if you're over 60 and want to keep your memory sharp some of the foods you're eating might actually be more harmful than helpful to your brain health today I'm going to share the top six foods to avoid all backed by research but don't worry I've also got some great alternatives for you stay tuned for those how can a 90-year-old remember names birthdays and events from decades ago While others face early Alzheimer's are you someone who remembers everything or do you struggle to recall what you had for dinner yesterday could the secret to these differences be
hidden on your plate or maybe there's a simple trick you can add to your daily routine to unlock a super memory picture this Jenny's been feeling a bit forgetful lately she goes to the kitchen opens the fridge and thinks what did I come here to get again she doesn't know where she left her car keys and keeps asking her husband where she left her phone does this sound familiar comment below if it happened to you or someone you know as we age our brains change this is normal but it's also something we'd rather avoid if
we could guess what we can actually make a difference by simply watching what we eat I'm not talking about following some complicated diet plan I'm talking about avoiding a few common foods that seem to be particularly bad for our brains as we get older these aren't exotic foods you've never heard of they're normal everyday foods that many of us eat eat without thinking twice but if you're over 60 you might want to think twice about them the good news is that avoiding these Foods is pretty easy Once you know what they are and there are
usually simple substitutes that are just as satisfying so let's look at what these memory damaging foods are and what to eat instead one sugary cereals we've all seen those commercials claiming cereal is a heart healthy breakfast option but many of these cereals have more sugar in one serving than some desserts and processed sugar is terrible for your memory and brain function why is sugar so bad for your brain it's not just about empty calories sugar actually causes inflammation in your brain this inflammation interferes with your brain's ability to communicate with itself it's like static on
a phone line the message might get through but it's garbled over time this inflammation can lead to serious problems it's been linked to alzheimer's disease disease and other forms of Dementia in fact some researchers have started calling Alzheimer's type 3 diabetes because of how closely it's linked to Sugar consumption and insulin resistance but it's not just about long-term effects sugar can mess with your brain in the shortterm too have you ever noticed how you feel sluggish and unfocused after eating a lot of sugar that's because sugar causes your blood glucose levels to spike and then
crash your brain needs a steady supply of glucose to function well not these wild swings so what should you eat for breakfast instead oatmeal is a great choice it's full of complex carbohydrates that release energy slowly keeping your blood sugar stable add some fresh fruit for natural sweetness and extra nutrients berries are especially good for your brain they're packed with antioxidants that help protect your brain cells from damage two diet soda this one might surprise you a lot of people think diet soda is a guilt-free drink because it's calorie free and sugar- free but it
turns out it's actually worse than regular soda when it comes to brain health the problem with diet soda is that it's packed with artificial sweeteners and chemicals that mimic sugar these aren't just empty calories they're actively harmful to your brain according to the American Heart Association seniors who drink diet soda daily are three times more likely to develop dementia that's a pretty scary statistic but why it seems to be because these artificial sweeteners mess with your body's ability to process real sugar they make your body expect calories that never arrive which throws off your metabolism
over time this can lead to insulin resistance which is bad for your brain plus many artificial sweeteners are neurotoxins they literally poison your brain cells not quickly or dramatically but slowly over time and remember your brain cells don't replace themselves the way other cells in your body do once they're damaged that's it so what should you drink instead water is always a good choice of course but if you want something with more flavor try unsweetened iced tea or even homemade fruit juices if you need a bit of sweetness a touch of stevia works wonders Stevia
is a natural sweetener that doesn't have the same negative effects as artificial ones a 2010 study with 19 healthy lean folks and 12 obese participants discovered that Stevia can actually lower insulin and glucose levels plus everyone felt satisfied and full after eating even with fewer calories three microwave popcorn this one's tricky because popcorn itself isn't bad for you in fact plain popcorn is a whole grain and can be quite healthy the problem is with microwave popcorn specifically microwave popcorn bags are lined with chemicals to keep the oil from soaking through one of these chemicals is
called dietle and it's been linked to the buildup of amalo plaques in the brain these are the same kind of plaques that are found in the brains of people with Alzheimer's disease plus when you microwave the bag these chemicals can vaporize and you end up inhaling them it's not just about what you eat it's about what you breathe while you're preparing your food so what should you do if you love popcorn make it the oldfashioned way on the stove top it's actually really easy just put some popcorn kernels in a pot with a little oil
put the lid on and shake it over medium heat until the popping slows down add a pinch of salt and maybe a little butter if you like it tastes better than microwave popcorn anyway and it's much better for your brain four whole wheat bread this one might really surprise you isn't whole wheat bread supposed to be healthy well yes and no it's certainly better than white bread but it's still not great for your brain especially as you get older the problem with whole wheat bread is that it can cause your blood sugar to spike almost
as much as white bread does this leads to the same kind of inflammation we talked about with sugary cereals plus many people have some degree of gluten sensitivity even if they don't have full-blown celiac disease and gluten sensitivity can cause inflammation throughout your body including in your brain so what should you eat instead if you can't give up bread entirely try sprouted grain bread it's made from whole grains that have been allowed to sprout before being milled into flour this process breaks down some of the starch in the grain lowering its glycemic index that means
it won't spike your blood sugar as much another option is to use lettuce wraps instead of bread for your sandwiches it sounds a bit odd at first but it's actually really refreshing and it's a great way to sneak some extra vegetables into your diet five caned tuna now tuna itself is actually good for your brain it's full of omega-3 fatty acids which are crucial for brain health the problem is with canned tuna specifically especially the kind that's packed in oil canned tuna often contains high levels of Mercury Mercury is a heavy metal that can accumulate
in your body over time and it's particularly harmful to your brain it can cause memory problems Tremors and even vision changes studies reveal that high Mercury exposure can lead to serious health issues including damage to the central nervous system plus the canning process often involves adding preservatives that can strip away some of the nutrients in the tuna and if it's packed in oil that oil is usually not the good kind of oil that your brain needs so what should you eat instead if you like tuna try buying fresh tuna steaks instead of can they're higher
in nutrients and lower in preservatives just be sure not to eat them too often because of the Mercury is if you do buy caned tuna look for brands that test for mercury levels and choose light tuna instead of albore it tends to be lower in Mercury and always choose tuna packed in water rather than oil better yet try other types of fish that are high in Omega-3s but lower in Mercury salmon is a great choice as are sardines and mackerel these smaller fish don't live as long as tuna so they don't accumulate as much mercury
in their bodies six fried foods this last one probably won't surprise you we all know fried foods aren't great for us but they're particularly bad for your brain as you get older the problem with fried foods is that they're usually cooked in oils that are high in trans fats these are the worst kind of fats for your brain they cause inflammation and can actually damage the membranes of your brain cells a study involving over 18,000 participants discovered that a diet rich in fried foods is connected to lower memory and cognitive function plus when oils are
heated to high temperatures for frying they can produce compounds called Advanced glycation end products despite their name ages aren't good for healthy aging they've been linked to the development of Alzheimer's disease and other forms of cognitive decline so what should you eat instead if you're craving something crispy try baking or air frying instead of deep frying you can get a similar texture without all the harmful fats for example instead of fried chicken try baked chicken with a crispy coating made from crushed nuts or seeds instead of french fries try roasted sweet potato wedges while avoiding
harmful foods is important actively eating foods that support brain health can make a big difference too here are some foods that are particularly good for your brain berries blueberries strawberries and blackberries are all packed with antioxidants that help protect your brain cells from damage they've been shown to improve memory and delay brain aging leafy greens spinach kale and other leafy greens are high in nutrients like vitamin K lutein folate and in betacarotene these nutrients help slow cognitive decline nuts walnuts in particular are great for your brain they're high in a type of omega-3 fatty acid
called alpha linolenic acid which helps lower blood pressure high blood pressure is a risk factor for cognitive decline fatty fish as we mentioned earlier fish like salmon mackerel and sardines are high in omega-3 fatty acids which are crucial for brain health just be mindful of mercury levels especially in larger fish turmeric this bright yellow spice contains curcumin a compound with both anti-inflammatory and antioxidant proper properties it's been shown to cross the bloodb brain barrier and may help clear the amalo plaques associated with Alzheimer's disease dark chocolate good news for chocolate lovers dark chocolate 70% cocoa
or higher is actually good for your brain it's high in flavonoids caffeine and antioxidants all of which are good for brain health eggs eggs are a great source of several nutrients tied to brain health including vitamins B6 and b112 folate and Chine Chine is especially important because it's used to create aetl choline a neurotransmitter that helps regulate mood and memory remember a diet that's good for your brain is also good for your heart and the rest of your body this kind of diet has a name it's called the Mediterranean diet and it's been shown in
numerous studies to support brain health and reduce the risk of cognitive decline as we age it's not a strict set of rules but rather a general approach to eating that emphasizes whole minimally processed foods you don't have to completely change your diet overnight small changes can make a big difference over time maybe start by swapping out your afternoon soda for a cup of green tea or try having oatmeal with berries for breakfast instead of sugary cereal each Small Change adds up it's also worth noting that what you eat is just one part of the equation
when it comes to brain health other factors play a role too exercise regular physical activity increases blood flow to your brain and has been shown to improve memory and cognitive function sleep your brain needs adequate sleep to consolidate memories and clear out toxins aim for 7 to 9 hours per night mental stimulation challenging your brain with new activities like learning a language or playing an instrument can help keep it sharp Stress Management chronic stress can damage your brain over time find ways to manage stress whether it's through meditation yoga or just taking time to relax
social connections staying socially active has been linked to better cognitive function as we age remember it's never too late to start taking care of your brain even if you've been eating a less than ideal diet for years making changes now can still have a positive impact your brain is constantly changing and adapting and it's remarkably responsive to the way you treat it by avoiding foods that can damage your brain and focusing on those that support it you're giving yourself the best chance at maintaining a sharp memory and clear thinking as you age so next time
you're at the grocery store or sitting down to a meal think about what you're feeding your brain making the right choices now can pay off in better cognitive health for years to come when your brain is working well you're better able to learn new things solve problems and enjoy life you're more present in your relationships and more engaged with the world around you in other words a healthy brain doesn't just add years to your life it adds life to your years if this video helped you out why not give it a quick like and share
it around it could really help someone else looking after their memory Health which of these brain harmful foods do you consume daily are you considering removing them from your diet drop drop a comment and let's chat about it if you want to stay in the loop with more health tips just hit that subscribe button and turn on notifications we release new videos every week your likes and comments really keep us going they show us what you want to see more of and before you go check out these two videos we selected specially for you I
think you'll love them have an awesome and Happy Day and remember to take care of your brain thank you for watching see you in the next video bye
