People in America are at a higher risk of developing conditions associated with brain aging. Let’s compare the life of an average American to the people of nations where neurodegenerative diseases are less common. We will observe significant differences in lifestyle and eating habits.
Even a little but consistent habit over the years can bring drastic results. Problems in eating habits and patterns can significantly increase the aging process and may also trigger age-related problems and diseases. Healthy eating habits can potentially slow down the process of aging, and as a result, one can aim to avoid age-related health issues.
Bad Eating Habits For Brain
The process of aging is inevitable; however, your lifestyle and eating habits can either slow down or speed up this process. Here are some eating habits that can potentially speed up the process of brain aging.
1. Too Limited Fruit Intake
Fruits can help you gain countless health benefits. Packed with varied and delicious flavors, fruits bring you all essential nutrients. A healthy adult, on average, needs to take at least two servings of fruits; however, American Heart Association believes that for better health outcomes, an adult can take as much as four to five servings of fruits each day.
In reality, the daily fruit intake by an average American is very low as per health experts’ recommendations. This habit can lead to faster brain aging. Fruits are packed with nutritious nutrients that are imperative for brain health. In addition to nutrients, these make a great source of fiber and antioxidants. Antioxidants keep the aging process to its minimum level. Thus make sure to take colorful fruits on a routine basis.
2. Regular Drinking
Alcohol has a lot to do with brain aging. Recently a study conducted by the University of Southern California suggested that with each gram of alcohol consumed every day, the brain aged by 11 days. Thus, it is very crucial to learn to live an alcohol-free life for better brain health. Many people seem to struggle to get rid of their drinking habits.
In such situations, one can even reach out to professionals for support. You may even take support from online portals to help you reach out to the treatment facility you are looking for. For instance, if you specifically want help from rehabilitation centers in Dallas, you can find a list of options and facilities online. This is the first step to regain sobriety and live alcohol-free life.
3. Skipping Fish
Fish is amongst the top-ranked food for brain health. You need to eat as much as eight ounces of fish per week for better brain health. Rich in omega-3 fatty acids, it can protect neurodegenerative processes.
Fish comes in many forms, and you can have it in any type as long as it is rich in omega-3 fatty acids. Consistent and regular fish intake helps you gain maximum from its neuroprotective factors. It is a simple way to slow down the brain aging process.
4. Skipping Egg Yolk
Unless you have a health condition that restricts you from consuming egg yolk, there is no way to skip it. Egg yolks are rich in brain benefiting nutrient choline. If you routinely skip egg yolk and only consume egg white, then this can speed the brain aging.
In addition to choline, egg yolk has many other nutrients to offer, such as Vitamin D. It is better to eat one complete egg with its yolk than only eating egg whites of two eggs. So make sure that next time you eat an egg, you do not skip its yolk, as egg yolk can help you gain better brain health.
5. Eating Too Little Of Walnuts
Dry fruits, especially walnuts, are rich in healthy fats and protein. An omega-3 fatty acid is a type of healthy fact abundantly found in dry fruits such as walnuts. Eating walnuts on a regular basis is linked with improved memory.
If you are not an admirer of walnuts, then you can look to add other dry fruits to your routine diet. Walnuts are rich in ALA, Alpha linoleic Acid, a compound that is beneficial for maintaining steady blood pressure and for clearer arteries.
6. Not Eating Enough Vegetables
On average, a healthy adult must routinely take two to three servings of fresh vegetables for optimal health. However, people are generally not very fond of eating fruits and vegetables routinely in America. This is not only a health deteriorating habit, but it may also speed up cognitive decline.
In order to slow down brain aging, one must look to take more fresh vegetables. Green leafy vegetables like spinach, broccoli, and kale are rich in brain-benefiting nutrients such as Vitamin K, foliate, and Beta carotene. All these nutrients help to prevent premature cognitive decline.
7. Skipping Blueberries
Berries, more specifically blueberries, are rich in nutrients essential and crucial to brain health. Rich in flavonoids, blueberries boost memory and prevent neuro-degeneration. Blueberries give a compound anthocyanin, which possesses anti-inflammatory and anti-oxidative properties.
Studies even suggest that compounds present in blueberries also tend to improve the communication between nerve cells. You can look to add blueberries to your diet in numerous ways. You can prepare a blueberries smoothie for yourself, or you may even add it with your breakfast cereal.
8. Have Not Tried Pumpkin Seeds
Pumpkin seeds are rich in antioxidants that protect brain cells against free radical damage. It contains all nutrients that promote brain health, such as zinc, copper, and magnesium. The deficiency of these micronutrients can result in prominent memory decline with aging. The best source to acquire all these micronutrients is to add pumpkin seeds to your diet.
Sometimes even smaller changes can help you gain the desired health outcomes. Eating is to help us acquire nutrients crucial to our health. When we do not get it sufficiently, our health is compromised more quickly. Reshape you’re eating patterns to slow down the aging process of mind and body.