Here are the 7 worst foods to cut out to protect your brain

The brain is the body’s most essential organ. It allows the heart to beat, the lungs to breathe and all of the body’s systems to work. This is why it is important to maintain the brain in good condition through a quality diet.

Foods have negative effects on the brain, affecting memory and mood and increasing the risk of dementia.

Foods to avoid

Dementia is estimated to affect more than 65 million people worldwide by 2030. But you can help lower the risk of disease by removing foods from your diet.

Avoid sugary drinks

There are many sugary drinks such as sodas, energy drinks and fruit juices. A high consumption of sugary drinks is fattening and increases the risk of type 2 diabetes and heart disease, but it also has a negative effect on the brain.

High consumption of sugary drinks increases the chances of developing type 2 diabetes. In addition, higher blood sugar levels can increase the risk of dementia. One of the components of many sugary drinks is high fructose corn syrup (HFCS). A high intake of fructose can cause obesity, high blood pressure, diabetes and arterial problems. These aspects of the syndrome may cause an increased long-term risk of dementia. It is possible to drink other drinks.

Reduce sugars and refined carbohydrates

Refined carbohydrates are sugars and processed grains, such as white flour. These carbohydrates usually have a high glycemic index. This means that the body digests them quickly, which leads to a spike in blood sugar and insulin. In addition, when taken in large quantities, these foods have a high glycemic load (GL). Glycemic load indicates how much a food raises blood sugar levels, depending on the serving size. High GI and high GL foods have been observed to impact brain function.

Research has indicated that a single high GI meal can impair memory in both children and adults. Another study by college students showed that those who ate a lot of fat and sugar also had poorer memories. This effect could be due to inflammation of the hippocampus, a part of the brain that affects aspects of memory, as well as responsiveness to signals of hunger and fullness.

Inflammation is recognized as a risk element for brain diseases, such as Alzheimer’s disease. Thus, a study focused on elderly people who consumed more than 58% of their calories each in the form of carbohydrates. The study showed that they were at high risk of mental retardation. But, this study could not show if carb consumption was the cause of these lower results or if the two factors were related.

Foods high in fat

Fats are naturally present in animal products like meat and dairy products, they are not a major concern. It is the industrially produced fats, also called hydrogenated vegetable oils, that are of concern.

Artificial fats are in margarine, frostings, fast food, ready-made cakes and cookies. Studies have indicated that when people take in high amounts of fat, they tend to have a higher risk of Alzheimer’s disease.

One study found that people who ate a lot of fat versus unsaturated fat performed worse on measures of memory and recognition. It may be that the relative fat ratios in the diet are a key factor, not just the type of fat itself.

Thus, diets rich in omega-3 fatty acids have been observed to help protect against cognitive decline. Omega-3s increase the secretion of anti-inflammatory compounds in the brain and may have a protective effect, especially in the elderly. You can increase the amount of omega-3 fatty acids in your diet by consuming foods such as fish, chia seeds, flax seeds and walnuts.

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