There are many reasons why you want to eat well, but one of your priorities is to promote brain health.
From reducing the risk of dementia to supporting mental health, experts say there are good reasons to limit these foods and drinks if you haven’t done so already.
Find out more about these and why you are limiting your food and drink choices.
Fruit juice and other sweet drinks
It’s time to reduce juices and sugared beverages.
“Many people [drink] Without knowing how a tall glass of fruit juice for breakfast is bad for your brain. Fruit juice contains some useful nutrients, but it’s still a sweet drink with very little fiber, “said a registered dietitian at pacific-analytics.com, a diagnostic lab that conducts various medical tests. Susan Kelly says.
“Consumption of sugar drinks has been accused of reducing total brain and hippocampal mass,” she continues.
Kelly adds that it’s best to eat the whole fruit, not the fruit in the form of a drink. According to the British Heart Foundation, blending fruits produces natural sugars that are “released from within the cell walls of the fruit into” free sugar “” and add sugars such as honey and maple syrup.
Too much alcohol
Long-term happy hour drinking and supper rituals with wine are obviously not good for your mind.
“Alcoholic beverages have a major impact on the communication pathways of the brain. People who drink large amounts of alcohol are prone to depression and confusion, making it difficult to remember things and process new data. “Masu,” says Kelly.
“To avoid such brain damage, women should not drink more than one glass of alcohol, and men should stick to two glasses a day.”
Refined sugar
Why are delicious sweets such as pastries, ice cream, yogurt, cookies and candies bad for your brain? The answer lies in the refined sugar content.
“The intestines contain beneficial bacteria called microbiota, which play an important role in maintaining both physical and mental health. These health benefits also include mental health. Includes. This is known as “Gut-Brain Axis”, “provides Trista K. Best’s Registered Nutritionist with Balance One Supplement (balanceone.com).
She adds that it is important to understand the enteric nervous system, the vast network of neurons that line the intestine, and to send messages back from the intestine to the brain in order to be in harmony with this “cerebral intestinal axis.” .. ..
“Researchers have discovered that there is a direct line of communication between the brain and the enteric nervous system, which is called the cerebrointestinal axis,” was published in the Integrated Medicine: AClinician’s Journal. See the paper, she says.
“This line of communication works bidirectionally, linking the emotional and cognitive centers of the brain to peripheral gut function. This relationship makes it very important to balance gut health and the microflora.” And be aware that dietary sugar can lead to intestinal toxins. [an imbalance]..
Refined grain
As with refined sugar, it minimizes the intake of refined grain products such as white bread, pizza, britos, white rice, and white pasta to support a healthy and functioning brain.
“Refined grains can cause inflammation and worsen mental health,” said Sheetal DeCaria (revitalizemedcenter.com), a doctor of medicine specializing in pain and mental health.
“Elevated levels of inflammation are associated with mental disorders such as depression and fatigue,” she continues, pointing out a 2019 study published in the peer-reviewed journal Frontiersin Immunology.
Instead of refined grains, choose whole grain products such as whole grain bread, whole grain pasta, barley, oatmeal, brown rice, and millet.
Burning too many calories
According to experts, it may not be a particular food or food category, but swallowing too many calories on a regular basis can be bad news for your brain health.
“In addition, eating and consuming large amounts of calories in a short period of time is associated with an increased risk of memory-related problems and overall cognitive impairment,” says Kelly.
“Binge eating is thought to cause obesity, which causes diabetes, high blood pressure, and heart disease, and further causes Alzheimer’s disease and other brain disorders.”
Diet soft drink
If you think diet soda is good for your brain, be careful.
“Studies show that even diet soft drinks are believed to be a healthier option, leading to increased brain inflammation and an increased risk of depression,” says DeCaria.
A double-board certified integrated pain physician points out a 2015 study published in the journal Missouri Medicine. More scientific research is needed, but there are many other health reasons for throwing away diet soda (a 2020 study of heavy soft drink consumption and increased risk of fractures can reduce bone density). There is sex). A straw that breaks the back of diet cola.
Anti-inflammatory food
According to Kelly, another type of food that should be avoided to enhance brain health is an inflammation-causing snack.
“Junk, fried foods, sugar products, and lean meats can be brain enemies if you settle for them,” says Kelly.
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