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With almost 10 million New cases of dementia diagnostic every year , finding ways to keep your brain healthy is more important than ever. And as there is no remedy for dementia, prevention is your best bet with regard to cognitive decline. Things like Flossing regularly , eating a healthy diet and maintain An active social life It has all been shown to reduce the risk of dementia. And now, a new study of the Brain Lab at Australian National University (ANU) says that adding magnesium to your diet can also help you.

The study, published in the March 2023 issue of the European Nutrition Journal looked at more than 6,000 healthy adults in the United Kingdom and found that those who consumed more than 550 milligrams of magnesium daily had an age of the brain about a year less than those whose consumption of magnesium was around 350 milligrams per day. "Our study shows that an increase of 41% of magnesium intake could cause brain narrowing lower than age, which is associated with better cognitive function and lower risk or start of dementia Later, "researcher and principal author Khawlah alateeq said in a press release. "This research highlights the potential advantages of a diet rich in magnesium and the role it plays in promoting good brain health."

In this spirit, Better life Contacted the experts to find the best ways to increase magnesium intake - and what we can all do so that our brain works for their highest capacity as long as possible.

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Neuroscience researcher Dale Bredesen , MD, author of New York Times Bestseller The end of Alzheimer's: the first program to prevent and reverse the cognitive decline , says that this is not the first time that the advantages of the development of the brain of magnesium have been highlighted. "What the study has shown has been reduced brain aging, associated with less cerebral atrophy and therefore probably less dementia. Previous studies have also shown the advantages of magnesium, which is why many take magnesium threonate . "

Bredesen adds that many people are disabilities in magnesium - and some other essential minerals as well. "Most of us have too low regimes in magnesium, zinc, iodine, potassium and choline, so these are good to include in your diet," he notes.

Neuroscientist, nutrition expert And nature has made an ambassador of well-being Nicole Avena , PHD, says that in addition to Reduce the risk of dementia , eat food magnesium Can help muscles and nerves, even take out blood sugar and help maintain healthy blood pressure.

"Many current foods are rich in magnesium, such as whole grains, dark leafy vegetables (think of spinach, kale, arugula), avocados, soy, black beans, Lima beans, Lima, Lima beans, Lentils, peanuts, chia seeds, pumpkin seeds and low milk and yogurt fat, ”she advises.

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If you are not a fan of green leafy vegetables, lenses and other foods rich in magnesium, you can always take an additional cost. "Obtaining nutrients through food is always better - more bioavailable and more physiological," explains Bredesen. "However, if you cannot browse their diet, supplementation is the best way to do so, and much better than being deficient."

"It is always better to aim to obtain the majority of your vitamins and minerals through food," competition. But if you are looking for a magnesium supplement, it has some recommendations. "Nature made has a wide variety of magnesium products for all purposes. They have magnesium vitamins with different doses and powers, and even differentiate their products as Magnesium citrate And Magnesium glycinate , which serves different objectives in the body. Magnesium citrate is more common, better absorbed by the body and tends to relieve constipation, while magnesium glycinate is the more useful form to help sleep, anxiety and inflammation. ""

Avena underlines that any type of magnesium you take "will help various body processes and even support the healthy regulation of blood sugar, stress levels, bone health, etc."

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Increasing your magnesium intake is not the only way to keep your brain healthy. Bredesen says that Reduce inflammation And keeping your energy level up is two things that can have "a major impact" on cognition, because the two are associated with cognitive decline. "The optimization of these two contributors [can] help you maintain your brain health for years," he said.

"If you are over 40 or if you have a cerebral fog (for example, COVID), we recommend a cognoscopy (brain check)," he adds. He also lists seven things he calls "fundamentals to remain sharp: nutrition (diet rich in plants and slightly ketogenic), exercise, sleep (and make sure that you have no sleep apnea, A common contributor ), Stress management, brain training, detoxification and certain targeted supplements. ""

Best Life offers the most up -to -date information for high -level experts, new research and health agencies, but our content is not supposed to replace professional advice. Regarding the medication you take or any other health issue you have, always consult your health care provider directly.