A new study made by Virginia Tech and based on data from the University of Michigan, is pointing directly at two types of common products in daily diet: processed meat and sugar-sweetened beverages.
According to this scientific research, consuming at least one extra portion a day of these foods can be associated with a higher risk of memory and thinking problems, including cognitive decline, dementia, and Alzheimer’s disease.
The research, published in The American Journal of Clinical Nutrition, offers a practical idea that’s actually reachable for anyone that wants to take care of their minds for a longer time.
What did the researchers analyze?
The team from Virginia Tech, along with specialists that used the database for the University of Michigan, followed 4,750 people over 55 years old for between 2014 and 2020. These people were periodically evaluated for memory, attention and other mental functions to detect signs of cognitive decline.
But instead of only looking to the total ultra-processed foods consumption, the researchers separated the categories. That’s when that not all UPF seemed to have the same impact in health brain:
- Those who took at least one extra serving of processed meats a day had a 17% higher risk of developing cognitive problems.
- Those who consumed an extra daily portion of sugar-sweetened beverages (like soft drinks, sugary teas or fruit drinks with added sugar) showed a 6% increase in risk.
On the other hand, other types of ultra-processed foods like salty snacks, sweets, cereal products or ready-to-eat dishes, didn’t show such a clear relationship with that mental worsening in this specific analysis. Which makes the massage more concrete: there are some specific products that is convenient to watch very closely.
Why these foods affect the brain
About 65% of foods and 38% of beverages bought by U.S. households in 2020 were considered UPFs, which usually have many ingredients that you wouldn’t have at home: colorants, flavorings, emulsifiers and other additives. Also, they are often rich in sugars, and unhealthy fats and salt. It has been know for a while that eating them in excess can be connected to obesity, type 2 diabetes, heart disease and emotional problems like anxiety or depression.
This new scientific research adds other concerning layer: the impact on the brain. A high consumptions of processed meats and sugar-sweetened beverages can favor body inflammation, oxidative stress and metabolic alterations that, over time, can affect the brain and increase the risk of cognitive decline, dementia and Alzheimer’s disease.
One big important part of the studio is that also shows a clear course of action. Because is not about living with fear of what we should or shouldn’t eat, but about understanding that daily decisions are essential in health. According to Brenda Davy, co-author of the study, ”There are things that you can change.”
How we can protect our brain health
Reducing the consumption of processed meats and sugar-sweetened beverages can be a simple and concrete way to take care of brain health in the long term, but also:
- Maintaining a balanced diet with more fresh food: fruits, vegetables, legumes, nuts, eggs, fish, poorly processed meats.
- Leave sugar-sweetened beverages and processed meats for specific occasions, not as a daily thing.
- Cooking more at home: this way you can have more control over the ingredients you are using and reduce the amount of ultra-processed foods.
- Remember that small sustained changes are worth more than a “perfect diet” if it’s impossible to maintain.
Small changes for a healthier brain
For Ben Katz, human development scientist at Virginia Tech “It’s one thing to follow a diet, but it’s another thing to give [people] the cooking skills to prepare that diet.” He reminds us that teach people to cook healthier options, makes a balanced diet really possible.
This study, is not asking you to stop eating pizza or drink a soda every once in a while; it just shows you that when you eat it as part of your daily diet, your brain notices it.