Brain Disease: Love for pizza and donuts harms your brain. Replace fried foods with baked foods, keep nuts and berries on hand for snacks
Pandemics come and go, and only your health can get you through such a crisis. One of the most important aspects of staying healthy depends on what we eat. The fattier the treat, the more deadly it is to mind and body.
Neuroscientists from the University of South Australia have conducted experiments on mice and revealed shocking details about the dangers of eating too much fatty foods. The study, published in the journal Metabolic Brain Disease last month, showed that consuming a high-fat diet for 30 weeks can lead to diabetes and subsequent deterioration in cognitive abilities, which can develop into anxiety and depression, even Alzheimer’s disease in extreme conditions. case.
In short, fatty foods will do more than just add to your waistline. This can lead to a vicious cycle, where impaired cognitive function can lead to weight gain due to poor metabolism caused by brain changes. And chronic obesity and diabetes will further damage the central nervous system, worsening cases of psychiatric disorders and cognitive decline.
Dr. Shobha N, Consultant Neurologist and Stroke Specialist at Manipal Hospital, Malleshwaram, says the international study is relevant in the current context.
“ Back to recommendation stories
“India being the diabetes capital of the world, we must have prevention strategies. Giving health education and urging the public to stay away from unhealthy diets like saturated fatty foods and sugars, encouraging fruit and vegetable consumption and maintaining a healthy eating lifestyle are all very important,” she says.
Explaining the cognitive dysfunction caused by processed foods, the Manipal Hospital neurologist says increased fat consumption can lead to increased circulating fatty acids and lead to systemic and intestinal inflammation. Circulating cytokines (small proteins responsible for cell growth and activity) and immune cells reach the brain and lead to microglial proliferation and neurodegeneration.
“Foods high in saturated fats like meat, butter, ghee, chocolates, cookies, pastries and fried foods with palm oil are harmful and people should avoid consuming them,” says Dr Shobha .
Delnaz Chanduwadia, Chief Dietitian at Jaslok Hospital, Dr. Shobha N from Manipal Hospital and Nutritionist Simrun Chopra share facts about food.
However, nutritionist Simrun Chopra, who is also the founder of Nourish with Sim, says that not all fatty foods are bad, as some are beneficial for maintaining long-term health. “The fat in avocados, paneer, yogurt, nuts and seeds is great for us. Adequate intake of omega-3 fatty acids has been shown to reduce the risk of cognitive impairment such as cerebral disease. Alzheimer’s disease. Therefore, one should strive to limit nutrient-dense foods to no more than 20% of one’s total intake,” she says.
Delnaz Chanduwadia, chief dietitian and nutritionist at Jaslok Hospital & Research Center, recommends eating high-fat foods like ghee and grass-fed butter that can help the brain maintain structural integrity because the myelin sheath ( the insulating layer formed around the brain and spinal cord) needs fat.
Avoid fatty foods
The health problems caused by fatty foods are not limited to Alzheimer’s disease. Health problems such as obesity, hypertension, diabetes, gallbladder disease or stones, fatty liver disease, cardiovascular disease, certain cancers, dementia, stroke and certain cerebrovascular diseases are some of the consequences of eating foods high in fat.
With age, the body’s metabolism slows down and fat needs decrease. Increased consumption of fatty foods has far worse consequences for sedentary older people. “The recommended intake of saturated fat for men is less than 30g per day and for women it is 20g per day. Therefore, the outcome of fatty foods is worse in women,” adds Dr. Shobha.
People of all ages and genders can go through these conditions. Children, as young as five years old, are also at risk for disturbed lipid profiles and can suffer from obesity and other health problems.
Opt for seasonal vegetables and fruits to improve your health.
It’s a known fact that brain damage cannot be reversed, but it can be slowed down with a brain-healthy diet and cognitive exercises.
Experts suggest a rule of thumb: eat plenty of seasonal, local vegetables and fruits. Opt for fresh fruits, vegetables, berries, broccoli, avocado, nuts and seeds. Spices such as turmeric act as antioxidants, eggs are packed with micronutrients, and fish is rich in omega-3 fatty acids, all needed to improve brain function.
For people with anxiety or depression, eating certain foods that contain micronutrients and an adequate amount of vitamin D can calm the brain. Green leafy vegetables, fruits like oranges, blueberries, chamomile tea, chickpeas, garlic, eggs, and shellfish can be helpful during times of anxiety.
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Chanduwadia says bananas, eggs, nuts and seeds, berries, and dairy products are high in tryptophan — an amino acid found in protein — which can help release the calming hormone serotonin. Chopra suggests using chia seeds — known for their alpha-linolenic acid (ALA) content (known to reduce the risk of heart problems — for anxiety relief.
Certain items containing food additives such as aspartame and monosodium glutamate are also capable of triggering anxiety. Processed, high-sugar foods are loaded with excess salts that can raise blood pressure and cause an adrenaline rush, which in turn will lead to anxiety. Fatty foods such as pizza, fried foods, french fries, pastries, meat, cookies, and excess caffeine are also known to cause symptoms of anxiety and depression and feel like being lazy, says Dr. Shobha.
Some healthy alternatives to fatty foods include replacing whole milk with skim milk and choosing low-fat labels. Fried foods, foods fried in reused oil, alcohol, refined sugars, caffeine, processed foods and farsan are strictly prohibited. Opt for baked or air-fried foods as they use less oil.
Ultimately, it’s important to realize that you are what you eat.
Here are some Chopra recipes that can calm your nerves and help boost brain power. These quick, easy and delicious breakfast recipes take about five minutes to prepare.
CHOCOLATE FUDGY OATS
– to calm you down
Perfect for your sweet cravings.
1/4 cup quick oats
1 large mashed ripe banana
1 tablespoon unsweetened cocoa powder
1/2 cup of water
1 tablespoon of my seed powder (optional)
Mash a large ripe banana (one with black spots on the skin is a good indicator of ripeness, usually)
Add cocoa or cocoa powder, oats, cinnamon and water
Cook over low heat, stirring continuously, until it thickens and the oats are cooked
Add seed powder, if using
Once it is in the desired consistency, transfer it to a bowl and serve warm
– to sharpen cognitive skills
Great on-the-go snack for picnics.
1 cup sprouted black gram
1 cucumber cut into small strips
1 tomato cut into thin strips
1 onion cut into thin slices
A few chopped green peppers to taste
1 tablespoon chopped cilantro
1 sliced boiled potato (optional)
11/2 teaspoon roasted cumin powder
Pinch of roasted dhania powder
1/4 teaspoon red pepper flakes/powder
1/2 lemon juice
1/4 cup thick tamarind paste (preferably black tamarind)
Salt to taste
Pinch of black salt
– Mix all the above ingredients
– Adjust the taste with tamarind, salt and chillies
– It’s ready to serve