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 are legitimate to limit these foods and drinks if they haven't done so yet. Say there is a reason.
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 the juice and sugar sweetened drinks.
"Many people don't understand how a tall glass of fruit juice can have a negative effect on the brain for breakfast. Fruit juice has some usefulness. It's a sweet drink that contains a lot of nutrients, but still contains very little fiber, "said Susan Kelly, a registered nutritionist at pacific-analytics.com, a diagnostic lab that performs a variety of medical tests. ..
"Consumption of sweet drinks has been accused of reducing total brain and hippocampus," she continues.
Kelly eats whole fruit, not fruit In the form of a drink, he added that is the best. According to the British Heart Foundation, blending fruits produces natural sugars that are "released from within the cell walls of the fruit to become" free sugar "" and add sugars such as honey and maple syrup.
Too much alcohol
Long-term happy drinking and dinner rituals with Vino are clearly your nogin Not good for.
"Alcoholic beverages have a great impact on the communication pathways of the brain. People who drink a lot of alcohol can learn things and process new data while being depressed and chaotic. It gets harder, "says Kelly.
"To avoid such brain damage, women should not drink more than one glass of alcohol, men should stick to two glasses a day.
Refined sugar
Why are delicious treats such as pastries, ice cream, yogurt, cookies and candies bad for your brain? The answer lies in the purified sugar.
"The intestine contains beneficial bacteria called the microflora, which play an important role in maintaining both physical and mental health. These health benefits Also includes mental health, which is known as the "intestinal brain axis", "Trista K. Best offers a nutritionist registered with the Balance One supplement (balanceone.com).
She added that it is important to understand and carry the intestinal nervous system, a vast network of neurons that line the intestinal tract, in order to harmonize with this "intestinal brain axis". I did. A message from the intestine to the brain and vice versa.
"Researchers are the brain and your enteric nervous system: this is What they call the intestinal axis, "she says, referring to a paper published in Integrated Medicine: AClinician's Journal.
"This line of communication works bidirectionally, connecting the emotional and cognitive centers of the brain with peripheral intestinal function, which balances intestinal health and the microbiome. That's very important, "said Best, who states that dietary sugar can lead to intestinal dysiology [imbalance].
Refined grain
As with refined sugar, ingestion of refined grain products such as white bread,pizza, britos, white rice, and white pasta To a minimum. Helps support a healthy and functioning brain.
"Purified grains can increase inflammation and worsen mental health," said Sheetal DeCaria (revitalizemedcenter.com) of M.D., who specializes in pain and mental health. increase.
"Increased levels of inflammation are mental health, including depression. "It's related to disability and fatigue," she continues, pointing out a 2019 study published in a peer-reviewed journal, Frontiersin Immunology.
Instead of refined grains, choose whole grain products such as whole wheat bread, whole grain pasta, barley, oatmeal, brown rice, and millet.
Burning too much calories
It may not be in a particular food or food category, but if you swallow too much calories on a regular basis, your brain It can be bad news for your health. To an expert.
"In addition, eating or consuming large amounts of calories in a short period of time increases the risk of memory-related problems and overall cognitive impairment," says Kelly.
"Overeating is thought to cause obesity, which causes diabetes, hypertension, 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.
"Even diet soft drinks, which are believed to be healthier options, have been linked to increased brain inflammation and increased risk of depression, according to studies. "Masu," says De Caria.
Double board certified integrated pain doctor 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 on heavy consumption of soft drinks and increased risk of fractures can reduce bone density). There is sex). A straw that breaks the back of a diet cola.
Inflammatory foods
Another type of food to avoid to enhance brain health is snacks that cause inflammation.
"Junks, fried foods, sweet products, and red meat become enemies of the brain when they are content with them," says Kelly.
