You don’t have to be old or infirm. start eatingSo that dementia is prevented as much as possible, and that you are able to stay sharp and alert every day.

Harvard Medical School, Harvard Medical School Faculty Member and Author of Nutritional Psychiatry “This Is Your Brain on Food“I research how gut bacteria triggers metabolic processes and brain inflammation which impact memory. Existing studiesWe may be able reduce our risk of getting dementia by not eating certain foods. This can affect our ability to focus and memory, as well as our immune system.

These are some of the foods that I avoid to reduce inflammation, promote good brain health and sharp thinking.

For energy purposes, the brain utilizes glucose (a type of sugar) to power cellular activity. A high-sugar diet may lead to brain excesses. studiesYou can link to memory impairments and less plasticity of the hippocampus — the part of the brain controlling memory.

Consuming unhealthy processed foods like baked goods and soda, which are often loaded with refined and added sugars — often in the form of high-fructose corn syrup — floods the brain with too much glucose.

Each body is different, but the same thing applies to all. American Heart Association recommends that women consume no more than 25 grams of added sugar per day, and men stay under 36 grams added sugar per day. You can check the “added Sugars” section of the package label to see if the food has added sugars. Nutrition Facts panel.)

It is important to reduce your intake of fried food when you want to improve brain health. It is actually better to eat less fried foods. one study including 18,080 people found that a diet high in fried foods was linked to lower scores in learning and memory. These guilt-ridden pleasures may be responsible for inflammation that can lead to blood vessel damage and brain blood loss.

Another studyIt measured the mental resilience and depression levels of 715 individuals. This also recorded their intake of fried food. Researchers found that people who ate more fried food were more likely than others to experience depression later in life.

Switch to weekly if you eat fried food every day. Try to eat fried food once a month, if you’re a daily habit. You’ll be happier if you avoid fried food!

2018 researchersThe researchers sought to identify which carbohydrates may be associated with depression. They administered a questionnaire called the “carbohydrate-quality index” to 15,546 participants.

The “better quality” category included whole grains and fiber-rich foods, as well as those ranked lower on the glycemicindex (GI). The GI is a measure of how quickly foods convert to glucose when broken down during digestion; the faster a food turns into glucose in the body, the higher its GI ranking.

Researchers discovered that the people with higher carbohydrate-quality scores were more likely to eat healthier carbs. 30% less likely to develop depressionThey were healthier than people who ate high-GI carbohydrates.

Potatoes, white bread, and white rice all have high-GI carbohydrate content. Medium-GI foods include honey, orange juice, whole-meal breads and whole-meal breads. The low-GI foods are green vegetables, all fruits, and most legumes.

2018 was the British Medical JournalThey found that those who had more than 14 drinks per day or had abstained completely from alcohol had higher dementia risk than those who only drank moderate amounts of alcohol.

generalHeavy drinkers are men who have more than 14 drinks each week and more than 4 drinks in one single day. This includes women who drink seven to eight drinks per week as well as three or more drinks daily. Alcohol abuse can have different effects on people’s brains.

When I work with anxious patients who drink, I always ask them to consider the contexts in which they might be using alcohol in an unhealthy way — for instance, using drinking as a means of coping with something they are trying to avoid — and to consider moderating the amount they drink.

Nitrates can be used as preservatives and color enhancers in deli slices, and cured meats such as bacon, salami, and sausage. connected with depression.

One recent studyIt is even possible that nitrates could alter bacteria in the gut to cause bipolar disorder.

You can’t live with out salami or sausages. Look for those that contain buckwheat flour. This filler is often used to make them. Buckwheat flour contains important antioxidantsThese meats can have some negative effects on your health.

Dr. Uma NaidooShe is also a nutrition psychiatrist and brain expert. Harvard Medical School. She is also the Director of Nutritional & Lifestyle Psychiatry at Massachusetts General Hospital and author of the best-selling book “This Is Your Brain on Food: An Indispensible Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More.”Follow her on Twitter @DrUmaNaidoo.

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