To support brain health with age, start with the same foods that can help keep your heart healthy.
Pay attention to all consumers looking to protect their brain health: you can save hundreds of dollars a year and improve the health of your mind and body by ignoring the many unproven claims of dementia supplements and focusing on a lifestyle that Long ago it was linked to a better style of mental and physical well-being.
How many of these supposed brain reinforcements have you really tried: ginkgo biloba, coenzyme Q10, huperzine A, caprylic acid and coconut oil, coral calcium, among others? The Alzheimer’s Association says that, with the exception of omega-3 fatty acids, everything that has been properly tested so far has been found.
I admit that it is very good to think that you can maintain your cognitive abilities by swallowing some tablets a day instead of following a healthy diet for the brain, exercising regularly and getting enough sleep, among other measures to maintain health, such as not smoking. But you only fool yourself and waste valuable dollars that can be better spent on nutritious food and a good pair of walking shoes.
“There is no known dietary supplement to prevent cognitive impairment or dementia,” Dr. Joanna Helmoth said at JAMA in January. However, he added, “publicized supplements as such are widely available and appear to be legitimate when sold by major retailers in the United States.”
Dr. Helmuth, a neuroscientist at the Center for Memory and Aging at the University of California, San Francisco, reminds consumers that processed nutritional supplements do not have to test their products to ensure their efficacy or safety. It lacks strong scientific support, and most of them are promoted through testimonies that attract people who are concerned about the development of dementia.
Speaking of a $ 3.2 billion industry that increases the brain health benefits of nutritional supplements, Dr. Helmuth said: “It’s a confusing scene. Many patients and families see bold accusations in newspaper ads, on the Internet and on television late at night, that different supplements can improve memory. “
This declaration of memory is legal according to the Health and Education Act of 1994, provided that it is not affirmed that the product prevents, treats or cures dementia or Alzheimer’s disease. But often, people looking for an easy way to improve cognitive health mistakenly assume that whatever is said to support memory can prevent dementia.
Some companies have attempted to infiltrate illegal accusations in the past of government oversight bodies. Ultimately, they are likely to be trapped, but not always before unsuspecting consumers waste wasted dollars with so much effort earned on useless, possibly dangerous and often expensive supplements.
In February, the Food and Drug Administration issued 12 warning letters and five warning letters to companies that, according to the agency, illegally marketed 58 nutritional supplements that, he says, prevent, treat or treat Alzheimer’s or other serious conditions. In one of these messages, which was sent to Earth Turns LLC, the agency cited the company’s green tea extract product that was announced “to help reduce the onset of Alzheimer’s” by blocking the proteins that cause plaque to appear of Alzheimer’s in the brain.
If you really need an increase in the brain, experts recommend caffeine as a safer and more effective, although temporary, bet.
Of course, nutritional supplements are just one of several arms for the industry that improves memory. There are also countless videos, games, puzzles, programs and what is currently marketed. None of them is a problem if people enjoy doing so as long as they don’t ignore measures that are likely to reduce the risk of infection or lead to a late onset of dementia.
Some of these products may be somewhat beneficial. Researchers at the Mayo Clinic in Phoenix at JAMA Neurology reported two years ago that older adults who participate in mental stimulating activities such as games, crafts and computer use have a lower risk of developing mild cognitive impairment, and are often eligible for dementia.
The researchers followed him, led by Dr. Jonas E. Well, a psychiatrist and a neurologist in May, approximately 2000 lay people are 70 or older for an average of four years. After adjusting the results by gender, age and level of education, they discovered that using the computer reduced the risk of cognitive impairment of participants by 30 percent, their participation in crafts decreased by 28 percent and the game It decreased by 22 percent.
Dr. Very said that those who performed such activities at least once or twice a week experienced less cognitive impairment than those who did the same activities at most only three times a month.
It is also useful to share players with other people; Social exchange has been proven time and again to benefit health and longevity.
For the most part, playing so-called mental training games can improve it in games, but the benefits do not necessarily translate into better performance in other activities. Three years ago, the Federal Trade Commission questioned Lumusetti’s claim that his games could sharpen memory or mental strength in real-world conditions. Citing the fraudulent announcement, the agency said the company has awarded prizes to consumers who testify to the effectiveness of the games.
What really works to support brain health with age? Start with the same foods that can help keep your heart healthy: follow a Mediterranean diet full of fresh fruits and vegetables, whole grains, beans, nuts, fish, low-fat dairy products and olive oil. In an important study called MIND, older adults who adopted such a diet and limited their salt intake were 35 percent less likely to experience cognitive impairment as they age, and their strict adherence to the diet reduced the risk of infection. in more than 50 percent.
At the same time, avoiding or restricting foods that could have toxic effects on the brain, such as red meat, especially processed meats, cheese and butter, fried foods, cakes, sugars and refined carbohydrates such as white rice and white bread, are also not Good for the heart.
This diet also reduces the risk of high blood pressure and type 2 diabetes, which can improve cognitive impairment or dementia.
In a Chinese study of 17,700 older adults free of dementia at the beginning of the study, those who consumed at least three servings of vegetables and two servings of fruits per day were significantly less likely to develop dementia in the next six years.
An earlier Chinese study of 15,589 people over 65 found that those who participated in aerobic and body exercises daily were significantly less likely to develop dementia compared to only those who performed toning and stretching exercises. A new Swedish study of 800 middle-aged women over 44 years found that exercise reduced their risk of dementia by 57 percent.
Finally, do not skimp on the dream, giving the brain the opportunity to form new memories. The researchers suggest looking for seven to eight hours by closing your eyes per night.