As summer approaches, many people may be taking a look at their diet in order to get ready for swimsuit season – but nutrition is about more than our exterior appearance. What we eat can also influence our brains.
For example, a recent ABC 7 report explored the connection between our brain and our gut.
“Our gut microbiome and our brain kind of have this bi-directional communication where they talk to each other, and one can impact the other,” said Roopal Lalaji, a psychologist quoted by the outlet.
Those concerned about brain health can avoid certain foods that could cause brain decline, or rot, and stock up on others to keep their minds nourished.
What to avoid
In a CNBC op-ed, Harvard nutritional psychiatrist Uma Naidoo split up foods that could impair memory and focus into five groups: foods made with industrial and processed seed oils; foods with added and refined sugars; processed foods; foods with artificial sweeteners and fried foods.
This week, the Huffington Post also published a piece with advice regarding foods to avid for optimum brain health. Many falling into Naidoo’s categories and some pose different risks.
Trans fats
“A diet that incorporates fatty foods like French fries can damage blood vessels that supply the brain, causing cognitive impairment,” neurologist Dr. Pedram Navab explained, according to Huff Post. “It reduces the blood-brain barrier (BBB) integrity and leads to neuronal damage of the hippocampus, a part of the brain that is instrumental for learning and memory.”
Naidoo also cited a study that found that a diet of fried food and processed meats was linked with lower cognitive scores. Fried foods are high in trans fats.
Dr. Shae Datta, a neurologist and co-director of the NYU Langone Concussion Center, avoids margarine due to trans fats, said Huff Post.
“We often hear that trans fats aren’t good for your heart and blood vessels. The same applies to the vessels of the brain,” she said, citing a study that details this connection.
Sugars
While some foods with sugar – such as berries – are beneficial for brain health, added and refined sugars can take a toll on the brain.
“Soda is one of the worst foods for brain health due to the high concentration of simple sugars, which damage the blood vessels supplying the brain,” said neurologist Dr. Shaheen Lakhan, according to Huff Post.
Although white bread and white rice aren’t as sweet as soda, they also have a high amount of refined carbohydrates that can spike blood sugar, according to WebMD. Both sugar and refined carbs can cause a crash, paired with mental fogginess, and refined carbs can increase risks of Alzheimer’s disease.
Doughnuts are another sugary treat WebMD said to avoid in order to maintain brain health, since they are also deep fried.
“You get an inflammation double-whammy from the deep-frying process and the excess sugar,” said the site.
Artificial sweeteners
Food with artificial sweeteners might not pack on pounds like real sugar, but it can have a negative impact on brain health, according to experts.
Even protein powder marketed as healthy and lower-calorie have these sweeteners, neuroscientist Friederike Fabritius, said, per Huff Post. He said they can “wreak havoc on your gastrointestinal microbiome.”
Diet and “zero” versions of soda have the same problem, said Lakhan.
Processed foods
Processed foods can contain trans fats and, according to Naidoo, have been linked to cellular aging. Some food processes, including the solvent process used to make decaf coffee, can be particularly harmful.
“Solvents, the chemicals used to remove caffeine from coffee, are generally toxic to humans,” according to Sean Callan, a neuroscientist and CEO of Ellipse Analytic, as quoted by Huff Post. “Many are linked to increased risk of cancer or neurological harm, especially in large or repeated doses. Beyond that, solvents like methylene chloride (a solvent commonly used in the decaffeination process) are known to cross the placenta, meaning pregnant women risk exposing their unborn child to the solvent.”
Unhealthy oils and syrups
Highly processed oils such as soybean oil and corn-based products can contain omega-6 fatty acids that trigger chemicals that lead to inflammation in the brain, said Naidoo.
According to WebMD, many salad dressings and sauces also have “surprisingly large amounts of high-fructose corn syrup,” that is linked to a “variety of health problems, including memory loss and a decline in brain performance.”
Certain proteins
Studies have indicated that protein intake is important for protecting cognition. However, WebMD said that people should be careful with three types of protein: ahi tuna, swordfish and red meat.
“Swordfish, ahi tuna, and other big fish lose points because they tend to be high in mercury,” said the site. “That’s a neurotoxin – meaning toxic to your brain – that may lead to higher risk of memory loss and poorer thinking skills in older adults.
WebMD warned against red meat due to its saturated fat content. The Mediterranean-DASH Diet Intervention for Neurodegenerative Delay recommends a maximum of four servings per week of beef, pork, lamb, or products made from these meats.
Cannabis-infused foods and alcohol
“Besides the short-term cognitive impairing effects of cannabis, tetrahydrocannabinol (also known as THC, or what produces the ‘high’) appears to constrict arteries in the brain,” said Dr. Lester Leung, a neurologist and the director of the Comprehensive Stroke Center at Tufts Medical Center, per Huff Post. “This can be very dangerous when used in large amounts by people with migraines, a very common headache condition that, together with heavy cannabis use, can lead to stroke, even in young, otherwise healthy people.”
Dr. Byran Ho, a neurologist and director of the Movement Disorders Program at Tufts Medical Center, also warned against alcohol consumption, as it is a “neurotoxin that can injure both the central and peripheral nervous system, even if consumed in moderate amounts.”
Food that support brain health
According to Harvard, research “shows that the best brain foods are the same ones that protect your heart and blood vessels.”
Some key brain-healthy foods to look for are: green, leafy vegetables; fatty fish with omega3 fatty acids, such as salmon, cod and canned light tuna; berries; walnuts; tea and coffee.
“In a 2014 study published in The Journal of Nutrition, participants with higher caffeine consumption scored better on tests of mental function,” said Harvard. “Caffeine might also help solidify new memories, according to other research.”
Related
Related
