Neurological status is currently Leading causes of disease and disability around the world, outperformed disease categories such as cancer and heart disease. According to the World Health Organization (WHO), more than 3 billion people are affected.
Our collective brain health has even been described as: 'emergency' By the Federation of European Neuroscience Societies. It’s easy to see why. This decline in neurological health is an emerging threat at both micro and macro levels.
Deterioration of brain and mental health Reduced lifetime income In the UK, social welfare costs for dementia exceed those for individuals. Combination of cancer, stroke, and heart disease.
All of this means that finding affordable and accessible ways to protect neurological health is a public health priority. And a growing body of research suggests that nutrition can be a valuable tool in such movements.
In one recent large-scale study, researchers obtained data on food preferences from: 181,990 participants from UK Biobank, a database of anonymized health information. From 140 food and beverage items, the researchers divided participants into four dietary subgroups: starch-free or reduced starch, vegetarian, high protein and low fiber, and balanced diets.
This dietary data was analyzed against a variety of physical markers and factors, including mental health, cognitive function, blood and metabolic biomarkers, and brain magnetic resonance imaging (MRI).
What are the researchers' conclusions about all this? The nutrients in your regular diet determine the structure of your brain and influence your mental health and cognition.
So what should you eat to keep your brain healthy? Here are three top tips backed by science.
1. Get the right micronutrients
Nutrients are essential for brain development. This is best seen when individual nutrients have significant effects on neuronal structure and cognition. For example, iodine deficiency Main causes of preventable brain injury Across the world and during pregnancy, the IQ of offspring can be permanently suppressed (67% of pregnant women are iodine deficient). The NHS recommends that adults get 140 micrograms of iodine per day, with seaweed, dairy products and fish being rich sources.
Similarly, another B vitamincobalamin (B12) is so important for normal neurological function that its deficiency causes tremendous psychological and psychological symptoms. Cognitive impairment These include confusion, impaired judgment, anxiety, depression, forgetfulness, and dementia.
Vitamin B is known for keeping the nervous system healthy and allowing the body to break down and release energy from food. Currently recommended by the NHS is: 1.5 micrograms of vitamin B12 per dayContains nutrients found in meat, fish, eggs, and cheese. Vegetarians often take supplements, which are often found in pill form.
Polyphenol (Contains in berries, tea, coffee, and beans) omega 3 fats (from oily fish) Aids in neurogenesis, promoting the growth of new connections in the adult brain and protecting aging brain cells.
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2. Increase your fiber intake
Low fiber intake, pro-inflammatory changes Without fiber, the microorganisms look for other foods, leading to weakening of the intestinal flora and deterioration of the protective layer of mucus lining the intestines.
These intrusions into the integrity of the intestinal barrier allow enteric bacteria to enter the bloodstream, be identified as pathogens by the immune system, and trigger an inflammatory response. This peripheral inflammation can lead to neuroinflammation, which is recognized as a hallmark of major depression, schizophrenia, OCD, and Alzheimer's disease.
Microbiome-mediated diet also protects the brain. When gut bacteria break down fiber, various byproducts are produced, including vitamins and neurotransmitters. One class of byproducts are short chain fatty acids (SCFAs). SCFAs do the same for your intestinal tract, nourishing the cells that line your intestines and supporting the integrity of your intestinal barrier. Blood brain barrier (BBB) ​​too.
The BBB is crucial. It is a highly selective structure that prevents toxic proteins and other pathogens from entering the brain, which can cause inflammation and other dysfunction. We know that a breakdown in BBB integrity is an early precursor to conditions such as: Neurodegenerative conditions like Alzheimer's disease It is increasingly possible that a diet low in dietary fiber may be contributing to neurological diseases.
Alarmingly, this Biobank study found that people eating a low-fiber diet had less tissue in 11 areas of the brain than those eating a balanced diet. did. This is important because larger overall brain volume is associated with protection against neurodegenerative diseases (called cognitive reserve).
at present, Single age group The UK meets the recommended fiber intake (30g for most adults). Oats, legumes (such as beans and lentils), fruits, and vegetables are all good sources of fiber.
3. Avoid fad diets
Another concern is the online promotion of extreme dietary practices, such as the carnivore diet, which encourages people to eat only animal products (meat, eggs and dairy) and completely eliminate fiber-rich plant foods.
Such diets are touted as a shortcut to fat loss and muscle growth, and are gaining popularity among young men as a result. But on the plus side, while it could encourage young people to eat less ultra-processed foods, it could also introduce immunological changes that put young brains at higher risk, at a time when their mental health is already vulnerable. There is a possibility that
What is clear is that as a nation, we are not eating foods known to support brain health and development. It has been 20 years since this campaign was introduced. 67% of people don’t eat five meals a day.
close to 60% of our diet is ultra-processed,and, There is an inverse relationship between the proportion of ultra-processed foods in the diet and nutritional status.. These statistics alone should give us pause. The brain is a very hard-working organ that is in constant demand for energy and a wide range of nutrients, and most of us don’t get enough of it.
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Source: www.sciencefocus.com
