifying effect."
3. Beans
Weekly Goal : At least 3
Per Dose : 1/2 cup of cooked food
Studies have shown that legumes are a treasure trove of fiber and are associated with increased cognition.
4. Whole grain
Weekly Goal : At least 3 times
Per Dose : 1/2 cup cooked whole grain.
Dr. Bredsen advises you to avoid simple carbohydrates (white rice and pasta). "It is associated with metabolic syndrome and increases the risk of Alzheimer's disease."
5. Chicken
Weekly Goal : 2 or more
Per Dose : 3 ounces
If you eat meat, chicken is much healthier than lean meat. Low in fat and low in saturated fatty acids.
6. Fish
Weekly Goal : 2 or more
Per Dose : 3-4 ounces (about 85 - 113 grams)
Salmon, rich in omega-3 fatty acids, which studies have shown to reduce the risk of Alzheimer's, is a particularly wise choice.
7. Nuts
Weekly Goal : 5 times
Per Dose : Lightly a handful (1.5 ounces = about 43 grams) of nuts or 2 tablespoons of nut butter.
Nuts are rich in polyphenols that have been shown to reduce the risk of dementia.
8. Olive oil
Weekly Goal : The Mind diet does not specify the amount of olive oil. Use extra virgin luxuriously instead of other oils and butter.
Olive oil is rich in healthy monounsaturated fatty acids. "A low-carb diet with a lot of good fat promotes ketosis and supports brain function," said Dr. Bredsen.
Note : All data and research results are based on original articles as posted on overseas site.
0 Comments