As we age, many people begin to complain that “memory is not as good as before”, “the brain reaction is slow”. In this issue, I’ll talk to you about: how to keep your brain young? What do I need to pay attention to in my diet?

These 7 kinds of food most harmful to the brain

The brain is the most important organ of the human body, and its function is also related to the food we eat every day. Eating the wrong food can hurt your brain. The American “organic food network” contains an article, listing the seven kinds of food that hurt the brain the most.

Trans fats. A high intake of trans fats can lead to a decline in cognitive ability, brain capacity and memory. Studies have found that people who consume large amounts of margarine, baked goods, chips and crackers, frozen and canned foods containing trans fats are at significantly higher risk of developing Alzheimer’s disease.

Sugary drinks. Regular consumption of sugary drinks such as sodas, sports drinks and some fruit juices can lead to chronic diseases such as type 2 diabetes, high blood pressure, high cholesterol and Alzheimer’s disease. Studies have found that consuming excessive amounts of the highly concentrated sweetener fructose reduces learning ability, memory, overall brain function, and may also lead to inflammation in the brain.

Refined Carbohydrates. Refined carbohydrates break down into sugar more quickly, increasing the risk of memory impairment, inflammation in the body, and senile dementia. Studies have found that children who eat too many refined carbohydrate foods score lower on intelligence tests. Seniors who ate more refined carbohydrates had twice the risk of mental disorders and senile dementia compared to those who ate more whole grains, fruits and vegetables.

Processed Packaged Foods. Processed packaged foods, such as instant foods, canned foods, and a variety of snack foods, remove important nutrients from food and replace them with sugar, fat, and salt. Regular consumption tends to increase the risk of brain tissue damage and reduced brain volume, and may also damage the blood-brain barrier (the protective membrane that shields the brain from harmful substances).

Alcoholic beverages. Studies have found that long-term alcohol consumption can lead to brain shrinkage and damage brain neurotransmitters. Alcoholics are also more likely to be deficient in vitamin B1, increasing the chances of developing organic amnesia syndrome. The condition causes brain damage, memory loss, confusion, instability and intermittent vision loss.

Fish with high mercury content. The heavy metal mercury is most harmful to neurological health. Bluefin tuna, sailfish, mackerel, shark, grouper and tilapia are longer-lived and predatory, and mercury can remain in the body after eating other fish.

Sugar-free foods containing aspartame. Studies have found that just eight days on a diet high in aspartame resulted in participants scoring significantly lower on psychological tests and being more irritable and depressed. Another study showed that people who consumed large amounts of sugar-free beverages (containing artificial sweeteners) had a significantly increased risk of dementia or stroke.

A predominantly vegetarian diet is not good for brain health

Some nutritionists have pointed out that a predominantly vegetarian diet may affect the intake of the nutrient choline, which is vital for brain health.

Nutritionists are urging healthcare professionals and consumers to recognize the importance of a choline-rich diet and the ways to get it. If the recommended intake is not met, it will need to be obtained through diet or supplements, especially as choline intake in pregnant women is vital for fetal development.

Dr. Emma Derbyshire from the consultancy Nutrition Watch, in an article published in the British Medical Journal – Nutrition, Prevention and Health, points out that choline, a nutrient found mainly in animal foods, is essential for brain health, especially fetal brain development, and also affects liver function. However, the body’s liver does not produce enough choline on its own to meet its needs, and it needs to get it from the diet and supplements.

Choline comes mainly from beef, eggs, dairy products, fish and chicken, and small amounts can be obtained from nuts, beans and cruciferous vegetables such as broccoli. Some current dietary guidelines that advocate limiting the intake of whole milk, eggs, and animal proteins may affect the intake of choline.

Do four things with your diet for a younger brain

Do not overeat. Often when you eat too much, most of the blood in your body is mobilized to the intestines for digestion. An important law of the brain’s neural activity is that excitation and inhibition are induced by each other, if the nerve center in charge of gastrointestinal digestion – the vegetative nerve is excited for a long time, the corresponding area of the brain will also be excited, which will inevitably inhibit language, thinking, memory, imagination and other areas, leading to obesity and “brain no matter what! This will inevitably inhibit language, thinking, memory, imagination and other areas, leading to obesity and “brain not working”. Japanese experts found that about 30% to 40% of Alzheimer’s patients, young adults have the habit of long-term satiety. A study in the Netherlands suggests that eating six minutes full helps protect the brain. It is recommended that we do not eat too much, only eat six or seven minutes of fullness at each meal.

Drink enough water. The main component of the brain is water, lack of water is the first impact on the brain. British researchers found that when thirsty, people’s reaction will slow down, a cup of water can improve the efficiency of the brain. This is because, when a person is thirsty, the brain processing thirst sensation information takes up part of the brain’s resources. After hydration, this part of the brain’s resources is released, improving the overall reaction speed. It is recommended that you drink water diligently, two or three sips at a time, and not wait until you are thirsty. In addition, you should also focus on three drinking periods per day: a glass of water (about 200-300 ml) in the morning, a glass of water one hour before bedtime, and a glass of water before meals.

Eat deep-sea fish, eggs and leafy greens often. Salmon, sardines and other deep-sea fish can provide omega-3 fatty acids, which is one of the nutrients needed for the brain to repair itself, allowing for a smoother transmission of information; egg yolks are rich in choline components that can promote brain development, which is very helpful in improving memory and reflexes, and the lecithin in them is the raw material needed for neurotransmitter manufacturing; leafy greens are rich in antioxidant substances, which can help to eliminate free radicals in the body and slow down the aging of the brain. These foods are good for heart health and blood circulation when consumed in moderation, and brain health requires smooth blood circulation to provide oxygen and nutrients. It is recommended that you eat 40 to 75 grams of fish and other aquatic products, 40 to 50 grams of eggs, and 300 to 500 grams of vegetables, half of which are leafy greens, every day.

Stay away from foods high in salt and sugar. Excessive salt and sugar not only injure our blood vessels, but also accelerate brain degeneration. U.S. researchers have found that a high-salt diet accelerates cognitive deterioration in the elderly, and eating large amounts of sugar over a long period of time leads to memory loss and other problems. Therefore, the daily diet should strictly control the intake of salt and sugar, the former hiding in salted vegetables, ham, instant noodles and other foods, the latter in sweets, sweet drinks and other foods with high content. In addition, trans fatty acids, peroxylated lipids, aluminum, etc., are brain “killers”, containing these ingredients to eat as little food as possible: trans fatty acids hiding in the egg yolk pie, pearl milk tea, French fries, potato chips, pastries, cookies, ice cream and other processed foods; peroxylated lipids hiding in the fried fish and other foods; aluminum hiding in the doughnuts, twists, shrimp chips and other foods with a fluffy or crunchy texture.

A few good habits that will also keep your brain young

Put some pep in your step. A study in the New England Journal of Medicine suggests that a short brisk walk during the day may significantly reduce the risk of developing Alzheimer’s disease. This is because walking at a rhythmic pace improves blood flow to the body and makes the mind agile.

Learn a new language. Research published in the American Journal of Neurology found that spending 10 minutes a day learning a new skill could help avoid cognitive decline. The study suggests that learning a new language may be more effective than any medication in combating the development of Alzheimer’s disease.

Don’t be cynical. A Finnish study shows that cynics are more likely to experience a decline in mental function than other people their age. Scientists hypothesize that a depressed mind accelerates the aging of the mind and affects physical and mental health.

Watch some comedy. According to the American Federation for Experimental Biology, spending 20 minutes a day laughing can lower stress hormones, such as cortisol, and stave off cognitive decline. Seniors may want to watch an episode of a comedy after dinner and laugh.

Brush and floss daily. People with healthy teeth not only have bright smiles, they’re more likely to maintain a quick mind. Swedish researchers found that people who don’t floss are more likely to have cognitive impairment.

Don’t stay up late and get enough sleep. Learning and memory studies have found that getting less than six hours of sleep a night can lead to Alzheimer’s disease. It’s best for older people to stay up late and get about seven hours of quality sleep.