One of the most vital organs in a human’s body is the brain. The brain controls all the other key organs in the body. It doesn’t only ensure that your lungs keep breathing and your heart beating, but it’s also the store of your memories, feelings, and thoughts which reside or originate from your brain.
A proper diet can be the difference between a foggy head that has a sense of anxiety or a very clear head that has a sense of direction and purpose. Eating healthy will reduce the changing of developing dementia and slow down the aging-related cognitive decline’s rate. Good nutrition ensures your brain is healthy and happy.
On the other hand, some foods are unhealthy for your brain and if you had them too often, you are likely to experience low mood, slowed reaction times and even confusion. In a brutal cycle, a brain that is depressed has little or no ability to make sound judgments so as to improve.
It is high time to begin scaling back if you know that you have some unpleasant tendencies. The brain will not welcome an enormous dietary overhaul at the same time, and though you are aware that it is the right thing to do, you’ll fight to maintain it. You can instead get rid of these 7 things from your diet, one after the other, shifting gradually to protect your brain’s health. You can probably start with #7 since it’s the simplest one to quit.
1. Trans Fats
Fortunately, not all kinds of fat are harmful to you, though there’s one particular type of fat known as trans fat, which has a damaging outcome on your brain. It’s found in animal products such as dairy and meat, but these aren’t as problematic like the trans fat which is industrially produced and pumped into packaged foods.
Also known as hydrogenated oil, individuals who consume too much trans fat in form of canned and frozen meals, store-bought baked foods, creamy beverages, and margarine have a higher risk of getting dementia and Alzheimer. Higher intakes could also cause lower brain volume, poor memory, and early cognitive decline.
2. Sugary Drinks
Drinks such as sports, soda, fruit juice, and energy drinks have very little or zero nutritional value. Too much consumption of such drinks could make one get high blood pressure, dementia or Alzheimer disease, type 2 diabetes and high cholesterol.
A very high fructose intake which is a mega-concentrated sweetener in most sugary drinks, reduces your overall brain function, memory, learning ability and development of neurons in your brain. It could also cause amplified inflammation in your brain.
3. Refined Carbs
These are products which are prepared with processed grains. Though they may not taste sweet, they get quickly broken down into sugar inside the body because this refining procedure removes nutrition and fiber from the original grain. Food that has refined carbs has a very high glycemic load which spikes your blood sugar.
It could lead to dementia, memory loss, and inflammation. Kids that consume foods rich in redefined carbohydrates get lower marks for the non-verbal intelligent tests. Older people whose intake of their day to day calories in refined carbs is more than 58 percent have a double risk of dementia and mental impairment compared to people who consume more vegetables, fruits, and whole grains.
4. Processed and Packaged Foods
Processing removes crucial nutrition from whole meals and replaces it with salt, fat, and sugar. This so-called Western diet depends on convenience and fast-foods over the slow-cooked home-made food.
It is essential that people cook with whole meals often since the Western diet causes the buildup of fat near important organs. This damages brain tissues and reduces the brain’s volume. It could cause interference to the blood-brain barrier which is a membrane responsible for defending the brain against dangerous substances.
It is obvious that alcohol has the ability to damage your brain, bearing in mind the kind of ugly stuff people do while under its influence. Being tipsy once in a while will not cause any permanent harm, but alcoholism and binge drinking certainly can.
Constant intake of alcohol can shrink the brain then disrupt the neurotransmitters which are used by your brains to communicate. Alcoholics tend to have a deficiency of vitamin B1, and this could cause Korsakoff syndrome which causes severe brain damage which leads to confusion, intermittent eyesight loss, unsteadiness, and loss of memory.
6. Fish High in Mercury
Generally, fish is a healthy meal. It has low saturated fat and has omega-3 fatty acids and iron, zinc, magnesium and vitamin B12. However, some fish have plenty of mercury, a heavy metal pollutant, and a neurological toxin. It stays inside the body tissues for long.
Predatory fish have the most content of mercury since they eat other fish which have lower mercury levels. In their lifetime, they can build up mercury levels of up to a million times the amount of concentration of the water they usually swim in. Avoid eating swordfish, tuna, shark, tilefish, and king mackerel to prevent the disruption of the neurotransmitters of your brain.
Sadly, it’s impossible to prevent the harm of excess sugar by substituting it with an artificial sweetener. The producers of aspartame have confirmed that it is safe for use but some studies have linked it to cognitive and behavioral issues. It is a chemical stressor which could cause harmful results on your ability to regulate your emotions or even learn.
One study found out that only 8 days of a very high aspartame meal would cause the participants to score low on mental tests. They’ll feel very irritable and depressed. A similar study showed that those who consume lots of soft drinks have a risk of getting a stroke or dementia.
Your diet plays a really big role in your brain’s overall health in the course of your life. Completely avoiding or reducing the consumption of the above 7 foods could help in improving your cognitive abilities. The more whole foods you eat, the healthier your brain becomes.