Some days, I feel sharp, clear, and on point with my thought process. Other days, my thoughts feel foggy, and I have to concentrate hard to remember things. Many things play a part in our brain health. But, according to research by the World Health Organization, dementia is increasing. By 2050, 152 million people will suffer from dementia. That is almost triple the current number.
A study done in 2022 revealed eating ultra-processed foods accounted for 28% of cases of dementia. Those cases were preventable. Changing their diet could have prevented memory loss. Ultra processed foods slowly over the years deteriorate your memory. By the time the symptoms have increased its too late, the damage is done. So, exactly what are those foods?
Ultra-processed foods would be the number one culprit. They’re packed full of artificial additives, industrial oils, refined carbohydrates, chemical preservatives, and lots of sodium. The additives cause inflammation, which becomes chronic. Chronic inflammation causes damage to brain cells. Ultra processed foods can’t supply the nutrients the brain needs to stay healthy.
Your brain needs sugar to function, but added sugars are concentrated. That much sugar impairs memory and interferes with the ability to learn. It also increases brain inflammation. A protein in the brain, BDNF (brain derived neurotropic factor is affected. It helps existing brain neurons to survive, and encourages new ones to grow. High sugar intake prevents development of new neurons. People with high sugar intake, have poor memory and tend to have anxiety and depression.
Relaxing with a glass of wine after a hard day helps you to unwind. But a Science research found that alcohol destroys the function and structure of your brain. A 2022 study in Nature Communications reported brain scan results of over 36,000 moderate drinkers (1 to 2 drinks daily). The scans showed reduction of grey matter and aging of the brain. Every drink after two added 0.4 years of brain aging.
Our body’s don’t produce omega-3’s, important for brain health. Omega 3’s are found in fish but they also carry mercury. The WHO places mercury in the top ten of most dangerous chemicals to our health. The type of mercury found in fish is methylmercury, breaks the blood brain barrier. This opens the brain to other toxins. Methylmercury not only works at the cellular area but destroys neural cell membranes. That action leads to aging of the brain. As well it triggers mental health conditions, like depression and paranoia. Memory deteriorates rapidly and physical conditions like headaches, tremors, fatigue, and impaired sense of taste, smell, and hearing.Fish with a high level of mercury include shark, swordfish, king mackerel, marlin, and large tuna.
First thing in the morning I’m drinking a mug of coffee. Moderate use of caffeine has some benefits, but excessive caffeine use destroys your brain health. Caffeine is found in other drinks. Energy drinks, pre-workout drinks and some soda drinks can lead to excessive caffeine use. More than 400 mg/day of caffeine shrinks the grey matter of your brain. The tissue responsible for memory, making decisions, and cognitive function. Chronic use of caffeine, disrupts sleep, increases cortisol (the body’s stress hormone)production. Anxiety, depression, and panic attacks could occur.
Compounds called Advanced Glycation End Products (AGE’s) may be silently killing your brain. These compounds form when sugars combine with protein (amino acids). The more sugar you have in your body, the more of these harmful chemicals you make. The main source of AGE’s is our diet, it is a normal part of metabolism. High levels of AGE’s in our tissues or circulation interferes with our body’s natural defenses and become harmful. AGE’s can also cross the blood-brain barrier, allowing toxins to come in. They also could lead to stiff blood vessels, causing reduced blood flow to the brain. It also starve brain cells of nutrients and oxygen. Plaques beta-amyloid and tau-tingles form in the brain leading to Alzheimer’s disease.
Your brain requires certain fats to function. Saturated fats, found in animal products and processed foods are destructive. They cross the blood-brain barrier and gradually break down all defenses. Inflammation floods the hypothalamus (the metabolic command center), and the hippocampus (your memory vault). Disruption of BDNF system leading to poor memory and mood regulation is impaired. Saturated fats interfere with insulin production. Insulin resistant neurons lose their ability to produce glucose,the main source our brains fuel. Our brains have energy plants, mitochondria start to fail resulting in poor memory and dementia. Brain function is impaired from decision making to emotional regulation.
Without a doubt the evidence has been shown that your diet affects your brain health. It is not reasonable that you will change your diet overnight. Take your time and replace unhealthy with healthy. The brain is resilient, it can heal and regenerate with the right nutrients. No matter how long it has been exposed to unhealthy diets.
Your health, your choice!
Until next time
Peace, Love, and Blessings ❤️
