According to a massive new study, regularly eating highly processed foods like fast food, packaged snacks, and sugary drinks can raise your risk of dementia by a very large proportion. Scientists came to the conclusion that the risk of dementia went up by 25% with each 10% increase in the daily consumption of ultra-processed foods. The results support the idea that diet over many years is very important for brain health and getting old with your brain function intact.The article on theCentre for Alzheimer Research Foundation implies that mere minor adjustments in one’s diet, for instance, using whole or minimally processed foods instead of processed ones, may eventually lessen the risk of dementia.
Foods that increase Dementia risk
Fast food and fried itemsIt has been found that frequent intake of fast food like burgers, fried chicken, and pizza can lead to an increased risk of dementia due to the fact that these foods are very high in saturated fats and sodium.Sugary drinks and sodasOne of the factors leading to insulin resistance and inflammation, which are harmful to brain function, may be the consumption of sugar-sweetened beverages.Processed snacks and packaged foodsBiscuits, chips, snack bars, and instant foods are often laden with preservatives and artificial additives that may negatively affect memory and other cognitive functions.Ultra processed “low-fat” productsFirstly, “low fat” products can still be highly processed and to brain health may still be harmful due to the presence of additives and refined ingredients.
What are ultra-processed foods?
Ultra-processed foods are products that are industrially made and contain a long list of additives, preservatives, artificial flavourings and refined ingredients. Such foods may deliver convenience and taste, but they are void of the nutrients that the brain needs to function properly.Any of the following might be ultra-processed foods:
- Cheeseburgers and meals from fast-food restaurants
- Fried chicken, sausages and pizza
- Chips, biscuits and snack bars
- Sweet sodas and soft drinks
- Packaged breads, crackers and breakfast cereals
- Ice cream, ketchup, mayonnaise and canned baked beans
These foods are usually laden with refined carbohydrates, salt, unhealthy fats and added sugars, which have all been associated with inflammation and cognitive decline.
Study findings: How diet affects Dementia risk
The study examined information of more than 72,000 adults aged 55 and above from the UK Biobank. The participants were monitored for an average of 10 years.The major discoveries are as follows:
- People whose food intake was more than 25% of ultra-processed foods had the greatest risk of dementia.
- Those people who consumed less than 10% of ultra-processed food had the least risk of dementia.
- If 10% of processed foods were replaced with whole foods, the risk of dementia would drop by 19%.
- If a person were to reduce his/her intake of ultra-processed foods by only 50 grams a day, then the risk of dementia would be lowered by 3 percent.
Foods that help prevent Dementia
Fresh fruits and vegetablesAs a good source of antioxidants and fibre, fruits and vegetables are helpful in lessening inflammation and nourishing brain cells.Lean proteinsNon-processed meats, eggs, and plant-based proteins that are good for the brain neurotransmitters and muscle health, which is connected to cognitive ability.Seafood (not fried)Omega-3 fatty acids, which are the main reason for the protection of brain cells and the reduction of the risk of Alzheimer’s disease, are given by fish.Whole grains and fibre rich foodsWhole grains are good for blood sugar regulation and become a source of health for the gut, both of which are important for brain function.Healthy fatsOlive oil, nuts, and seeds are made up of the 3 most common heart-healthy fats which help in increasing the blood flow to the brain
Small changes in diet can create significant impact
Scientists are emphasising the fact that just by changing half of an apple or a small portion of vegetables daily and at the same time decreasing processed food intake can have a considerable effect in lowering the risk of dementia. Such easy-to-handle dietary changes may turn out to be a way of keeping memory and other cognitive functions intact with the passage of time.Ultra-processed foods may be attractive because of their convenience, but their long-term use might lead to serious implications for brain health. The consumption of whole and minimally processed foods is not only a good physical health practice but may also lower the risk of dementia and Alzheimer’s disease. Gradually making small changes in your everyday diet can be a crucial step in maintaining your brain’s health in the years to come.(Disclaimer: This article is for general information only and does not replace medical advice. Always consult a qualified healthcare professional before making dietary or treatment changes.)
