Wednesday, May 8, 2024

Longevity secrets: three dietary changes that improve brain function

 Many studies show that what we eat plays an important role in our health, including brain health. However, it is quite difficult to suddenly switch from an unhealthy diet to a healthy one. The solution may be several substitutions of harmful products.


Austin Perlmutter, a therapist, told Psychology Today about them.


Replace processed meat with fish. A study involving nearly 500,000 people found that consumption of processed meat (such as hot dogs, chicken nuggets and many deli meats) was associated with a higher risk of dementia. The doctor recommends replacing such meat with seafood. He especially singles out fish rich in omega-3 ((tuna, sardines, salmon, mackerel).


Replace refined carbohydrates with nuts and berries. Nuts can be a good substitute for refined carbohydrates, notes Perlmutter. As an example, he cites a study that showed that regular consumption of nuts can help reduce the risk of brain diseases and improve cognitive function. The doctor recommends including almonds, walnuts, cashews in the diet.


Berries (such as blueberries) are another great substitute for refined carbohydrates. They are rich in polyphenols, which are associated with improved brain health.


Replace sodas and energy drinks with tea or coffee. The main reasons we love sodas and energy drinks are pretty simple: they make us thirsty and they taste good. In addition, some of them give a charge of cheerfulness. However, scientists suggest that sugary drinks are associated with an increased risk of developing depression. Therefore, Perlmutter advises switching to coffee or tea without sugar.

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