As we age, our bodies and brains begin to deteriorate. This degeneration can lead to Alzheimer’s disease, commonly referred to as dementia. Recent research shows that improving one’s dietary habits can help prevent Alzheimer’s disease, which has become a significant challenge for humanity. We can prevent brain shrinkage and directly enhance cognitive abilities depending on what and how we eat. Let’s look at some dietary habits we should adopt to maintain a healthy brain.
Eating Breakfast
Many people skip breakfast due to busy mornings or school schedules. However, experts recommend having at least a simple breakfast if possible. Eating breakfast can improve short-term memory and concentration, and research shows that students who eat breakfast perform better than those who don’t. If you plan to have breakfast, nutritionists advise eating fruits, dairy products, and high-fiber foods to help wake up the brain.
Consuming Protein
Eating protein-rich foods such as meat, fish, and eggs is also important. If you lack protein, the production of neurotransmitters in the brain can become complicated, leading to the risk of dementia. Also, it’s good to eat vegetable side dishes every day. Practicing a Mediterranean diet, known to slow the progression of dementia, can also be a solution. This diet focuses on fish, nuts, fruits, vegetables, and olive oil.
Drinking Enough Water
The brain, an organ requiring energy, consists of 75% water. To maintain brain function, water is fundamentally necessary. It’s better to drink water little by little throughout the day rather than drinking a lot at once, and it’s also helpful to balance the internal and external body. Experts recommend drinking a glass of water as soon as you wake up, as that’s the time your brain needs the most water. This necessity arises because your body secretes significant water during sleep, even without sweating.
Eating Less Sugar
Foods high in sugar can lead to various diseases, from diabetes to heart disease. Sugar also affects brain health; predominantly, liquid fructose in processed foods is not good. According to research by the University of California, Los Angeles, rats that consumed a lot of liquid fructose showed significantly lower memory than rats that did not consume any liquid fructose.
Eating Less Salty
Spicy food can bring pleasure when consumed. There’s a reason why people prefer ‘sweet and salty’ food. However, if possible, brain health should develop a habit of eating bland food. This is because excessive salt intake raises blood pressure. High blood pressure can clog the blood vessels that supply oxygen and nutrients to the brain, which can lower brain function or, in severe cases, lead to stroke symptoms.
Avoid Overeating or Consuming High-Calorie Foods
Studies have shown that overweight and obesity can accelerate brain aging. According to a study by a research team led by Dr. Mitchell Kounka, a professor of epidemiology at the University of Miami School of Medicine, the rate of cerebral cortex atrophy in people who are overweight or obese is, on average, ten years faster than in people with normal weight. To prevent overweight, it’s necessary to avoid the habit of overeating, and it’s not an excellent choice to frequently consume high-calorie foods.
Eating Less Processed and Refined Foods
Continuous consumption of highly processed foods can lead to memory impairment. A study by the Ohio State University Behavioral Medicine Research Institute found that after being fed highly processed foods for four weeks, aged rats exhibited strong inflammatory responses in the brain and signs of memory loss behavior. This phenomenon is more common in aged rats than young ones, so it’s better to avoid processed foods, especially as you age.
Drinking Less Alcohol
Drinking alcohol in moderation can have positive health effects. However, long-term, persistent heavy drinking reduces the size of brain cells and decreases their function. As the brain shrinks and space forms in the brain, it affects various cognitive functions, including motor coordination, body temperature regulation, sleep, emotions, learning, and memory. It’s best to refrain from heavy drinking, which lowers brain function.
Consuming Antioxidant Foods
The brain is an organ where oxidative stress occurs a lot, and antioxidants can prevent cell damage caused by this. Typical antioxidant nutrients include Vitamin E (tocopherol), Vitamin C, Vitamin A (beta-carotene), and phytochemicals. Vitamin E is abundantly contained in plant-based oils, peanuts, asparagus, etc., and Vitamin C can be consumed through citrus fruits and green vegetables. Also, Vitamin A can be obtained through animal liver, fish, and eggs.
Enjoying Meal Times
More than anything, enjoying meal times as long and as much as possible is important. Koreans tend to have short meal times, with nine out of ten people eating for less than 15 minutes. It is essential to have leisurely meal times to get a balanced intake of necessary nutrients for the body. Chewing food for a long time can cause the body to secrete leptin, a hormone that gives a feeling of fullness, so avoiding overeating is easier.
By. Deok Soo Choi
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