Staying safe from dementia with these tricks
Researchers propose 8 special food suggestions to strengthen the brain, which prevent dementia in people
Research shows that dietary considerations may help protect against dementia and even prevent brain-destroying diseases. Some symptoms of dementia include repeating a question over and over, having trouble spelling The words that are used normally in the day and the loss of control of the person in relation to his behavior and emotions that slowly destroy the life of the person and also the life of those around him.
Alzheimer’s disease is the most common cause of dementia in people aged 65 and over. According to the Alzheimer’s Academy report, more than 5.3 million Americans suffer from this disease and every 70 seconds one person is diagnosed with Alzheimer’s! While Alzheimer’s or other forms of dementia are thought to be an inevitable side effect of aging, some research suggests that dietary considerations may help protect against dementia and even prevent brain-destroying diseases.
Because dementia is associated with long-term inflammation, foods that have long-lasting anti-inflammatory effects when added to a person’s diet may delay the effects of aging. In this article, we take a look at 8 available and common foods that have this property.
Bitter chocolate
Research conducted by researchers showed that the flavonoid in cocoa increases blood flow to the brain and may protect the body against conditions that reduce blood flow to the brain (such as dementia and stroke). To use the most properties, buy chocolate with low sugar content and high cocoa content.
In any case, although cocoa is rich in beneficial compounds, its saturated fat content is high and it is often used together with high-fat ingredients such as cream in desserts, so the best way is to have dark chocolate as a meal. Use a small amount once a week
Besides chocolate, flavonoids are found in almost all fruits, vegetables, herbs and spices. A good rule of thumb is that the more colorful the fruit or vegetable, the higher the flavonoid content.
Salmon
According to studies, people who consumed an average of 3 servings of oily fish per week were almost 50% less likely to develop Alzheimer’s and dementia than others. These people had significantly higher levels of omega-3 fatty acids in their blood than those who consumed less fish.
Salmon is a rich source of essential omega-3 fatty acids, as well as other important nutrients such as vitamins D and B12, which help prevent certain neurological disorders. Consuming at least 2 or 3 servings of oily fish per week will help provide anti-inflammatory compounds. Codfish and sardines are also good sources of omega-3 fatty acids.
For people who don’t eat fish, walnuts, flaxseeds, and dark leafy greens are rich sources of plant-based omega-3s and alpha-linolenic acid (ALA), but they are deficient in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the two major omega-3s. are considered
Although ALA is automatically converted by the body to EPA and DHA, in reality the rate of conversion is very low (about 1-2%) and if your omega-6 intake is high, this rate is greatly reduced, so relying solely on Eating walnuts, flaxseeds, and dark leafy greens may not provide your body with enough omega-3 fatty acids.
Turmeric
Plaques accumulated in the brain seem to contribute to the spread of brain cell deterioration and lead to Alzheimer’s disease. A study showed that curcumin in turmeric is an effective substance that destroys brain plaques.
Turmeric has been used as an excellent anti-inflammatory food since ancient times and is commonly used as a seasoning and spice in foods. In the countries that use curry spice (containing turmeric) commonly, a lower rate of dementia has been reported. Add this inexpensive and abundant spice to your food at least once a week to reduce inflammation and prevent dementia.
Ginger has similar anti-inflammatory properties as turmeric. Although research on the effect of ginger on brain activity is limited, ginger’s ability to reduce inflammation may indirectly have some dementia-preventing effects.
Apple
Nowadays, there is more than one reason to eat an apple a day. In research, it has been shown that quercetin, which is abundant in the skin of apples, protects the brain from the damage associated with Alzheimer’s disease and other neurological disorders. Other studies have also shown that eating apples may help reduce the risk of cancer.
walnut
Research on aging has shown that a balanced diet containing walnuts helps improve practical and mental skills in older people. Experts believe that the combination of polyphenols, omega-3 fatty acids and other bioactivating substances present in walnuts are responsible for this beneficial effect, but consuming more than that is not necessarily good. This may be due to the high amount of omega-6 in walnuts.
Although walnuts are rich in alpha-linolenic acid, the amount of linoleic acid, which is an essential omega-6 fatty acid, is higher. Linoleic acid can lead to the production of more inflammatory compounds in the body and less production of anti-inflammatory omega-3 fatty acids, and this is when the ratio of omega-6 to omega-3 is out of balance. Although the exact mechanism of how walnuts work in improving mental performance is unknown, most doctors and nutritionists recommend eating nuts, so don’t hesitate to eat the right amount of walnuts.
Enjoy a handful of mixed nuts, dried fruits (leaves, raisins, and dried berries) and nuts like hazelnuts, walnuts, and pistachios every day to get a range of health-promoting nutrients each day.
Green tea
Green tea is rich in a type of flavonoid called catechin. Many studies have found the health and beneficial properties of green tea, including its ability to reduce the risk of cancer and reversible neurological diseases. Green tea’s ability to maintain weight and control it also makes this food a popular option in many diets. It has become a health promoting food.
Asparagus
In a research, it was shown that people with folate deficiency are 3.5 times more likely to develop dementia. To ensure you get enough folate, use asparagus as an occasional addition to your diet, as one cup of asparagus provides some of your daily folate needs.
Other excellent sources of folate include citrus fruits, legumes (note that for maximum nutrient intake and absorption by the body, sprouted legumes are best), broccoli, cauliflower, beets, lentils, and leafy green vegetables such as spinach and leafy greens. turnip.
All kinds of cherries
Scientists have found that the antioxidant compounds and anthocyanins that give cherries their bright red color have anti-inflammatory properties, but are devoid of any potential side effects. Non-steroidal anti-inflammatory drugs (NSAIDs) can cause adverse effects, some of which include stomach bleeding and heart attacks, but cherries do not irritate the stomach the way industrial drugs do and contain compounds that prevent platelets from sticking together. They prevent in the blood.
Cherries and fruits from the berry family, such as raspberries and strawberries, all contain antioxidants and anti-inflammatory substances that help reduce brain inflammation and brain oxidative stress. Both brain inflammation and oxidative stress are associated with dementia and Alzheimer’s.