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Around the world, rates of dementia are expected to increase dramatically over the next several decades. And research continues to suggest that the steps you take early on can lower your risk of getting this disease.
There are approximately 10 million new cases each year of dementia, which is a broad term for groups of symptoms associated with deterioration of the brain.)
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The term describes the symptoms associated with progressive brain deterioration, such as memory loss and confusion. Cognitive impairments start off mild at first, but become very devastating afterwards. Fortunately, progress has been made in understanding how to reduce the risk of dementia later in life.
There are a number of studies grouped together on the benefits of sticking to a Mediterranean style diet to prevent brain decline.
The Mediterranean diet varies by country and region, so it has a set of definitions. But they’re generally high in vegetables, fruits, legumes, nuts, beans, grains, fish, and unsaturated fats such as olive oil. This usually includes consuming small amounts of meat and dairy products.
Most studies have focused on the overall benefits of the diet, but one study looked at the specific ingredients that help.
Harvard Health cited a study by researchers at the National Institutes of Health that assessed the lifestyles of more than 7,750 participants and followed them for five to 10 years.
Participants filled out questionnaires to determine their eating habits and took cognitive tests for memory, language and attention over the phone.
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They used this data to identify the dietary factors that were most important in reducing your risk for cognitive impairment, as well as the dietary factors that were most important in reducing your risk of cognitive decline.
Harvard Health has reported that fish is the “most important dietary factor” in reducing the risk of dementia.
Vegetables took second place and all other foods showed less significant effects.
Additionally, of all the foods evaluated, only fish was associated with a lower risk of cognitive decline.
And eating fish reduced the risk of cognitive impairment and cognitive decline.
An article published in Frontiers in Aging Neuroscience notes that “fish are an important source of omega-3 fatty acids found in the membranes of brain tissue”.
In addition to eating heart-healthy foods, certain foods can increase the risk of developing brain degeneration.
According to the British Heart Foundation (BHF), there are five foods to avoid or limit to help your brain:
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Fried or fast food (less than once a week)
Cheese (less than once a week)
Red meat (less than four times a week)
Pastries and confectionery (less than five times a week)
Butter (less than a tablespoon per day).
In addition to improving your diet, you need to maintain your physical activity to prevent brain damage.
In fact, “of all the lifestyle changes studied, regular exercise seems to be one of the best things you can do to lower your risk of dementia,” according to a report from the British Alzheimer’s Association (AS). .
Source: Express
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