Magically nutritious?
A healthy diet can help reduce the risk of dementia – and a daily bowl of cereal can be your lucky charm. The authors of the new book “Brain Boost: Healthy habits for a happier life” report that some types of crunchy things can increase the amount of gray matter in the brain.
The gray matter, which forms the outermost layer of the brain, is mainly responsible for processing sensory information, controlling movement and activating functions such as memory and emotions.
More gray matter often implies a better cognitive function, while the loss of gray matter can be a sign of Alzheimer’s disease, Parkinson’s disease or multiple sclerosis.
Authors Barbara J. Sahakian and Christelle Langley, both from the University of Cambridge, suggest that cereal consumption can affect brain development through the CPLX3 gene, which is involved in protein construction and important for cell structure and function .
“The highest intake of cereals was accompanied by better recognition and growth [brain] The volume and this may be due to the expression on the CPLX3, ”they told The Post.
More research is needed to fully understand the mechanisms involved in this relationship.
Meanwhile, the companion and Langley recommend some cereals that can be good for your brain.
Cereals that feed your brain
The couple’s research, published in the journal Cerebral Cortex, found a link between Mueslie, bran, wheat and oat grains and the growth of gray matter, better recognition and an index of body mass in the healthy range.
Complete cereals, filled with fiber, vitamin B, 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 Muesli with whole grains with seeds and nuts.
“Seeds and nuts are a healthy way to provide protein. Proper dietary protein is important for maintaining poor body mass throughout life, ”she explained. “In older adults, proteins play an important role in protecting muscle and bone mass while in aging, thereby reducing the risk of bone fracture.”
The Companion consumes Muesli, without added sugar, along with blueberries, semi -skim milk or fat -free yogurt for breakfast every morning.
Langley, a cognitive neuroscientist, chooses for bran or mues with little sugar.
Ways to sweeten them flakes
There is no layer of sugar – you should avoid cereals with high amounts of salt or sugar, the Sahakian said.
“Sugar -rich diets, saturated fats or calories can damage nervous function,” she explained. “They can also reduce the brain’s ability to create new nerve connections, which adversely affects recognition.”
If you want to sweeten the cereals, follow the companion and add milk -free or low -fat or yogurt or blueberry milk.
There is evidence that blueberries can improve memory and executive function.
Other tips for improving brain health
In addition to cereals, there are other brain -friendly secrets at Brain Boost, which came out last week. Sahakian and Langley also recommend:
- Trying to exercise every day
- Slowly change your food preferences if they are unhealthy
- Check your body mass index every few months to make sure it is in healthy interval
- Sleep seven to eight hours a night. If you have a bad sleep at night, aim to exercise that morning to increase your energy.
- To have positive social interactions with friends, family and work colleagues often to improve your well -being and their
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Image Source : nypost.com