Is it 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 Brain Boost: Healthy Habits for A Happier Life report that certain types of crunchy foods can potentially increase the amount of gray matter in the brain.
Gray matter, which forms the outermost layer of the brain, primarily processes sensory information, controls movement, and enables functions such as memory and emotion.
more gray matter often means better cognitive function gray matter loss It can be a sign of Alzheimer’s disease, Parkinson’s disease, or multiple sclerosis.
Authors Barbara J. Sahakian and Christel Langley, both University of Cambridge suggest consumption of grains It may influence brain development through the gene CPLX3, which is involved in protein construction and is important for cell structure and function.
“Higher grain intake was associated with both better cognition and increased [brain] volume and this may be due to the representation of CPLX3,” they said in the post.
Further research is needed to fully understand the mechanisms involved in this relationship.
In the meantime, Sahakian and Langley recommend some cereals that can get the gr on for your brain.
Cereals that fuel your brain
The pair’s study is published in journal cerebral cortexfound a link between muesli, bran, wheat, and oat grains and increases in gray matter and body mass index in a healthy range.
Whole grains packed with fiber, B vitamins, vitamin E, and other nutrients, associated The risk of cognitive decline in the elderly is low.
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 muscle and bone mass as we age, reducing the risk of bone fractures.”
Sahakians consume muesli without added sugar for breakfast each morning with blueberries, semi-skied milk, or non-fat yogurt.
Langley, a cognitive neuroscientist, opts for bran flakes or low-sugar muesli.
How to make those flakes sweet
No sugar coating. Grains with large amounts of salt and sugar should be avoided, Sahakian said.
“A diet rich 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 impacts cognition.”
If you want to sweeten your cereal, follow Sahakian and add fat-free milk or yogurt or blueberries.
there is evidence of that blueberries can improve memory and executive function.
More tips to improve your brain health
In addition to cereal, “Brain Boost”, which came out last week, has a brain-friendly secret. We also recommend Sahakian and Langley:
- I try to exercise every day
- If you are unhealthy, slowly change your food preferences
- Check your body mass index every few months to make sure it’s in a healthy range
- I sleep 7-8 hours a night. If you have a bad night’s sleep, aim to exercise that morning to boost your energy.
- Have positive social interactions with friends, family, and work colleagues to improve your well-being and theirs
