Parul Kharod
By Parul Kharod
According to the World Health Organization, currently more than 55 million people live with dementia worldwide, and there are nearly 10 million new cases every year. According to a 2020 report by the Alzheimer’s and Related Disorders Society of India (ARDSI), an estimated 5.3 million people above the age of 60 have dementia in the country.
Research studies show that prevalence of dementia in South Asia was 1.9 percent in the year 2005 and is estimated to reach 7.5 million by 2040.
Dementia results from a variety of diseases and injuries that primarily or secondarily affect the brain. Alzheimer’s disease is the most common form of dementia and may contribute to 60-70 percent of cases.
The root cause of increased memory loss and cognitive health is being attributed to increased inflammation in the body. The same factors that are affecting health of the body are also affecting health of the brain.
Some facts about the brain
• The typical brain comprises about 2 percent of the body’s total weight, but it uses 25 percent of energy.
• Your brain is 73 percent water. It takes only 2 percent dehydration to affect your attention, memory, and other cognitive skills.
• Most brain cells need glucose as its main fuel, plus some fat.
Brain in the Head + Brain in the Gut!
The gut-brain axis consists of bidirectional communication between the gastrointestinal (GI) tract, or Enteric Nervous System (ENS), and the Central Nervous System (CNS), resulting in a linkage of peripheral intestinal functions with the emotional and cognitive centers of the brain.
The Enteric Nervous System, often referred to as the “second brain,” consists of an estimated 200 million to 600 million neurons. Signals travel between the CNS and ENS through the Vagus nerve.
In simple words, we have two brains – one in the head and one in the gut, and they talk to each other!
What you eat and how you feed your body has a tremendous impact on just your physical health, but also your brain health and your mood.
How to lower inflammation and reduce risk of cognitive decline?
Research shows that there are several lifestyle factors we can focus on to help lower inflammation, reduce oxidation, and manage healthy sugar and cholesterol levels which all help with improved cognitive function.
Nutrition
• Eat a rainbow of colorful fruits and vegetables, especially green leafy vegetables and berries.
• Eat healthy fats, especially omega 3 fats (seeds & nuts).
• Reduce simple sugars and starches. Avoid trans fats and reduce saturated fats.
• Eat a plant-based diet.
• Reduce salt. Season your food with herbs and spices.
• Avoid processed and packaged foods.
• Reduce/avoid additives, preservatives, artificial sweeteners, artificial colors, and other chemicals and contaminants.
• Eat home cooked meals as much as possible.
• Get your Vitamin D levels checked and supplement appropriately.
• Drink adequate amount of water consistently every day.
• Do NOT do fad diets, especially low carb/keto diets.
Exercise
• Be active; sit less, move more.
• Do cardio activities such as walking, biking, etc.
• Do strength training and resistance exercises 2-3 times per week.
• Stretch your muscles regularly with exercise and yoga.
Reduce stress
• Stress has the most damaging effect on brain cells and also causes disruption of hormones.
• Stress can cause short term memory loss.
• Do stress relief activities such as deep breathing, meditation, yoga, etc.
• Reduce/avoid alcohol.
Get adequate sleep
• Restorative sleep is crucial for brain health.
• Try to aim for 7-8 hours of sleep at night.
• Set a sleep and wake up routine daily.
• Stop eating at least 3 hours before bedtime.
• Minimize caffeine in the evening.
• Avoid blue light from phones and tablets while in bed.
Challenge your brain!
• As the phrase goes, if you don’t use it, you lose it!
• Learn a new language or instrument.
• Work on a project that requires multiple steps.
• Volunteer and engage & communicate with different people.
• Do activities that are fun, complex, and challenging for your brain.
Parul Kharod is a registered dietitian and licensed nutritionist and works as a Clinical Dietitian. She can be reached at [email protected]
