If you can make a simple lifestyle, change to reduce the risk of developing dementiaWill you do that?
Surveys show that more than half of people are very afraid of dementia or Alzheimer diagnosis, suggesting that there may be strong incentives to do so. In the UK, a dementia study conducted by the Alzheimer’s Society found that 62% of people think a diagnosis means “life is over”. Similarly, in the United States, survey showed a 31% increase in fear of dementia, and 66% of respondents were at least worried about caring for a loved one with dementia.
Improve brain health is a popular topic among Eatthis.com readers, so we sought the advice of a Harvard-trained nutritional biologist and psychiatrist who is an expert on how nutrition impacts nutrition. Brain. Uma NaidooMDis the director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and the national and international best-selling author: This is your brain about food. She’s also a professional chef who believes that eating a whole plant-based diet is the best nutritional approach for brain health. “First, I like to seek out nutrients in the most delicious ways possible for healthy aging and to prevent neurocognitive decline,” says Dr. Naidoo.
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Eatthis.com: Got it — whole foods first. But let’s just say we don’t eat our healthiest all the time. If you could choose one supplement to protect against dementia, what would it be?
Dr. Naidoo: I will optimize turmeric with a little black pepper or a folate supplement, along with Omega-3 fatty acids. (Omega-3s are found in fish oil supplements and fatty fish.) As folate deficiency can cause certain neurological conditions, improving folate status has beneficial effects on brain health. our set and cognitive age. Leafy green vegetables, such as spinach, Swiss chard, and dandelion greens are excellent sources of folate, also known as vitamin B9. While turmeric (curcumin) can be taken as a supplement, dry seasoning is easy to use and you only need a small amount, less than a teaspoon a day with a pinch of black pepper*. I find that when people get these nutrients through food, they tend to take them continuously rather than taking supplements.
* (Learn showed that the better black piperine increased the bioavailability of curcumin’s antioxidant compounds by up to 2000%. To know more about curcumin, read Why you should eat turmeric right now.)
Eatthis.com: Are there any other dietary supplements that you would suggest readers consider and ask their doctors?
Dr. Naidoo: Yes, definitely – from a nutritional point of view when it comes to mental health, looking for sources of magnesium, vitamin Dand omega-3s are a great place to start.
Eatthis.com: Would you recommend those because we Americans tend to lack them?
Dr. Naidoo: Right. Those nutrients can be hard to come by in your daily diet, so they’re a “low fruit” to supplement. Omega-3 fatty acids especially helpful for brain and blood vessel health. They also reduce inflammation, which contributes to their neurocognitive benefits and neuroprotective properties.
While all of these supplements can help ensure you’re getting the nutrients that support brain health, as a nutritional psychologist, I believe starting with a healthy diet. Eat a varied and whole food approach to include these nutrients in your diet, because then you get the benefits of fiber, protein, and antioxidants as well. in whole foods. You can even get your omegas from plant food. For example, Brazil nuts are rich in omega-3s. While there is no recommended daily allowance for omega-3s, the National Institutes of Health recommends an adequate omega-3 intake for men of 1.6 grams per day and 1.1 grams per day for women.
In addition to considering these brain health supplements, avoid The worst eating habits for your brain, according to experts.
Jeff Csatari
Jeff Csatari, a contributing writer for Eat This, Not That!, is responsible for editing Gal Zinc Media’s books and magazines and advising journalism students through the Zinczenko New Media Center at Moravian University. in Bethlehem, PA. Read more