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Research over the last few decades has made it abundantly clear that what we eat plays an important role in our overall health, and especially our brain. For example, we know that people who eat certain patterns of diet (such as the Mediterranean or MIND diets) may be protecting against conditions such as Alzheimer’s, dementiaY depression. we also know that inflammation in our brains (driven in part by unhealthy diets) it can have the opposite effect. However, it is often difficult to make an abrupt change from an unhealthy diet to a healthy one. With this in mind, doing a few simple food swaps is a great way to start a brain-healthy diet. Here are three easy ways to replace dietary junk with healthier alternatives for your brain.
1. Swap processed meat for fish and unprocessed alternatives
Most of us have heard that excessive consumption of red meat can be bad for our bodies. On the other side of the spectrum, the growing popularity of diets like the “carnivore” diet has others wondering if there are any health benefits to eating more meat.
What does the research really say? Although the picture is somewhat confusing, several larger studies have shown that when it comes to brain function, it’s processed meat that we want to avoid. for example, a observational study of nearly 500,000 people showed that eating processed meat (think hot dogs, chicken nuggets, and lots of deli meats) was linked to an increased risk of dementia, while eating unprocessed beef, lamb, and pork had the opposite effect. .
Do you want to go one step further? shellfish, especially Omega 3 Rich fish, like wild salmon, may be even better for long-term brain health. in a meta-analysis of more than 30,000 people published in 2022, researchers found that people who ate the most seafood had a significantly lower risk of developing dementia.
2. Swap refined carb snacks for nuts and seeds
An important signal in recent dementia research concerns the connection between metabolic health and brain health. In brain scans of people with dementia, such as Alzheimer’s disease, there is evidence that the brain has trouble using glucose for fuel. This is linked to something called “insulin resistance,” a condition in which our bodies (and potentially our brains) develop problems with blood sugar. management.
So how does insulin resistance develop? Excessive consumption of foods that raise blood sugar is thought to be a major contributor, and processed snack foods high in refined carbohydrates (eg, crackers, chips, crackers, pretzel sticks) may do just that. in a to study as of 2020, researchers found that people who ate snacks that spiked their blood sugar had a higher risk of developing dementia.
If you want to ditch refined carbs for something better for your brain, where should you look? A great source of calories and healthier nutrients are nuts and seeds. Studied benefits of walnut consumption include better blood sugar control and healthier weight. Nuts are high in specific fats linked to better brain health. Because of this, it has been proposed that consistent consumption of nuts could help offset the risk of brain diseases. Some great options include almonds, walnuts, cashews (technically a seed), and pumpkin seeds.
Berries are another great substitute for sweet, processed carbs. They are rich in plant nutrients called polyphenols, which have been linked to better brain health. Plus, berries tend not to spike your blood sugar as much as typical refined carbohydrate-based snacks. A striking example is blueberries, an especially brain-healthy snack that can protect brain cells from age-related damage.
3. Swap sodas and energy drinks for sparkling water and unsweetened coffee
In general, we consume much more added sugar than any nutritional organization recommends. For example, the World Health Organization recommends that we consume less than 5 percent of our calories from added sugar, however, in the US, that number is closer to 15 percent. Added sugar has been linked to a wide variety of negative health outcomes, including poorer brain health, but the evidence here is perhaps most notable for sugary drinks. In addition to the risk of weight gain and metabolic dysfunction, some research suggests that sugary drinks are linked to an increased risk of developing dementia and depression.
The main reasons we enjoy sodas and energy drinks are pretty straightforward: they make us thirsty, they taste good, and they often provide a caffeine boost. So instead of trying a straight swap for basic water, some great alternatives include flavored sparkling waters (when you’re looking for a tasty thirst quencher) and turning to coffee or tea (both studied for their potential benefits to brain function). when looking for a power lifter.
