It’s quite true that we are what we eat not only physically, but mentally and emotionally as well. Good nutrition is an essential part of keeping ourselves in balance emotionally, physically, and mentally.
Here are some interesting facts regarding good nutrition and over-all well being:
- According to the Journal of Alzheimer’s, a high carb diet (as in lots of sugar and white starches) increases risk for mild cognitive impairment (MCI) by 89%. This is because an increase in blood sugar, however slight, increases risk for dementia, even in patients who don’t have type 2 diabetes.
- A diet high in saturated fat increases MCI by 44% — according to a study published by JAMA Neurology, high fat diets are associated with a higher build up of beta-amyloid, which leads to Alzheimer’s.
- A plant based diet consisting of fruits, vegetables whole grains and lean meat, poultry and fish reduces cardiovascular risks and reduces risk for metabolic syndrome.
- A study published in the journal Archives of Neurology found that a diet high in saturated fat increases the risk of Alzheimer’s disease 2-3 fold.
- The Mediterranean diet reduces depression risk by 30%; additionally, it may reduce the risk of cognitive decline in older adults
- A diet high in fast foods, fatty meats, high fat dairy and trans fats increases the risk of depression.
To further reduce the risk of cognitive decline, Medscape suggests the following:
- Make sure the staples of your diet consist of legumes, fruits, whole grains and vegetables
- Consume 1 oz of nuts or seeds daily
- Make sure you consume adequate amounts of vitamin B12, which is essential for brain health. Excess amounts of vitamin B12 are stored in the liver for later use for up to one year. Foods that contain the highest levels of vitamin B12 are shellfish, fish, red meat, low fat dairy and eggs.
Alimentar a su cerebro!