revealed: 13 ways to prevent dementia according to a neuroscientist - replacement stainless steel grill grates
Dementia and Alzheimer's are now the leading causes of death in the UK, with an estimated 850,000 people in the UK suffering from dementia, more than ever before.
This figure is expected to be in the next decade and the World Health Organization (WHO)
It is estimated that the number of deaths from Alzheimer's worldwide will increase by 2030.
The good news is that there is a lot of research on these devastating diseases and how to prevent them through simple lifestyle changes.
Dr. Lisa Mosconi, neuroscientist and director of Alzheimer's disease prevention clinic at Weill Cornell Medical School in New York, described in an interview with healthista some simple dietary adjustments to combat dementia.
Remember your "sugar door ". The brain relies solely on glucose (sugar)
62 grams of glucose per day (
About 250 calories)to function.
Dr. Moscone wrote.
"Carbs are not enemies and are essential for a healthy brain . ".
However, before you decide to have pizza and ice cream for dinner, Mosconi revealed that our brain opens the sugar door when we need glucose, but once enough sugar doors are provided, we
Any additional glucose in the blood faces a closed door that causes blood sugar to rise and weight gain.
What sugar should we eat?
The good news is that our smart brain can convert fructose in fruit and honey and lactose in milk into glucose.
Mosconi believes that fruits like "kiwi fruit, grapes, raisins and dates, as well as honey and maple syrup" are better natural sources to provide glucose.
The bad news is that candy, cookies and cakes contain a lot of other sugar, but there is very little glucose.
Mosconi asserted that we need to reduce the intake of sugar to the correct type and quantity the brain needs to avoid health risks and keep the brain healthy.
Understanding your nutritional synergies is not only related to specific nutrients, but also to how they interact.
Make sure you have a variety of different foods and nutrients in your diet, such as PUFAs, omega-
3 and B vitamins to fully support your brain.
This recipe in Mosconi's book provides the brain with the greatest nutritional synergy: ginger garlic marinade ingredients grilled salmon (serves 2)
Direction: focus on plant-based plants --
Food-based food is the first food our brains use, says Mosconi, and our early ancestors were raw vegetarians.
Plant foods contain all the vitamins, minerals, good carbohydrates, good fat, thin protein we need, so try to add as many fresh fruits and vegetables as possible to your food.
Avocado is essential to the brain, she says.
When feeding the brain with Healthy Essentials, almonds, Brazilian nuts and chia seeds are also essential.
Just make sure you don't eat a lot of nuts, eight to ten nuts are enough to provide enough healthy fat for your brain.
Although we enjoy the luxury of visiting the farmers market every day, most of us live too far away or have no time at all.
Organic food can be expensive, but Mosconi has some tips to help you save money while buying organic food.
Where you need to go
Mosconi's "dirty bulldozers" represent the foods that are most contaminated with pesticides and chemicals that should be organic if you can afford them.
There are apples, celery, tomatoes, cucumbers, grapes, peaches, peaches, potatoes, spinach, strawberries, blueberries, sweet peppers.
However, "Clean 15" agricultural products can be used in their non-
Organic form with onion, avacado, sweet corn, pineapple, mango, sweet peas, eggplant, cauliflower, asparagus, Kiwi, cabbage, watermelon, grapefruit, sweet potato, cantaloupe.
So reserve more fresh fruits and vegetables and rely on these cheaper foods.
To further reduce costs, avoid buying pre-cleaned fruits and vegetables.
Also try to buy the products of the season-you can always freeze the food for months when it's not in the season.
In addition, in order to avoid the intake of pollutants and pesticides, wild fish are chosen instead of farmed fish.
We 've all heard that "breakfast is the most important meal of the day"-really.
In the morning, your brain needs a sustainable source of energy, such as fresh fruit, whole grains, or thin protein.
This will help you prepare for the day, stop your snacks and choose unhealthy food for the rest of the day.
Don't eat snacks and takeaways, instead, it's good for everyone to take them away occasionally, but getting into the habit of snacking and takeaways can damage your brain and body.
The takeout contains refined oils, sugar, fat and cheap ingredients that will allow you to consume more hormones and pesticides.
Use truly healthy ingredients to maximize your brain's health and help prevent age-related brain diseases.
When consumed in the purest form, dark chocolate is considered a super food.
So, like most of us, if you find yourself craving something sweet after dinner, you can choose to eat dark chocolate.
High quality dark chocolate containing at least 65 cents of cocoa has a lower sugar content and is rich in antioxidants.
Due to the high content of the antioxidant compound resveratro, red wine can protect our brains.
Resveratro is also said to be helpful in longevity.
She suggested that women should drink a small glass of wine every day for the sake of brain health.
Organic Pomegranate juice is also rich in antioxidants if you don't like wine.
Grape juice and plum juice are also good options.
Try Intermittent (overnight)
We have all heard of a very successful 5: 2 diet, a normal balanced diet in five days, but only a maximum of 600 calories in two days.
Although fasting sounds terrible, you'll be surprised how easy it is if you fast overnight.
Give yourself 12-
Take a 16-hour break from dinner to breakfast or lunch-thankfully, for at least six to eight hours, you'll fall asleep.
Interestingly, new research has shown that you can improve your cognitive ability and help you live longer by reducing your overall calorie consumption.
Brain cells strengthen themselves when they are hungry, so don't eat late at night and try intermittent fasting to improve your overall brain health.
Stealing from the world's best dietes' blue zone is the five most concentrated regions of centenarians (
People who live to be more than 100 years old)in the world.
Although geographical distance and culture may be different, people live in similar ways.
They are physically active, have a slow pace of life, have low stress, take a nap frequently, and have strong social and family connections.
There are also similarities in terms of food.
They eat mainly plants.
Based on a small amount, the calorie intake is moderate.
They usually start the day with a hearty breakfast, followed by lunch and dinner.
And, rarely eat meat, eat up to five times a month-which is very different from most Western countries, which eat meat almost every meal.
Let's look at the world's most intelligent diet.
Mediterranean vegetables contain wild greens such as dandelion, beans and potatoes, as well as a large amount of healthy fat from fish and olive oil, and sometimes cheese and red wine.
Olive oil is a particularly important part of the diet with high antioxidant content.
Be sure to eat a variety of vegetables, fruits, beans, nuts, whole grains and fish.
This food will provide the necessary nutrients for your brain.
Dr. Mosconi said that Indian curry Americans are 8 times more likely to develop Alzheimer's disease than Indian curry Americans.
When we think of Indian cuisine, we think of spices.
Spices used in Indian cooking are known for their brains
Recently popular spice ginger powder, but has always been the signature spice of Indian food, is a powerful resistance
An inflammatory agent rich in antioxidants.
Recent evidence suggests that by keeping our neurons healthy as we age, it also helps to prevent memory loss and dementia.
Try this recipe in Dr. Mosconi's book, which features turmeric and other spices.
Ingredients (chickpeas)serves 4)
Direction: an antioxidant diet similar to the Mediterranean diet, which focuses more on the nutrients of plant foods.
To protect our brains, fruits and vegetables are rich in antioxidants.
Nuts, walnuts, olivesoil and dark-
Colored beans such as raw cocoa beans are also rich in natural antioxidants.
Eat them as often as possible.
The main antioxidants that everyone needs, especially in foods that contain sulfur, such as asparagus, avocado, spinach, broccoli, cabbage, broccoli, onions and garlic.
Keto dietThis is similar to intermittent fasting.
Fasting increases the production of ketone bodies, Dr. Mosconi said.
When we have low glucose levels, the brain becomes a ketone to get energy, so if you want to strictly limit the intake of carbohydrates, the body enters the "ketone disease" state, this forces the body to burn fat.
If you don't delay the idea of fasting, then this diet must sound like a good idea.
Remember that ketone is not the first energy source for the brain-glucose is.
Mosconi warns that trying a ketone diet can lead to adverse effects such as constipation, flatulence, digestive disorders, and "ketone breathing", so if you want to try this diet, know the risks, make sure you pack your gum. . .
It is not recommended to use aluminum, plastic and synthetic surfaces such as Teflon, as these surfaces contain compounds (
This may be toxic to brain health.
She recommends the use of stainless steel, glass and ceramic kitchenware.
Take a nap in the afternoon-the brain also needs sleep.
Giving priority to sleep does not mean a lack of productivity or laziness.
In fact, lack of sleep seriously damages our brain health and increases our risk of developing Alzheimer's disease.
Studies have shown that adults who sleep less than five hours a night have higher levels of Alzheimer's plaques in their brains than adults who sleep more than seven hours.
Sleeping can give the brain time to remove harmful toxins and waste.
If you want to make sure your brain has enough opportunities to clean yourself, pay attention to sleep, says Mosconi.
"Putting a glass of water next to the old H2O in the bed is crucial for energy production, as it carries the oxygen needed to breathe and burn sugar to get more energy, thus promoting the health of the brain.
Like sleep, water can also remove waste.
Our bodies cannot store water, so we need to make sure fresh water is provided every day.
We are advised to drink eight to ten glasses of water a day (two litres)
This can improve your brain performance by 30 cents.
When you drink caffeine-containing drinks, they dehydrate you.
Always make sure you have a glass of water next to your bed and stipulate that the first thing in the morning is a glass of water.
This increases your ability to wake up and help you get ready to leave the house and don't miss the train to work.
End your day with a cup of herbal tea and keep hydrated while you sleep.
If you can only drink two liters of water per day, not the water itself, you can choose the water --
Cucumber, lettuce, celery, strawberries and other foods are rich in moisture, with a moisture content of more than 90%.
Permission was originally reproduced on Healthista.