According to the report of Alzheimer's Disease Association, there are about 46 million people suffering from dementia in the world, and by 2050, the number of dementia patients may increase to 654.38+32 million.
People with dementia will suddenly forget what they are thinking or the people they love. If it is serious, it will be difficult to take care of yourself, just like a child.
Apart from dementia, stroke and depression, these diseases will affect our brain health. 2050 doesn't seem far away. How can ability let the brain not get sick?
The answer is: the brain has its own needs, and our future is in our own hands, in the food we choose.
15 Dr. Lisa Moskau, who specializes in neuroscience and brain science, has been reported by more than 80 media such as The New York Times, Forbes and The Wall Street Journal.
She integrated hundreds of scientists and her own research results into a book "How to be an excellent brain breeder", which provided us with scientific food and brain-strengthening suggestions in a clear and interesting way.
0 1 What is the relationship between brain health and diet?
To understand the relationship between brain health and diet, we first need to understand how it works.
Our brains are amazing. It is the only organ with its own safety system, which is called the blood-brain barrier.
Potentially harmful substances will be rejected, and only those substances considered safe and useful by the vascular network can cross the blood-brain barrier and enter the brain.
Water and air can freely enter brain tissue. Besides water and air, what other substances can enter the brain?
The author's answer is nutrients, such as protein, fat and carbohydrates, as well as vitamins and minerals.
These nutrients can maintain brain function, keep the brain active and grow healthily.
At that time, ancient humans ate grass, seeds, salads, fruits, roots and even bark. These foods are low in energy and need to be chewed slowly and thoroughly for a long time, so the teeth and bones are big, but the brain is small and the walking is unstable.
Later, people began to use fire to cook food and make related cookers, so they had less time to chew and digest food, so they had more time and energy to spend on other activities.
With the change of diet and enough energy intake, their teeth and chin become smaller and smaller, while their brains evolve bigger and bigger.
It can be seen that diet not only affects the body's fat and thin health, but also affects whether the brain can grow healthily.
In order to be healthier and live longer, besides physical health, brain health can not be ignored.
As the old saying goes, "Man is like his food." It's time to listen to the brain. What does it need to eat?
What are the unique nutritional needs of the human brain?
Have you ever heard that eating eggs today is good for your health and that eggs are bad for your health the next day? Which foods and nutrients are good for the brain and which are bad for it?
The following picture shows the brain MRI images of two 52-year-old women, one with a Mediterranean diet and the other with a Western diet.
The Mediterranean diet includes vegetables, fruits, beans, nuts, whole grains, wild fish, a small amount of meat and dairy products. Western-style diet mainly includes fast food, processed meat products, dairy products, refined candy and carbonated drinks.
From the image, the brains of women on Mediterranean diet are more active and healthy, while those on western diet have some brain atrophy, which leads to the risk of premature aging and dementia.
It can be seen that the Mediterranean diet is more conducive to brain health. We need to choose foods that are good for brain health to keep the brain's best cognitive ability.
Our brains not only need a lot of energy, but also are picky eaters. In order to keep the brain in the best condition, we need to provide enough nutrition.
Nutrients are usually divided into five categories: protein, carbohydrates, fats, vitamins and minerals.
These five nutrients should be ingested in moderation, and nothing should be overdone, which is also very important in the diet.
The combination of magical nutrients can create a healthy brain.
How to raise a healthy brain
In order to find out whether diet research is feasible in reality, the researchers investigated five "blue zones", that is, the places where centenarians live.
There are five longevity towns in the world. The old people here not only live a long life, but also have good health and sharp minds.
These five areas are far apart, but their eating patterns are very similar. Mainly plant-based food, occasionally eat meat, eat small portions of food.
This is in line with the Mediterranean diet model, as the author mentioned in the book "Brain-strengthening Diet Principles":
"Eat three servings of whole grains, a salad, plus a vegetable and drink a glass of wine every day. Eat beans every other day, poultry and berries twice a week, and fish once a week. "
There are also many centenarians in Bama Yao people in Guangxi, who also eat more fresh vegetables, fish, nuts and fruits. They still have a good ignorance and still work normally.
When the brain gets enough nutrition, it can provide you with clear and good operation. Work pressure is high, and energy is always insufficient. A healthy eating pattern must be indispensable.
Write at the end:
"What was I thinking just now? What did I just come to get? Where did my mobile phone go? "
Old people are prone to dementia, while young people often forget things and forget things. It can be seen that the book How to Be an Excellent Brain Guardian is suitable for everyone who needs to improve their diet and brain health.
If you want to live a long and healthy life, a healthy diet is essential, and a healthy future depends on your diet.
It is impossible to cultivate a healthy brain overnight. It is better for the brain to start changing eating habits as soon as possible.