What we put on our plate every day can directly affect brain health and the risk of developing dementia.
According to nutrition experts, some simple dietary choices can help slow brain aging and prevent neurodegenerative diseases.
Studies show that a variation of the Mediterranean diet — rich in leafy green vegetables, whole grains, fish, poultry, and olive oil — can slow brain aging by about 2.5 years. In fact, previous research suggests that this way of eating can reduce the risk of Alzheimer's by up to 53%.
Licensed dietitian Pamela Nisevich-Bede emphasizes that a "brain plate" should include foods that provide high nutritional value, such as:
non-starchy vegetables
pure proteins
brightly colored fruits
nuts and seeds
One of the most recommended regimens is the MIND diet (a combination of the Mediterranean and DASH diets), which focuses on foods that help maintain cognitive function and reduce inflammation and oxidative stress – key factors in brain aging.
However, experts also warn about foods that should be limited. Ultra-processed products, fried foods, and those with a lot of sugar and salt are linked to increased blood pressure, inflammation, and insulin resistance – all of which are linked to cognitive decline.
Sugar, in particular, can negatively affect the brain through frequent fluctuations in blood glucose levels. Studies show that these fluctuations can increase the risk of Alzheimer's, even in people without diabetes.
“The problem is not the sugar itself, but the frequent and large increases in glucose,” explains Nisevich-Bede, adding that stable blood sugar levels are essential for focus and brain function.
When it comes to other foods, such as cheese and red meat, the picture is more complicated. While excessive consumption of saturated fat is linked to cardiovascular problems, some studies suggest that moderate consumption of foods like cheese may be linked to a lower risk of dementia.
Meanwhile, fresh red meat contains important elements for the brain such as iron and vitamin B12, but experts advise avoiding processed products such as sausages and ham, which are associated with an increased risk of disease.
The main message from experts is clear: a balanced diet, rich in natural foods and low in processed products, may be one of the most effective ways to protect the brain and reduce the risk of dementia in the future. /GazetaExpress/
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