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Research over the last few decades has made it abundantly clear that what we eat plays a major role in our overall health and our brain health in particular. ) may protect against conditions such as Alzheimer’s, dementia, and depression. We also know that inflammation in the brain (partly caused by an unhealthy diet) can backfire. With this in mind, making some simple food swaps is a great way to ease into brain-healthy eating. Here are some alternatives that are healthier for your brain. Here are three easy ways to prioritize and supplement junk food.
1. Replace processed meat with fish and raw alternatives
Most of us have heard that excessive red meat consumption may be bad for our bodies. Some people wonder if eating a lot of meat has any health benefits.
What do the studies actually say? The picture is a bit fuzzy, but some large-scale studies show that processed meat should be avoided when it comes to brain function. showed that consumption of processed meat (such as hot dogs, chicken nuggets, and many deli meats) was associated with an increased risk of dementia, whereas eating unprocessed beef, lamb, and pork had the opposite effect. was. .
Why not go one step further? Seafood, especially omega-3-rich fish like wild salmon, may be even better for long-term brain health. , found that people who ate more seafood had a significantly lower risk of developing dementia.
2. Replace Refined Carb Snacks with Nuts and Seeds
One of the key signals in recent dementia research concerns the relationship between metabolic health and brain health. Brain scans of people with dementia such as Alzheimer’s disease show evidence that the brain has trouble using glucose for fuel. This is a condition where our bodies (and potentially our brains) have trouble managing blood sugar.
So how does insulin resistance develop? The main culprit is believed to be excessive consumption of foods that spike blood sugar levels, avoiding processed snacks rich in refined carbohydrates (crackers, chips). , cookies, pretzel sticks, etc.) may do just that. .
If you want to ditch refined carbs for something good for your brain, where should you look? One great source of healthier calories and nutrients is nuts and seeds. Benefits of nut consumption that have been studied include improved glycemic control and a healthy weight. Nuts are rich in certain fats that are linked to brain health. For this reason, it has been proposed that consistent nut consumption may help offset the risk of brain disease. ), and pumpkin seeds.
Berries are a great alternative to sweet and processed carbohydrates. It is rich in phytonutrients called polyphenols, which are associated with brain health. Additionally, berries tend not to spike blood sugar levels as much as typical refined carbohydrate-based snacks. One surprising example is blueberries. It’s a particularly brain-healthy snack and may protect brain cells from age-related damage.
3. Replace fizzy and energy drinks with sparkling water and unsweetened coffee
In general, we consume far more sugar than any nutrition organization recommends. In the United States, that figure is closer to 15%. It’s worth noting. In addition to the risk of weight gain and metabolic dysfunction, some studies suggest that sugary drinks are associated with an increased risk of developing dementia and depression.
A big reason why we love sodas and energy drinks is simple. So instead of trying to replace basic water directly, try flavored sparkling water (if you’re looking for a delicious thirst quencher) or coffee or tea (both of which have potential benefits for brain function). There are good alternatives such as switching to energy pickup.
