A Harvard nutritionist and brain expert avoids these 5 foods that “weaken memory and focus” – archyde

No matter how old you are, it’s never too late start eating in a way that will give you the best possible chance of fighting off dementia as you get older and making sure you feel focused and sharp every day.

As a nutritionist, faculty member at Harvard Medical School, and author of “This is your brain when you eat, ”I investigate how our intestinal bacteria can trigger metabolic processes and brain inflammation that impair memory. Existing studies Point out the idea that we may be able to reduce the possibility of dementia by avoiding foods that affect our gut bacteria and can weaken our memory and focus.

Here are the foods I try to avoid or reduce to help fight inflammation and promote brain health, sharp thinking, and good decision-making:

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The brain uses energy in the form of glucose, a form of sugar, to stimulate cellular activity. However, a high-sugar diet can lead to excess glucose in the brain, which Studies have linked Impaired memory and less plasticity of the hippocampus – the part of the brain that controls memory.

Consuming unhealthy processed foods like baked goods and soda, which are often laden with refined and added sugar – often in the form of high fructose corn syrup – inundates the brain with too much glucose.

Although every body has different needs, American Heart Association recommends that women consume no more than 25 grams of sugar per day and that men stay below 36 grams of sugar per day. (To find out if a packaged food contains added sugar and how much, check the “Added Sugar” line in the Nutritional table.)

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French fries, tempura, samosas, fish and chips and chicken-fried steak. Is your mouth watering? I get it.

However, when it comes to brain health, it pays to cut back on the amount of fried foods you eat. Actually, a study 18,080 people included found that a diet high in fried foods was associated with lower levels of learning and memory. The likely reason: These feelings of guilt cause inflammation, which can damage the blood vessels that supply blood to the brain.

Another study examined 715 people and measured their degree of depression and mental resilience. It also documented their fried foods consumption. In fact, researchers found that those who ate more fried foods were more likely to develop depression during their lifetime.

If you eat fried foods daily, switch to weekly. If it’s a weekly habit, try to enjoy it only once a month. If you don’t eat fried foods, you are already on your way to happier times!

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Even if foods high in carbohydrates – such as bread, pasta, and everything else made from refined flour – don’t taste sweet, your body processes them in a similar way to sugar.

That means they can also increase your risk for depression. Don’t panic, I am not going to suggest cutting carbohydrates out of your diet entirely! But the quality of the carbohydrates you eat is important.

In 2018, Researcher seeks to assess which specific carbohydrates, if any, are associated with depression. They conducted a questionnaire called the “Carbohydrate Quality Index” to 15,546 participants.

“Better quality” carbohydrates were defined as whole grains, high fiber foods, and those with a low glycemic index (GI). The GI is a measure of how quickly foods are converted to glucose when they are broken down during digestion; The faster a food turns into glucose in the body, the higher its GI ranking.

The researchers found that people had the highest score on the Carbohydrate Quality Index, which means they were consuming better quality carbohydrates 30% less likely to develop depression than those who ate high GI carbohydrates.

High GI carbohydrates include potatoes, white bread, and white rice. Honey, orange juice, and whole wheat bread are medium GI foods. Low GI foods include green vegetables, most fruits, raw carrots, kidney beans, chickpeas, and lentils.

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In my practice I often meet people who lead stressful lives. The “work hard, play hard” mindset often leads to heavy alcohol consumption on weekends to reduce stress. While drinking may relax them in the moment, they pay for it the next morning when they wake up nervous with brain fog.

Archana Singh-Manoux, research professor and director at the French Institute for Health and Medical Research, and her colleagues followed 9,087 people over 23 years to find out how alcohol is linked to the occurrence of dementia.

In 2018, in British Medical Journal, they reported that people who completely avoided alcohol or consumed more than 14 drinks a week were at higher risk of dementia than those who drank alcohol in moderation.

In General, men who consume more than 14 drinks a week or more than four drinks in a day at least once a month are considered heavy drinkers, as are women who drink more than seven drinks a week or three drinks a day. But different people (and their brains) react differently to alcohol abuse.

Whenever I work with anxious patients who drink alcohol, I always ask them to consider the contexts in which they may be consuming unhealthy alcohol – for example, drinking as a means of coping with something they want to avoid – and to take into account the amount they drink in moderation.

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Nitrates can be used as preservatives and to improve the color in deli slices and sausage products such as bacon, salami and sausage associated with depression.

One Recent study even suggests that nitrates can alter gut bacteria in such a way that they tip the scales in the direction of bipolar disorder.

If you just can’t live without salami and sausages, look for those made with buckwheat flour, which is used as a filler. Buckwheat flour contains important antioxidants this can counteract some of the negative health effects of this meat.

Dr Uma Naidoo is a nutrition psychiatrist, brain expert, and faculty member at Harvard Medical School. She is also the director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the author of the bestselling book “This Is Your Eating Brain: An Essential Guide To The Surprising Foods That Combat Depression, Anxiety, PTSD, Obsessive-Compulsive Disorder, ADHD, and More.” Follow her on Twitter @DrUmaNaidoo.

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