A Dietitian Suggests Five "Bad" Foods That May Help Enhance Cognitive Health
- It's critical to maintain cognitive health. It has an impact on our memory retention, learning, and thought processes.
- In terms of diet, certain "bad" foods—like coffee, berries, and nuts—support brain health.
- Cognitive health is also supported by getting enough sleep, exercising, and managing stress.
Our ability to think, learn, and remember things is influenced by our cognitive or brain health. Our cognitive health can also be negatively impacted by a variety of factors, including mood and substance use disorders, illnesses like Alzheimer's disease, and injuries like strokes. 1
However, there are numerous things we can do to promote our mental well-being and prevent many of these illnesses and ailments, such as eating a balanced diet, exercising frequently, and getting enough sleep. Increase your consumption of omega-3 fatty acids and antioxidants when it comes to diet and eating for brain health. Here are five "bad" foods that might help you enhance your cognitive health to get you started.
1. Oily Fish
Because of worries about mercury levels, you might steer clear of fish, but you're losing out. Numerous fish species are excellent for your health in addition to being low in mercury. In addition to being a great source of protein, fish can contain heart-healthy omega-3 fatty acids, depending on the type. The good fat can be found in mackerel, sardines, tuna, and salmon.
Every cell in the body, including those in the brain, has membranes that are built with the aid of omega-3 fatty acids. Fish eaters scored higher on the memory performance index and had healthier brain structures, according to a meta-analysis. 2 Try one of the salmon recipes in this compilation of nutritious salmon recipes.
2. The berry
Fruit's natural sugar content makes some people wary of it, but it's crucial to remember that fruit contains natural sugar rather than added sugar. Additionally, fruit—like berries—has a lot of fiber, which helps prevent blood glucose spikes.
Anthocyanins are antioxidants found in strawberries, raspberries, and blueberries. These antioxidants combat inflammation and oxidative stress, which can cause neurodegenerative diseases and brain aging. 3 Fruit can be eaten as a simple snack or side dish or added to cereal, smoothies, yogurt, and salads. In addition to increasing your intake of antioxidants, eating a variety of fruits also provides you with a good supply of vitamins and minerals.
3. Tea and Coffee
The gotta-have-it craving that many of us experience gives caffeine a bad reputation as a vice, which is unfortunate because some caffeine sources, like tea and coffee, can be beneficial to our health. According to research, consuming three or more cups of tea or coffee daily lowers the risk of dementia and Alzheimer's disease. 4 Coffee or caffeinated tea should only be consumed in the morning to prevent disturbing your sleep.
4. Eggs.
In the past, eggs were viewed as a "bad" food due to their high cholesterol content. However, we now know that the unhealthy LDL levels in our blood that cause cardiovascular disease are caused by saturated fat, which is found in food. Because of their high protein content and the presence of vitamins D, B12, and B6, along with choline, eggs are a fantastic choice.
Our bodies require choline in order to make acetylcholine, a neurotransmitter involved in memory and other processes in the brain and nervous system. 5 Although the evidence is conflicting, some studies have suggested that B vitamins can help older adults slow down their mental decline by reducing their levels of homocysteine, an amino acid that may be connected to dementia and Alzheimer's disease. 6
5. Chocolate Dark
Some people avoid this delectable dessert because chocolate is frequently regarded as decadent, a sweet treat, or an indulgence. However, flavonoids, an antioxidant found in cocoa, may improve memory and slow the deterioration of the mind that comes with aging. In addition to increasing blood flow in the brain, flavonoids promote the growth of neurons and blood vessels in areas of the brain that support memory and learning. To increase the amount of flavonoids and antioxidants in your chocolate, look for dark chocolate that contains at least 70% cocoa.
Additional Techniques for Improving Cognitive Health
Although your diet plays a significant role in maintaining your cognitive health, you can also try the following other tactics:
Make sure you get enough rest. The neural pathways in our brains that enable learning and memory formation are maintained by sleep. Additionally, sleep deprivation impairs focus and reaction time. Numerous processes in the brain, including the communication between nerve cells, or neurons, depend on sleep. 8 Every night, try to get at least seven hours.
regular exercise. Engaging in physical activity can improve our ability to think, learn, solve problems, and control our emotions. It can lessen anxiety or depression and enhance memory. Frequent exercise can also lower the chance of dementia and other forms of cognitive decline. 9 Look for a movement that you like.
Control your stress levels. Reducing stress is crucial because research indicates that stress impairs memory, attention, and cognition. The body gets ready to react to a stressful event by boosting heart rate and blood pressure, boosting blood flow to muscles, and lowering immune response. Long-term effects of these reactions on cognitive function include metabolic syndrome, hypertension, and elevated levels of cortisol and norepinephrine. 10. Stress reduction techniques include yoga, reading, hanging out with friends, and taking a stroll outside.
Meal Plan for Cognitive Health
Our Professional Opinion
When it comes to promoting cognitive health, diet is crucial. Certain foods that may be considered forbidden, unhealthy, or "bad" may actually help prevent diseases of the brain and cognitive decline. Choose foods high in antioxidants, choline, omega-3 fatty acids, and a wide range of vitamins and minerals, especially B vitamins, when you're eating for your cognitive health. Eat a variety of foods, such as coffee, eggs, berries, fish, and yes, chocolate. Health-promoting practices like getting enough sleep, exercising frequently, and managing stress can be beneficial in addition to consuming these foods.