Reviewed Diettian Annie Nguyen, Ma, Rd
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The main points
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A new study shows that several nutrients are associated with a lower risk of dementia.
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These nutrients include vitamins and minerals that act as antioxidants as well as fiber.
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High consumption of sugar was associated with increased risk of dementia.
It is natural to forget when aging. But when occasionally “Where did I leave my keys?” Forgotten by the names of relatives and your address, it can be a sign of something more serious.
Dementia is a common term for memory, language, problem solving and other thinking abilities, difficult enough to interfere with daily life. Alzheimer’s disease is the most common type of dementia. Unfortunately, by 2060, Dementia cases will increase double. The US economic burden in the US is expected to increase from an average of $ 172 billion in 2020. Up to $ 1.5 trillion to 2060.
Since no dementia is currently being treated, preventive measures can be a reasonable step. Researchers at the University of Columbia wanted to know which nutrients were related to the reduced risk of dementia – and which could increase the risk. They recently published their conclusions Nutrients; Let’s divide what they found.
Related: 6 things you should do after 5pm
How was this study done?
Researchers supported data from a health and pension study (HRS) ongoing US study, which has been conducted every two years since 1992, which includes adults aged 50 and over. 2013 Food consumption and nutritional consumption have been collected from a subgroup of HRS called health care and nutrition (HCNS).
To evaluate the diet, the participants filled the food frequency questionnaire, asking how often they consume 163 different foods and drinks in the last 12 months. Based on this, the research team calculated nutrient consumption based on the responses of participants to 101 nutrients. Individual nutrients were evaluated according to their relationship with dementia. In addition, the researchers estimate the composite scores of some nutrient groups.
The cognitive skills of the participants were evaluated by two different methods. One of the ways was through a telephone conversation with the participants and the other through the respondent to the commissioner. By applying the intermediate server method, someone close to the participant answered questions about the levels of the participant’s memory, restrictions on instrumental daily life activities and cognitive disorders. Researchers will use this information to find associations between nutrient consumption and the risk of dementia.
The study involved 6,280 HCNS participants who met the criteria for researchers, which included all diet information and cognitive assessments. Researchers also adjusted for demographic information such as age, race, gender, BMI, education level, smoking condition, alcohol consumption and physical activity.
What did this study show?
After statistical analysis, the results show that several nutrients were associated with reduced risk of dementia. Five with the strongest association was:
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Isorhamnetin, a type of flavonol
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Beta-tocopherol and beta-tokotrienol-Abi vitamin E forms
This study also supplements the evidence that high sugar consumption is associated with a higher risk of dementia. In view of this, this has also shown some controversial relationships between some other nutrients and higher risk of dementia. We say controversially as they contradict previous research or add a variety of results.
For example, this study shows a connection between certain milk components and increased risk of dementia, including glycerofosfocholine and vitamin D, both who both support brain health in other studies. Researchers note that more research is needed and that this may be due to other food components, not necessarily these nutrients.
This investigation has several restrictions. First, asking people to appreciate how many foods they ate from certain foods in recent years leave a lot of space for bias, oblivion and guessing. Nor have the clinically evaluated cognitive abilities and dementia, so they also leave bias. In the end, researchers did not give up factors such as genetics and environmental factors playing dementia.
Related: nutritionist under the nutritionist, aging brain health no. 1 no.
How does it apply to real life?
Izorhamnetin is a flavonol found in fruits and vegetables, including onions, almonds, berries, cherries, pears, apples and green grapes. It is also found in Ginkgo Biloba, a herb for its brain health.
You will find manganese in nuts, legumes, whole grains and leafy greens. Maple syrup and maple water are also rich sources of this mineral. Manganese plays an important role in many body processes, including metabolism and immunity. Although it is a mineral, manganese plays a double role and acts as an antioxidant, protecting cells from lesions from free radicals.
Like manganese, Vitamin E also has antioxidant properties by protecting cells from damage. Nuts, seeds, wheat germ, sunflower and prickly oils are good sources of vitamin E E. You will also get spinach and broccoli.
Nine out of 10 American diets do not have enough fiber. Foods rich in fiber are fruits, vegetables, nuts, seeds, whole grains and legumes.
If you are worried that you do not include these nutrients in your daily routine, consider the opportunity to shake things. A simple (and painless) way to do this is to change your typical snacks rich in nutrients. For example, if you usually reach chips, baking soda or candy bar in the middle afternoon, think about a handful of nuts and berries. Or how with some Hummus and Veggie sticks?
If you are ready to enter and want tips, review our Mind’s dietary meals plans. The mind diet is a Mediterranean and Dash diet blend, and it contains a healthy brain that also benefits your heart. Recently, there is evidence that after this healthy nutrition model, your risk of dementia can reduce the risk of up to 25%.
In addition to food, physical activity, stressor management and a lot of quality sleep, also affects brain health. And make sure you also spend time with your loved ones, as it is proven that loneliness also increases the risk of dementia.
Related: 6 habits that may age in your brain, according to experts
The essence
This study shows that certain nutrients such as vitamin E, manganese and isorhamnetin, all of which act as antioxidants and fiber, are associated with a lower risk of dementia. It also adds existing evidence that high sugar intake can increase the risk of dementia. If possible, get these brain protecting nutrients from food. If you find it difficult to do this, contact a registered dietitian or health care professional tips that can help you integrate foods rich in these nutrients and determine whether the addition is a promising choice for you.
Read the original article about Eatingwell