Alarming research links 5 popular foods to dementia risk

A growing physique of research claims that dementia risk is less about one defining trigger and more about the buildup of on a regular basis components—from blood pressure and sleep to pollution publicity and social connection—that quietly form cognitive decline a long time before symptoms seem.

“What you eat not only affects your waistline — it also shapes your brain’s future,” Dr. Ramon Velazquez, a neuroscience advisor and research advisor at Mind Lab Pro, a pioneer in mind health, told New York Post.

Several research have raised considerations about the influence of sugar and saturated fats on the mind, highlighting their potential to contribute to mind inflammation. Velazquez touts (*5*)every meal as an alternative to either shield or injury our neural connections.

“The brain is incredibly resilient, but it’s also vulnerable to the constant barrage of inflammatory foods in the typical Western diet. And unlike other organs, the brain has a limited ability to repair itself once damage occurs,” he said, adding that brain health should be a priority regardless of what age you’re at.

“The damage from poor dietary choices accumulates silently over decades. The foods you eat in your 30s and 40s set the stage for how your brain will function in your 60s, 70s, and beyond. If you have a family history of dementia or Alzheimer’s, poor dietary choices can accelerate the onset of symptoms by years or even decades,” he added.

Which foods should I avoid for better brain health?

1.) Ultra-processed foods

Ultra-processed foods are loaded with high levels of sugar, sodium, preservatives, artificial ingredients, and unhealthy fats, which can trigger inflammation throughout the body, including the brain.

“Studies have found that people who consume the highest amounts of ultra-processed foods have a 28% faster rate of global cognitive decline,” said Velazquez. “These foods trigger inflammatory responses that damage the delicate connections between brain cells.”

A 2022 examine from Neurology found that for every 10% increase in daily consumption of extremely processed foods, the risk of dementia elevated by 25%.

Velazquez recommends swapping ultra-processed foods with recent, complete foods or minimally processed foods.

2.) Foods cooked with high heat

Food that is cooked at high temperatures through grilling or frying creates compounds recognized as Advanced Glycation End-Products (AGEs).

“AGEs trigger oxidative stress and inflammation in the brain,” Velazquez said. “They’ve been linked to the development of amyloid plaques – the same protein deposits found in Alzheimer’s disease.”

Instead of high-heat cooking strategies, strive to cook food via steaming, poaching, or stewing.

3.) High-mercury fish

While eating fish could be helpful for health, some large species comprise high ranges of mercury that can hurt the physique over time.

“Mercury is particularly damaging to neural tissue because it can cross the blood-brain barrier,” said Velazquez. “Once inside the brain, it disrupts cellular function and can lead to cognitive impairment over time.”

Swap big fish for smaller ones such as salmon, trout, and sardines, Velzaquez beneficial.

4.) liquor

“Long-term heavy drinking causes the brain to shrink in volume. It particularly affects the prefrontal cortex – the area responsible for decision-making and rational thought,” Velazquez warned.

Science has proven that there is no safe amount of alcohol that one can consume, and any amount can cause damage to the brain. If you can’t quit alcohol completely, try to pair it with food and allow sober days in between for the brain to recover. 

5.) Artificial sweeteners

While artificial sweeteners have become a popular alternative for those trying to reduce their sugar intake, they can do more harm than good.

“Recent studies suggest that certain artificial sweeteners can alter gut bacteria in ways that may promote inflammation,” famous Velazquez. “This inflammation can affect cognitive function and potentially increase the risk of neurodegenerative disorders.”

The best swap to make is changing synthetic sweeteners with natural alternate options, such as honey or maple syrup.