Reviewed by nutritionist Ani Nguyen, Massachusetts, Rd
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Key points
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A new study suggests 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, plus fiber.
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High sugar intake is associated with an increased risk of dementia.
With advancing age, it is natural to become more refurbished. But when, from time to time, “Where did I leave my keys?” It becomes forgetting the names of loved ones and your own address, this can be a sign of something more serious.
Dementia is a general term for memory loss, language, problem solving and other thinking abilities, heavy enough to intervene in everyday life. Alzheimer’s disease is the most common type of dementia. Unfortunately, cases of dementia are expected to double by 2060, and the economic burden of unpaid dementia in the US is expected to increase by an average of $ 172 billion in 2020 to over $ 1.5 trillion to 2060, and this does not take into account emotional fees for families, friends and care.
Since there is currently no cure for dementia, taking preventative measures can be a wise move. Columbia University researchers wanted to know which nutrients were associated with a reduced risk of dementia – and which could increase the risk. They have recently published their discoveries in NutrientsS Let’s break what they found.
Related: 6 things you need to do after 5:00 pm to support healthy aging, according to experts
How was this study conducted?
Researchers are drawing data from the Health and Retirement Study (HRS), a continuing study in the United States, conducted at two years since 1992, which includes adults at 50 and older. In 2013, food consumption and nutrition was collected by a subset of HRS, called a health and nutrition study (HCNS).
To evaluate the diet, participants filled a questionnaire about the frequency of food, who asked how often they consume 163 different foods and drinks in the last 12 months. From this, the research team calculated the intake of nutrients based on the responses of participants for 101 nutrients. The individual nutrients were evaluated with regard to their relationship with dementia. In addition, researchers have calculated composite results for some nutrient groups.
Participants’ cognitive abilities were evaluated using two different methods. One method was through a telephone interview with participants and the other was through a respondent of proxy. For the proxy method, someone close to the participant answered questions about the participant’s memory levels, the restrictions on the instrumental activities of daily life and the status of cognitive impairment. Researchers would use this information to seek associations between nutritional intake and the risk of dementia.
This current study includes 6 280 HCNS participants who meet the criteria of researchers who include complete information on diet and cognitive assessments. Researchers have also adapted to demographic information such as age, race, gender, BMI, education level, smoking status, alcohol intake and physical activity.
What did this study show?
After statistical analyzes, the results suggest that several nutrients have been associated with a reduced risk of dementia. The five with the strongest association were:
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Esorhamentine, a type of flavonol
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Beta-tocopherol and beta-tocotrienol, both forms of vitamin E
This study also adds to the assembly evidence that high sugar intake is associated with a higher risk of dementia. With what has been said, he also showed some conflicting bonds between some other nutrients and a higher risk of dementia. We say contradictory because they contradict previous research or add to mixed results.
For example, this study implies a link between certain components in milk and an increased risk of dementia, including glycerophosphocoline and vitamin D, with both proven to support brain health in other studies. Researchers note that more studies need to be done and that this may be due to other components in food rather than necessarily these nutrients.
This study has several restrictions. First, ask people to judge how much food has eaten in the last year, it leaves a lot of space for bias, forgetting and divination. Also, cognitive abilities and dementia are not clinically evaluated, which also leaves room for bias. Finally, researchers do not adapt to factors such as genetics and environmental factors that play a role in dementia.
Connected: Eating # 1 for brain health with advancing age, according to a nutritionist
How is this applied to real life?
Isorhamnetin is a flavonol found in fruits and vegetables, including onions, almonds, fruits, cherries, pears, apples and green grapes. It is also found in Ginkgo Biloba, an herb advertised for its benefits to brain health.
You will find manganese in nuts, legumes, whole grains and leaf greenery. Maple syrup and maple water are also rich sources of this following mineral. Manganese plays a role in many bodily processes, including metabolism and immunity. Although it is a mineral, manganese plays a double role and acts as an antioxidant, protecting cells from free radical damage.
Like manganese, Vitamin E also has antioxidant properties, protecting cells from damage. Nuts, seeds, wheat germ and sunflowers and saffron oils are good sources of Vitamin E. You will also get a little in spinach and broccoli.
A huge nine out of 10 Americans do not have enough fiber in their diets. Fiber -rich foods include fruits, vegetables, nuts, seeds, whole grains and legumes.
If you are worried that you do not include enough of these nutrients in your daily routine, consider shaking things. An easy (and painless) way to do it is to change your typical nutrient -rich snacks. For example, if you usually reach for chips, soda or candy in the middle of the afternoon, consider a handful of nuts and fruits. Or what about some humus and vegetaries?
If you are willing to log in and want some guidance, see our plans for eating mind. The diet of mind is a merger of the diet of the Mediterranean and dash and is loaded with healthy brain foods, which are also beneficial to your heart. There is recent evidence that after this healthy eating model it can reduce the risk of dementia by up to 25%.
In addition to food, physical activity, management of your stressors and getting a very quality sleep also affect the health of the brain. And make sure you also spend time with loved ones as it has been shown that loneliness increases the risk of dementia.
Related: 6 habits that may age your brain, according to experts
Bottom line
This study suggests that some nutrients, such as Vitamin E, manganese and israraminetin, all of which act as antioxidants, plus fiber, are associated with a lower risk of dementia. It also adds to existing evidence that high sugar intake can increase the risk of dementia. If possible, take these nutrients that protect the brain from food. If you have difficulty do this, seek the advice of a registered nutritionist or medical specialist who can help you integrate foods rich in these nutrients and determine if the supplement is a viable option for you.
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