Magically nutritious?
A healthy diet can help reduce your risk of dementia – and a daily bowl of cereal could be your lucky charm. The authors of the new book Boost Brain: Healthy Habits for a Happier Life report that certain types of junk food can potentially increase the amount of gray matter in the brain.
Gray matter, which forms the outermost layer of the brain, is primarily responsible for processing sensory information, controlling movement, and enabling functions such as memory and emotions.
More gray matter often means better cognitive function, while gray matter loss can be a sign of Alzheimer’s disease, Parkinson’s disease, or multiple sclerosis.
Authors Barbara J. Sahakian and Christelle Langley, both of the University of Cambridge, suggest that grain consumption may affect brain development through the CPLX3 gene, which is involved in building proteins and is important for cell structure and function. .
“Higher cereal intake was associated with better cognition and increased [brain] volume and this may be due to expression in CPLX3,” they told the Post.
More research is needed to fully understand the mechanisms involved in this relationship.
In the meantime, Sahakian and Langley recommend some grains that may be rare for your brain.
Grains that feed your brain
The pair’s research, published in the journal Cerebral Cortex, found a link between muesli, bran, wheat and oat grains and increased gray matter, better cognition and a body mass index in the healthy range.
Whole grains, packed with fiber, B vitamins, vitamin E and other nutrients, have been associated with a lower risk of cognitive decline in older adults.
Sahakian, a professor of clinical neuropsychology, suggests eating whole-grain muesli with seeds and nuts.
“Seeds and nuts are a healthy way to provide protein. Adequate dietary protein intake is important for maintaining lean body mass throughout life,” she explained. “In older adults, protein plays an important role in protecting our muscle and bone mass as we age, thus reducing the risk of bone fracture.”
Sahakian eats muesli, with no added sugar, along with blueberries, semi-skimmed milk or non-fat yogurt for breakfast every morning.
Langley, a cognitive neuroscientist, chooses bran flakes or low-sugar muesli.
Way to sweeten those flakes
No sugar coating — you should avoid cereals with large amounts of salt or sugar, Sahakian said.
“Diets high in sugar, saturated fat or calories can impair nerve function,” she explained. “They can also reduce the brain’s ability to make new neural connections, which negatively affects cognition.”
If you want to sweeten your cereal, follow Sahakian and add fat-free or low-fat milk or yogurt or blueberries.
There is evidence that blueberries can improve memory and executive function.
Other tips for improving brain health
Besides grains, there are other brain-friendly secrets in Brain Boost, which came out last week. Sahakian and Langley also recommend:
- Trying to exercise every day
- Slowly changing your food preferences if they are unhealthy
- Checking your body mass index every few months to make sure it’s in the healthy range
- Sleeping seven to eight hours a night. If you have a bad night’s sleep, aim to exercise that morning to boost your energy.
- Having positive social interactions with friends, family and work colleagues often to improve your well-being and theirs
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Image Source : nypost.com