Experts Unveil: Power Up Your Brain & Discover the Best Mind-Boosting Foods – International Edition (English)

Researchers have discovered that the brain continuously remodels its connections, which is referred to as neuroplasticity.

By fostering the development and persistence of fresh neural pathways, you can enhance both the volume and robustness of your brain (referred to as cognitive reserve). This augmentation makes your mind better equipped to withstand deterioration in memory and fend off dementia.

To achieve this, you must engage your mind intellectually and sustain your social relationships.

Tim Beanland from the charity emphasizes the importance of continuous education. Alzheimer's Society often involves frequently engaging in novel pursuits. As he explains, "When your brain acquires a new skill, it undergoes restructuring, enhancing cellular connections and boosting resilience."

Tim suggests that you will gain the greatest advantages by frequently engaging in various tasks and workouts that demand focus instead of sticking to identical puzzles.

He recommends attempting the following:

• Volunteer A study conducted in 2023 discovered that elderly individuals who engaged in volunteer work had a lower likelihood of developing dementia. Scientists at the University of California linked these findings to increased mental activity, greater social interaction, and a heightened sense of purpose among those volunteers.
• Don't ask Google If you struggle to remember something promptly, attempt to figure out the solution rather than instantly looking it up online, since this approach does not aid your memory over time.
• Study or play a musical instrument Those who engage in regular practice are less prone to experiencing memory decline, according to studies.
• Learn a language Individuals proficient in multiple languages have been shown to shield their minds from dementia more effectively compared to monolingual speakers, according to various studies. Explore web-based language tools such as the Duolingo application, offering over 40 different language courses at no cost.
• Disregard the buzz around online brain training. "You might end up spending quite a bit on brain training apps. While these can be entertaining, the proof of their effectiveness is rather limited," according to Tim.

TRY THE MIND DIET

Individuals following a Mediterranean-style diet, which includes an abundance of seafood, nuts, fruits, and vegetables, have been shown to be 23 percent less likely to develop dementia, regardless of their genetic predisposition, according to a 2023 study conducted in the United Kingdom.

A variant of this eating plan, called the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay), designed specifically to safeguard cognitive function, emphasizes the inclusion of veggies, olive oil, berries, legumes, whole grains, poultry, nuts, and fatty fish (ideally at least once weekly). It also advocates for reducing intake of sugary snacks, red meats, cheeses, and butters.

REDUCE JUNK FOOD

Ultra-processed foods (UPFs), including items like sweetened breakfast cereals, convenience meals, and commercially baked breads, typically contain elevated levels of sugar, saturated fats, sodium, and artificial additives while being deficient in fiber. These characteristics have been associated with increased risks of obesity and cardiovascular diseases, which are also known risk factors for dementia.

Researchers from University College London discovered that a diet rich in ultra-processed foods significantly contributes to obesity, which is a major risk factor for dementia.

Despite continuing investigations into the prolonged impacts of ultra-processed foods (UPFs), experts from The Lancet stated that additional associations with dementia were likely to be discovered "with near certainty."

ENJOY A COFFEE

According to Aidan Goggins, a pharmacist and an independent advisor to the supplement industry, consuming a few cups of coffee daily may aid in protecting your brain; however, exceeding three cups could diminish these advantages.

Coffee includes protective substances such as caffeine, polyphenols, and trigonelline — these components work together to boost brain activity, shield it from harm caused by free radicals, and provide antioxidant defense for the blood vessels supplying the brain.

Evidence suggests that moderate intake may aid in protecting against cognitive decline along with reducing the risk of heart failure, strokes, and diabetes—all factors associated with an increased likelihood of developing dementia.

If you've never been much of a coffee drinker before, be cautious about starting later in life: research indicates that this could raise your chances of experiencing mild cognitive impairment, which can precede dementia, cautions Aidan.

GO FOR GREENS

Broccoli, peas, asparagus, lettuce, beans, and whole grains, which are high in folate, might help prevent Alzheimer’s disease in older individuals.

A research conducted by the University of California in 2005 revealed that individuals who consistently ingested 400 micrograms of folate, also known as folic acid (a vital B vitamin essential for maintaining brain health), each day reduced their likelihood of developing dementia by half through dietary intake and supplementation.

It is believed that folate can reduce the activity of the amino acid homocysteine — elevated levels of this compound raise your chances of developing heart disease, stroke, and dementia.

EAT MORE BEANS

Beans and legumes are the most abundant sources of dietary fiber—and studies indicate that individuals with insufficient fiber intake face a significantly higher likelihood of experiencing cardiovascular issues, which can be an indicator for dementia development.

Any half can of beans offers you 9 grams towards your suggested daily intake of 30 grams.

Fiber is crucial for maintaining a healthy microbiome, believed to be important in fighting bodily inflammation.

Nutritionist Rob Hobson recommends incorporating pulses into your bolognese dish to increase its fiber content. He also mentions not forgetting about baked beans, though he advises choosing a lower sugar option.

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