11 hours ago
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Are you really gonna eat that?
A neuroscientist is sounding the alarm about five foods that can accelerate cognitive decline, even increasing your odds of developing dementia.
The good news is that he’s also offering up some easy swaps and better ways to consume.
“What you eat not only affects your waistline — it also shapes your brain’s future,” says Dr. Ramon Velazquez, a neuroscience consultant and research advisor at Mind Lab Pro, a pioneer in brain health offering the world’s first universal nootropic designed to boost mental performance.
Forty-two percent of Americans will experience dementia after the age of 55, according to resent research. Several studies have suggested that a diet rich in sugar and saturated fat can contribute to inflammation in the brain, potentially damaging brain cells and raising the risk of dementia.
According to Velazquez, every meal is an opportunity to protect or damage our neural connections.
“The brain is incredibly resilient, but it’s also vulnerable to the constant barrage of inflammatory foods in the typical Western diet. And unlike other organs, the brain has a limited ability to repair itself once damage occurs.”
Velazquez stressed that we should be concerned about brain health at every age, and edit our dinner plates accordingly.
“The damage from poor dietary choices accumulates silently over decades. The foods you eat in your 30s and 40s set the stage for how your brain will function in your 60s, 70s, and beyond. If you have a family history of dementia or Alzheimer’s, poor dietary choices can accelerate the onset of symptoms by years or even decades.”
Alongside exercise, adequate rest, and mental stimulation, nutrition is critical in keeping the brain healthy as we age.
What are the worst foods you can consume for cognitive health?
1. Ultra-Processed Foods (UPFs)
Ultra-processed foods (UPFs) contain high levels of sugar, salt additives, preservatives, artificial ingredients, and unhealthy fats; these convenient, packaged goods create inflammation throughout the body, including the brain.
“Studies have found that people who consume the highest amounts of ultra-processed foods have a 28% faster rate of global cognitive decline,” explained Velazquez. “These foods trigger inflammatory responses that damage the delicate connections between brain cells.”
Believed to make up over 70% of the US food supply, prior research has linked exposure to UPFs to 32 poor health outcomes, including a higher risk of cardiovascular disease, cancer, metabolic syndrome, obesity, nonalcoholic fatty liver disease, Type 2 diabetes, and even premature death.
A 2022 study published in Neurology found that for every 10% increase in daily intake of highly processed foods, the risk of dementia increased by 25%.
To battle back, Velazquez suggests swapping UPFs for fresh, whole, or minimally processed foods.
2. Foods cooked with high heat
When food is cooked at high temperatures via grilling, frying, or broiling, it creates compounds called Advanced Glycation End-Products (AGEs).
“AGEs trigger oxidative stress and inflammation in the brain,” Velazquez said. “They’ve been linked to the development of amyloid plaques – the same protein deposits found in Alzheimer’s disease.”
Rather than opting for high heat cooking, he recommends methods like steaming, poaching, or stewing, which produce fewer AGEs. Another way to reduce the formation of AGEs is to marinate food in acidic elements like lemon juice or vinegar before cooking.
3. High-Mercury Fish
While fish is rich in omega-3 fatty acids, protein, vitamins, and minerals, some species, namely larger predators like sharks, swordfish, king mackerel, and tilefish, contain dangerous levels of mercury that accumulate in the body over time.
According to the FDA, eating seafood is the most common way to be exposed to mercury in the US.
“Mercury is particularly damaging to neural tissue because it can cross the blood-brain barrier,” said Velazquez. “Once inside the brain, it disrupts cellular function and can lead to cognitive impairment over time.”
Velazquez recommends swapping big fish for smaller varieties like salmon, trout, and sardines, which deliver brain-healthy omega-3s without toxic mercury levels.
4. Alcohol
When you booze, Velazquez warned, the brain loses.
“Long-term heavy drinking causes the brain to shrink in volume. It particularly affects the prefrontal cortex – the area responsible for decision-making and rational thought.”
Alcohol can also contribute to obesity, a “gateway disease” to a multitude of cancers and neurodegenerative diseases such as Alzheimer’s.
According to the Surgeon General and other experts, there is no safe amount of alcohol to drink, and any amount can cause damage to the brain.
While going teetotal is preferable, if you are going to imbibe, pair alcohol with food, eliminate artificially flavored mixers, and opt for a few sober days each week to allow the brain time to recover.
5. Artificial Sweeteners
While zero-calorie sweeteners are marketed as a healthy alternative to sugar, research has proven they are anything but.
“Recent studies suggest that certain artificial sweeteners can alter gut bacteria in ways that may promote inflammation,” noted Velazquez. “This inflammation can affect cognitive function and potentially increase the risk of neurodegenerative disorders.”
The non-sugar, low-calorie sweetener aspartame has been linked to potential problems with memory and learning, while other studies have revealed that long-term use of artificial sweeteners may heighten the risk of stroke, heart disease, and even premature death.
Velazquez suggests trading toxic artificial sweeteners for natural options like honey or maple syrup.
English (US)