Eating the wrong food can damage your brain! Follow these 4 dietary guidelines to keep your brain younger

As we age, many people begin to complain that their "memory is not as good as before" and "the brain is slow to react". In this issue, the editor will talk to you: How can we keep our brain young? What should we pay attention to in our diet?

These 7 foods are the most damaging to your brain

The brain is the most important organ in the human body, and its function is also related to the food we eat every day. Eating the wrong food can damage the brain. The American "Organic Food Network" published an article, listing the seven foods that are most harmful to the brain.

Trans fats. High intake of trans fats can lead to decreased cognitive ability, brain volume and memory. Studies have found that people who eat a lot of margarine, baked goods, chips and cookies, frozen and canned foods containing trans fats have a significantly higher risk of developing Alzheimer's disease.

Sugary drinks. Regular consumption of sugary drinks such as soda, sports drinks and some fruit juices can easily lead to chronic diseases such as type 2 diabetes, high blood pressure, high cholesterol and Alzheimer's disease. Studies have found that excessive intake of high-concentration sweetener fructose can reduce learning ability, memory, and overall brain function, and may also cause brain inflammation.

Refined carbohydrates. Refined carbohydrates break down into sugars more quickly, increasing the risk of memory impairment, inflammation in the body, and dementia. Studies have found that children who eat too much refined carbohydrates score lower on intelligence tests. Older adults who eat more refined carbohydrates have twice the risk of mental disorders and dementia compared to those who eat more whole grains, fruits, and vegetables.

Processed and packaged foods. Processed and packaged foods, such as fast food, canned food, and various snacks, remove important nutrients from food and replace them with sugar, fat, and salt. Regular consumption can easily increase the risk of brain tissue damage and reduced brain volume, and may also damage the blood-brain barrier (a protective membrane that protects the brain from harmful substances).

Alcoholic beverages. Studies have found that long-term drinking can cause brain atrophy and damage brain neurotransmitters. Alcoholics are also more likely to be deficient in vitamin B1 and increase the incidence of organic amnesia syndrome. The disease can cause brain damage, memory loss, confusion, instability and intermittent vision loss.

Fish with high mercury content. Heavy metal mercury is the most harmful to neurological health. Bluefin tuna, swordfish, mackerel, shark, grouper and tilapia have longer lifespans and are strong predators. After eating other fish, mercury will remain in the body.

Sugar-free foods containing aspartame. Studies have found that just eight days of a high-aspartame diet can cause participants to score significantly lower on psychological tests and become more prone to anger and depression. Another study showed that people who drink a lot of sugar-free drinks (containing artificial sweeteners) have a significantly increased risk of dementia or stroke.

Vegetarianism is not good for brain health

Some nutritionists point out that a mainly vegetarian diet may affect the intake of choline, a nutrient that is essential for brain health.

Nutritionists call on healthcare professionals and consumers to be aware of the importance of a choline-rich diet and how to obtain choline. If the recommended intake is not met, it needs to be obtained through diet or supplements, especially for pregnant women, where choline intake is essential for fetal development.

Dr. Emma Derbyshire from the consulting agency Nutrition Watch published an article in the British Medical Journal Nutrition, Prevention and Health, pointing out that choline, a nutrient mainly found in animal foods, is essential for brain health, especially fetal brain development, and also affects liver function. However, the choline produced by the human liver is not enough to meet the needs, and it must be obtained from diet and supplements.

Choline mainly comes from beef, eggs, dairy products, fish and chicken, and a small amount of choline can also 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 protein may affect the intake of choline.

Eat these four things to keep your brain younger

Don't eat too much. If you often eat too much, most of the blood in your body will be mobilized to the intestines to meet the needs of digestion. An important rule of brain nerve activity is that excitement and inhibition induce each other. If the autonomic nerve, the nerve center responsible for gastrointestinal digestion, is excited for a long time, the corresponding area of ​​the brain will also be excited, which will inevitably inhibit the language, thinking, memory, imagination and other areas, leading to obesity and "brain failure". Japanese experts have found that about 30% to 40% of Alzheimer's patients have the habit of long-term full eating in their youth. A study in the Netherlands suggests that eating six points full helps protect the brain. It is recommended that you don't eat too much and only eat six or seven points full at each meal.

Drink enough water. The main component of the brain is water, and the first thing that is affected by water shortage is the brain. British researchers have found that when people are thirsty, their reactions will slow down, and drinking a glass of water can improve the brain's working efficiency. This is because when people are thirsty, the brain processes the thirst information and occupies part of the brain's resources. After replenishing water, this part of the brain resources is released, which improves the overall reaction speed. It is recommended that you drink water frequently, two or three sips each time, and don't wait until you are thirsty to drink. In addition, you should also focus on three drinking water periods every day: a glass of water (about 200~300 ml) when you wake up, a glass of water one hour before going to bed, and a glass of water before meals.

Eat deep-sea fish, eggs and green leafy vegetables regularly. Deep-sea fish such as salmon and sardines can provide omega-3 fatty acids, which are one of the nutrients needed for the brain to repair itself and can make information transmission smoother; the rich choline content in egg yolk can promote brain development and is very helpful for improving memory and reaction. The lecithin in it is the raw material needed for the manufacture of neurotransmitters; green leafy vegetables are rich in antioxidants, which help eliminate free radicals in the body and delay brain aging. These foods are beneficial to heart health and blood circulation when consumed in moderation, and the health of the brain requires smooth blood circulation to provide oxygen and nutrients. It is recommended to eat 40-75 grams of fish and other aquatic products, 40-50 grams of eggs, and 300-500 grams of vegetables every day, of which green leafy vegetables account for half.

Stay away from high-salt and high-sugar foods. Excessive salt and sugar not only hurt our blood vessels, but also accelerate brain degeneration. American researchers have found that a high-salt diet accelerates cognitive degeneration in the elderly, and long-term consumption of large amounts of sugar leads to problems such as memory loss. Therefore, the intake of salt and sugar in the daily diet must be strictly controlled. The former is hidden in foods such as pickles, ham, and instant noodles, while the latter is high in foods such as sweets and sweet drinks. In addition, trans fatty acids, peroxide lipids, aluminum, etc. are all brain "killers". Foods containing these ingredients should be eaten as little as possible: trans fatty acids are hidden in processed foods such as egg yolk pies, pearl milk tea, French fries, potato chips, cakes, biscuits, ice cream, etc.; peroxide lipids are hidden in foods such as fried fish; aluminum is hidden in fluffy or crispy foods such as fried dough sticks, twisted dough sticks, and shrimp chips.

A few good habits can also make your brain younger

Put some rhythm in your steps. A study published in the New England Journal of Medicine showed that taking short brisk walks during the day can significantly reduce the risk of developing Alzheimer's disease. This is because walking at a rhythmic pace improves blood flow in the body and keeps the mind sharp.

Learn a new language. A study published in the American Journal of Neurology found that spending 10 minutes a day learning a new skill can help stave off cognitive decline. The study suggests that learning a new language may be more effective than any drug in fighting Alzheimer's disease.

Don't be cynical. A Finnish study shows that cynics are more likely to experience a decline in brain function than their peers. Scientists speculate that a depressed mentality will accelerate brain aging and affect physical and mental health.

Watch some comedy. According to the Federation of American Societies for Experimental Biology, spending 20 minutes laughing every day can reduce stress hormones such as cortisol and prevent cognitive decline. Elderly people may want to watch a comedy after dinner and have a good laugh.

Brush your teeth and floss every day. People with healthy teeth not only have bright smiles, but are also more likely to keep their minds sharp. 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. A study on learning and memory found that sleeping less than 6 hours a night may lead to Alzheimer's disease. It is best for the elderly not to stay up late and ensure about 7 hours of quality sleep.