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Eating these 9 foods can enhance your memory, cognition and overall brain health



You already know that eating certain foods can help you lose weight and reduce the risk of diabetes and heart disease, but following a healthy diet can also keep your brain sharp. The neurologist and author of the book Dale E. Bredesen, MD, said that the food you eat can affect the health of the nervous system in many ways, including its effects on insulin resistance, detoxification and systemic inflammation, and provide key vitamins. The end of the Alzheimer’s disease program, An entire section is devoted to foods that help prevent cognitive decline.The trick is to find a way of eating that optimizes your brain power with Is sustainable.

Scientists are working hard to solve this problem and discover how we can use nutrition to enhance our cognitive abilities.For example, a study published in 201

5 Alzheimer’s disease It was found that the MIND diet can shorten your cognitive age by 7½ years. The MIND diet is the abbreviation of Mediterranean DASH intervention for neurodegenerative delay. It combines the essence of the Mediterranean and DASH diet and locks in all parts related to the protection of dementia. Dr. Bradson said: “High-quality fats and vegetables such as olive oil (including high folic acid and cruciferous plants for detoxification) are brain-healthy dietary components.” “At the same time, vegetables and wild fish with low mercury content They are all beneficial to the brain in the DASH diet.

The team of researchers behind the 2015 study followed up 900 men and women between the ages of 58 and 98 for an average of 4 1⁄2 years, assessed their diets through detailed food questionnaires, and tested them every year Cognitive function. They scored the participants’ diets based on how well they matched the Mediterranean diet, DASH, or MIND diet patterns. The DASH diet reduced the risk of Alzheimer’s disease (AD) by 39%, the MIND diet by 53%, and the Mediterranean diet by 54%. But wait a moment-when participants follow their eating habits moderately, instead of strictly following them, only the MIND diet can achieve significant results. Those who followed it closely reduced the risk of AD by 53%, and those who followed it well reduced it by 35%.this means strict Following DASH and the Mediterranean diet may reduce AD ​​risk-but doing so may reduce medium Stick to the MIND diet.

It’s worth noting that in this study, the people with the highest scores on the MIND diet ate cheese and fried or fast food less than once a week, red meat less than four times a week, and desserts, pastries or sweets. The frequency is less than five times a week. They also use less than a tablespoon of butter or margarine a day and make olive oil their main source of fat. Translation: Just eating foods that are good for the brain is not enough. To help reduce the risk of AD, these people with poor health must also be restricted.

“Several trials are currently underway to test the impact of MIND diet on cognitive decline and other structural changes in the brain in 604 adults after 3 years,” FACN Central Nervous System Professor, Dr. Christy C. Tangney (Christy C. Tangney) Say. Department of Clinical Nutrition, Chicago Rush University Medical Center, co-author of the 2015 study. “We will learn more about the role of this diet plan in brain health from this trial. The MIND diet is also one of the four lifestyle methods being tested in another ongoing clinical trial. The trial is called US Pointer (a study on how to protect brain health through lifestyle in the United States to intervene to reduce risk).”

For people who really want to take things to a higher level, Dr. Bradson recommends following a diet that supports ketosis, and research shows that this diet can enhance cognitive abilities. His KetoFlex 12/3 diet, which is low in carbohydrates, is mainly a plant-based diet, requiring you to eat all food within a 12-hour period a day and stop eating three hours before going to bed. If this sounds too troublesome for you, please do your best to limit your intake of processed foods, red meat, and sugar, while giving priority to foods that are good for your brain. With the following all-stars with a vegetarian diet of your choice every day, you will gain better intelligence.


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