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We often say, “A man may eat his iron and steel, yet be hungry.” But have you ever thought that eating is not only about satiety but also may affect our brain health.
Especially for our older friends, dietary habits may directly relate to the development of dementia. Yes, you heard it right, our dietary habits, especially some seemingly harmless habits, may quietly affect brain health.
There is a big sister who loves to cook, although she doesn’t eat much greasy food, she likes to use a lot of cooking oil for frying because she believes that this makes food more delicious. However, excessive intake of fats not only increases the risk of cardiovascular diseases but may also affect the blood supply to the brain, thereby affecting cognitive function.
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Many people also do not pay attention to the diversity of their diet. For example, there is a grandfather who, due to difficulty in chewing, only eats soft and liquid food for a long time. Although this solves the problem of eating, a long-term monotonous diet can lead to nutritional imbalance, especially a lack of essential fatty acids and proteins, which are crucial for maintaining normal brain cell function.
From these fictional examples, we can see that dietary habits are indeed closely related to brain health. Poor dietary habits may unknowingly accelerate the aging process of the brain and may even become a catalyst for dementia.
Of course, these are just preliminary observations; each person’s lifestyle and genetics will influence the final health outcomes. However, adjusting dietary habits is undoubtedly an aspect that we can control.
People over 60 should pay attention to the “3 not to eat” in their diet, which you may not have paid much attention to before, but they have unexpected effects in preventing dementia.
Avoiding excessive refined sugar is a point you may have heard countless times, but few truly understand its impact on brain health. Refined sugars, including common white sugar and artificial sweeteners, can provide energy quickly, but they can also cause sharp fluctuations in blood sugar levels.
These rapid changes in blood sugar can disrupt the balance of neurotransmitters in the brain, which over time may impair cognitive function and accelerate cognitive decline.
Avoiding excessive trans fats is also important. Trans fats are mainly found in artificial butter, fried foods, and some processed foods. They are used in industrial production to enhance the stability and taste of foods, but they pose a potential threat to human health.
Trans fats increase the risk of cardiovascular diseases and pose significant challenges to brain health. Lack of sufficient Omega-3 fatty acids can affect the brain’s reaction speed and memory.
While sodium is an essential mineral for maintaining normal physiological functions in the body, excessive intake of sodium salts is often the root cause of many health problems, especially in controlling blood pressure. Excessive sodium intake can increase the pressure on the brain’s blood vessels, which may affect the blood flow to the brain over time, reducing the supply of oxygen and nutrients to the brain cells, ultimately affecting the normal functioning of the brain.
Imagine an elderly grandmother who loves homemade desserts and needs some sugar every day to satisfy her taste. In this case, reducing sugar intake and opting for natural sources of sugars, such as fruits, can not only meet her sweet cravings but also help her maintain a healthier lifestyle, slowing down cognitive decline.
In this process, we can see that adjusting dietary habits, especially in old age, not only concerns physical health but is also an effective way to maintain brain vitality. By avoiding these “3 not to eat” foods and combining them with moderate exercise and social activities, we can create a healthier environment for the brain, delay, or perhaps even prevent the development of dementia.
“Cognitive stimulation” is not just about reading and solving Sudoku; the scope of cognitive stimulation can be wider. When you learn new things, the brain has to step out of its comfort zone, creating new neural pathways, which are valuable in preventing brain aging.
Imagine a 70-year-old learning to play the guitar; he is not only enjoying the music but also activating multiple areas of the brain related to hand coordination, auditory processing, and memory formation.
Emotional health is equally important for brain health, especially with advancing age. Negative emotions such as long-term stress, anxiety, or depression can affect the brain’s chemical environment, potentially leading to a decline in cognitive abilities.
Fostering positive emotional regulation, such as engaging in volunteer services, maintaining a positive social life, or even participating in relaxation activities like meditation or yoga, can help the elderly better manage their emotions, reduce stress, which is crucial for maintaining cognitive function.
High-quality sleep is critical for brain health, especially during the deep sleep stages when the brain undergoes a ‘self-cleaning’ process, clearing out proteins that might lead to cognitive decline, such as β-amyloid proteins.
Consider an elderly person who often suffers from insomnia; if they can improve the quality of sleep by enhancing the sleep environment or adjusting daily habits, such as sleeping and reducing caffeine intake regularly, these simple changes can have a significant positive impact on their memory and overall brain health in the long run.
We cannot overlook the “environmental stimuli.” Living in a vibrant environment or regularly changing environments, such as through traveling, can provide new visual and sensory stimuli, promoting brain vitality.
Older people who spend long periods in a monotonous environment may feel bored and lonely, accelerating cognitive decline. Conversely, a stimulating and diverse environment can promote brain activity and delay the aging process.
For example, an elderly person who enjoys gardening can not only experience the growth of life through daily gardening activities but also maintain physical vigor and mental agility.
We can see that preventing dementia is not limited to changing diets or increasing physical exercise. The brain is a complex system that requires support from multiple aspects to maintain its function.
By providing cognitive stimulation, emotional management, maintaining sleep quality, and environmental stimulation, we can offer a comprehensive support system for the elderly to help them maintain brain health, delay, and possibly prevent the onset of dementia.
These methods not only contribute to physical health but also add enjoyment to life, enhancing the quality of life. This is the core message we want to convey today: A healthy lifestyle and optimistic attitude towards life are the secrets to achieving healthy longevity that everyone can attain.
What are your thoughts on dementia? Feel free to discuss in the comments section!
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References
[1] Pan J, Ouyang X, Hu Y, et al. The present status of benefits and related influential factors among caregivers of elderly dementia patients [J]. Modern Medicine & Health, 2024, 40(11): 1876-1878.
