THESE 5 foods can cause 'brainwreck' and increase your dementia risk (and what to swap them for)

Time of India

03-05-2025

You heard that right; it's not a 'trainwreck', it's 'brainwreck', which is an informal way of explaining a feeling of becoming disoriented, or incapacitated, often due to a stressful or challenging situation. The term loosely suggests a breakdown, or failure of one's mental faculties, or cognitive decline – which
can lead to dementia
.
Dementia
is a common and disabling disease that affects the brain. The number of people with dementia is growing worldwide and is expected to triple by 2050. There are currently over 55 million people with dementia worldwide, and nearly 10 million new cases of dementia develop each year.
Now, a proper and wholesome diet can affect dementia risk and potentially slow its progression.
Studies
suggest that a healthy diet, particularly the Mediterranean diet and MIND diet, may be associated with a lower risk of dementia. Conversely, diets high in saturated and trans fats and excessive sugar may increase the risk of cognitive decline and dementia.
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Among all those foods, one's supposed to limit to slash the dementia risks, as per Dr. Ramon Velazquez, a neuroscience consultant and research advisor at Mind Lab Pro, a pioneer in brain health offering the world's first universal nootropic designed to boost mental performance, these five are extremely important.
According to Velazquez, every meal is an opportunity to protect or damage our neural connections, as he told NY Post, 'The brain is incredibly resilient, but it's also vulnerable to the constant barrage of inflammatory foods in the typical Western diet. And unlike other organs, the brain has a limited ability to repair itself once damage occurs.'
Velazquez stressed that we should be concerned about brain health at every age, and edit our dinner plates accordingly, saying, 'The damage from poor dietary choices accumulates silently over decades. The foods you eat in your 30s and 40s set the stage for how your brain will function in your 60s, 70s, and beyond. If you have a family history of dementia or Alzheimer's, poor dietary choices can accelerate the onset of symptoms by years or even decades.'
What are the worst foods you can consume for cognitive health?
Take a look.
Ultra-processed foods:
Ultra-processed foods (UPFs) are characterized by their high content of sugar, salt, additives, preservatives, artificial ingredients, and unhealthy fats. These conveniently packaged products can lead to inflammation in various parts of the body, including the brain. Research indicates that individuals who consume significant amounts of ultra-processed foods experience a 28% faster decline in global cognitive function. This is attributed to the inflammatory responses triggered by these foods, which can harm the fragile connections between brain cells.
UPFs are believed to constitute over 70% of the food supply in the United States. Studies have linked the consumption of these foods to 32 adverse health outcomes, such as an increased risk of cardiovascular disease, cancer, metabolic syndrome, obesity, nonalcoholic fatty liver disease, Type 2 diabetes, and even premature mortality. A 2022 study published in the journal Neurology found that a 10% increase in daily intake of highly processed foods correlates with a 25% rise in dementia risk.
What can we swap UPFs for?
To mitigate these effects, experts recommend replacing UPFs with fresh, whole, or minimally processed foods.
Foods cooked at high heat:
The cooking method also affects food quality; high-temperature cooking techniques such as grilling, frying, or broiling produce Advanced Glycation End-Products (AGEs). AGEs can lead to oxidative stress and inflammation in the brain and have been associated with the formation of amyloid plaques, which are linked to Alzheimer's disease.
What is the way out then?
To minimize AGE formation, it's advisable to use cooking methods like steaming, poaching, or stewing. Marinating food in acidic solutions such as lemon juice or vinegar prior to cooking can further reduce AGEs.
Fish with high mercury content:
While fish is an excellent source of omega-3 fatty acids, protein, vitamins, and minerals, certain larger species, including sharks, swordfish, king mackerel, and tilefish, can contain high levels of mercury, which accumulates in the body. The FDA indicates that seafood is a primary source of mercury exposure in the U.S. Mercury poses significant risks to neural tissue, as it can cross the blood-brain barrier and disrupt cellular function, potentially leading to cognitive impairment.
The solution?
It is recommended to choose smaller fish varieties such as salmon, trout, and sardines, which provide beneficial omega-3s without the high mercury levels.
Alcohol:
Alcohol consumption has been linked to detrimental effects on the brain. Long-term heavy drinking can lead to a reduction in brain volume, particularly affecting the prefrontal cortex, which is essential for decision-making and rational thought. Additionally, alcohol consumption is associated with obesity, which serves as a gateway to various cancers and neurodegenerative diseases, including Alzheimer's.
According to health authorities, there is no safe level of alcohol consumption, and any amount can be harmful to the brain. For those who choose to drink, it's advisable to consume alcohol with food, avoid artificially flavored mixers, and incorporate sober days into the week to allow the brain time for recovery.
Artificial sweeteners:
Although marketed as a healthier sugar alternative, zero-calorie sweeteners have been found to have negative health effects. Research suggests that certain artificial sweeteners can alter gut bacteria in a way that may promote inflammation, which can affect cognitive function and increase the risk of neurodegenerative disorders. For instance, aspartame, a common non-sugar sweetener, has been associated with memory and learning issues, and long-term use may raise the risk of stroke, heart disease, and premature death.
To avoid these risks, it is advisable to replace artificial sweeteners with natural alternatives such as honey or maple syrup.
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