Good Lifestyle

When we Watch old age , Many of us fear dementia for our ability to eliminate the quality of life. According to the centers for disease control and prevention (CDC), it is also seventh cause of death in America. However, this does not mean that cognitive decline is a conclusion before - nor a normal part of aging.

Just Ten percent Adults over 65 live with dementia, and many of these cases can be avoidable using certain lifestyle interventions. These include following a healthy diet, exercising, quitting smoking, limiting alcohol, staying mentally active and taking care of your cardiovascular health.

While no one can go away dementia alone, experts say that after Mental food - a combination of Mediterranean diet And Dash diet - may give significant protection. In fact, according to a 2017 study published in the Journal of the American Gériatrics Society , the individuals who followed the diet by almost 30 to 35% reduced the risk of dementia, compared to those who have not done so.

Wondering what foods are the most powerful protectors of your cognitive health? Read the rest to find out more about six foods that can help reduce your risk of dementia, according to recent research.

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A Recently published study Published in the journal Neuroimage suggests that eating fresh fruit and raw vegetables can help protect from dementia and depression. The researchers examined the transversal imaging data of nearly 10,000 participants in the study of the British Biobank And determined that the consumption of these foods was associated with protective differences in the brain structure.

Scientists have examined the volume of the brain using magnetic resonance imaging (MRI) and noted that the fresh supply of the fruit was positively associated with the total volume of the white substance, while the raw vegetable contribution was positively associated to the volume of gray matter.

"" The consumption of fruits and vegetables seems to specifically modulate brain volumes. In particular, the consumption of fresh fruit can have a protective role in specific cortical areas such as hippocampus, the robustly involved areas in the physiopathology of dementia and depression, "concluded the authors of the study.

Although the increase in your consumption of fruits and vegetables probably probably has a positive effect on your cognitive and physical health, experts say that some foods, in particular, are the best for brain health. Colorful berries and green leafy vegetables Pack the biggest punch when it comes to dementia.

Another important food additions and legumes if you hope to preserve your cognitive health as you get older. According to a 2023 Study published in the European Clinical Nutrition Journal , people with no history of strokes who regularly consumed beans were at risk significantly lower to develop disabling dementia, compared to those who did not do so.

Although all proteins seem to have a generally protective effect on brain health, it is important where your proteins come from, suggests a Harvard study published in the American Journal of Clinical Nutrition . While the researchers noted a risk of dementia reduced by 11% for the five percent of calories from animal proteins instead of carbohydrates, they found a risk of reduced dementia of 26% for the five percent of calories from Vegetable protein instead of carbohydrates.

“Beans and legumes had the strongest protection association. Risk of 28% lower cognitive decline for each three additional portions per week, " Tian-Shin Yeh , MD, PHD, the principal author and a postdoctoral researcher at the Harvard T.H. Chan School of Public Health, said Harvard Health Publishing .

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Research also shows that eating nuts can protect from dementia. In fact, a 2020 study Published in the journal Nutrients Said that nuts in particular can reduce risk factors for cognitive decline, such as oxidative stress and neuroinflammation.

"The nuts contain several components that have antioxidant and anti-inflammatory effects," explains the study. "Animal and human studies of our groups and others suggest that nutty supplementation in food can improve cognition and reduce the risk and / or progression of light cognitive disorders (MCI) and Alzheimer's disease ( Ad). "

Eating whole grains rich in fiber can also protect against dementia, a 2023 Study suggest. The study examined the data of 2,958 subjects of Framingham offspring cohort And found that people who ate whole grains regularly were at a reduced risk of cognitive decline.

"After multivariate and food adjustments, individuals with the highest category for total food consumption of whole grains (WG) had a lower risk of dementia all causes and dementia in the MA than people with category the category weaker, "wrote the authors of the study.

However, they note that the reduction in the rate of dementia "slightly flat to more than one and two portions per day, respectively".

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The mind regime recommends limiting your consumption of red meat and other animal products rich in saturated fats, including cheese. Instead, he suggests eating fatty fish that are rich in omega-3, including salmon, sardines, trout, tuna or mackerel. AE0FCC31AE342FD3A1346EBB1F342FCB

In fact, according to a 2022 study published in the Nutrition, health and aging journal , he may not take long to start seeing certain advantages. The study authors concluded that 12 weeks of fish consumption in the context of a modified mental regime "could improve the cognition of cognitively intact and resource -limited elderly".

For better brain health, creators of the mind regime do not suggest consuming more than one tablespoon of butter or margarine per day. In place, they recommend cooking with olive oil, which is much lower in saturated fat and higher in mono-insaturated hearts in heart health.

A recent study revealed that consumption of a spoonful of olive oil a day could reduce your risk of dying of dementia by 28%.

"Our study strengthens food directives recommending vegetable oils such as olive oil and suggests that these recommendations not only support heart health, but also brain health," said Anne-Julie Tessier , co-author of the Research and Postdoctoral Fellow at the Harvard T.H. Chan School of Public Health, via Press release . "Opture for olive oil, a natural product, instead of fats such as margarine and commercial mayonnaise is a safe choice and can reduce the risk of deadly dementia."

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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.