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- Brought to a meal: quick noodles, sausages and sweet yoghurts can cause dementia
Brought to a meal: quick noodles, sausages and sweet yoghurts can cause dementia
Russian scientists have traced the link between the risk of neurological diseases and an overabundance of certain foods. To do this, they analyzed studies involving 70,000 people. It turned out that the fascination with ultra—processed foods — chips, soda, fast food, instant noodles, sausages, sweet yoghurts and frozen semi-finished products - is associated with a high risk of dementia. Conversely, to reduce the likelihood of pathologies, it is necessary to use the principles of neuron nutrition and eat food rich in special substances. For more information about what to eat and what to give up in order to maintain a sane mind and a stable emotional state, see the Izvestia article.
What are mitochondria afraid of?
Researchers from Sechenov University published a review of the data in an international scientific journal, in which they pointed out the possibility of developing a whole galaxy of neurological diseases due to eating habits. Moreover, the risk of developing various pathologies — from depression and migraines to Alzheimer's disease and dementia — increases when a person does not eat properly, does not receive enough or, conversely, "overdoes" certain substances with food.
Studies involving 70,000 people have shown that the craze for ultra-processed foods, such as chips, soda, fast food, instant noodles, sausages, sweet yoghurts, and many frozen convenience foods, is associated with a high risk of dementia, the review says. The same applies to depression and migraines.
The reason for such changes is several mechanisms at once. For example, ultra-processed foods, trans fats (including pastries and margarine), and added sugar (sweets, sauces) disrupt the functioning of mitochondria, the organelles responsible for energy production. Due to a malfunction in their work, reactive oxygen and nitrogen species (free radicals) are released, which damage cells, including neurons, accelerating their wear and aging. This process is called oxidative stress.
— Mitochondria lose their ability to normally produce energy from glucose, and the oxidation of energy substrates decreases, which contributes to insulin resistance, which is the basis of type 2 diabetes mellitus. Mitochondrial dysfunction and oxidative stress also contribute to the development of cerebral insulin resistance, impaired energy metabolism of neurons and neuroinflammation, which primarily increases the risk of Alzheimer's disease," explained Professor Alexey Danilov, Head of the Department of Nervous Diseases at the Institute of Vocational Education.
And finally, due to bad eating habits, the so-called gut—brain axis is disrupted. It is a two—way communication system between the digestive system and the brain - they exchange information through the vagus nerve, hormones, and the immune system. If, on the background of dysbiosis, that is, a violation of the balance of beneficial and harmful bacteria in the intestine, damaged molecules and toxic waste enter the brain, this contributes to neuroinflammation and can increase the risks of, for example, Parkinson's disease.
Motivational and anti-anxiety lunch
In addition to an overabundance of substances contained in harmful foods, problems arise due to a shortage of vital elements for the body. Scientists believe that the future belongs to neuron nutrition, which will help to compensate for the deficiency of some substances and offset the harmful effects of others.
For example, studies show that omega-3 polyunsaturated fatty acids, the sources of which are fish oil, as well as fatty fish, seafood, flax seeds, chia, walnuts, help regulate the brain system responsible for mood and motivation, reduce oxidative stress and restore mitochondrial functions, which reduces anxiety and depression. To reduce the symptoms of depression and anxiety, it may be necessary to "boost" the production of neurotransmitters responsible for mood, appetite and cognitive functions — the "happiness hormone" serotonin, dopamine and norepinephrine. The precursors of these hormones are involved in this process — tryptophan (it is found, for example, in turkey and lamb), tyrosine (can be obtained from meat, cheese, nuts) and histidine (from meat, fish, eggs, beans, lentils). As well as vitamin B6, vitamin B12, folic acid and other substances.
Also, according to the review, in Parkinson's disease, the effect of nutrients that support the energy metabolism of neurons and reduce oxidative stress is now being considered. Thus, coenzyme Q10, an antioxidant and a key component of mitochondria, is involved in reducing oxidative stress and producing ATP, a molecule that stores and transports energy for vital processes in the body, said Anastasia Badayeva, an assistant at the Department of Pathological Physiology.
— Supporting mitochondrial function with CoQ10 helps neurons produce energy more efficiently and protects them from free radical damage. This potentially reduces fatigue and maintains muscle tone, but the clinical data are still preliminary," she said in an interview with Izvestia.
Bacteria are asking for goat's milk porridge
If we talk about healthy habits, then, according to scientific work, scientists also rely on the restoration of the microbiome: fiber from fruits and vegetables nourishes "good bacteria" that produce butyrate, which acts as a natural anti-inflammatory agent that soothes and restores the intestines.
Monoshtam probiotics also come to the rescue, some of which are called psychobiotics because of their effect on the brain through the gut—brain axis. In addition, indigestible oligosaccharides are able to protect the brain — a type of fiber, special fibers that do not break down in the upper digestive system, but reach the colon, where they serve as food for beneficial bacteria. These substances are also included in goat's milk, cereals, legumes, onions, garlic, chicory.
—Research in the field of neuron nutrition will allow you to manage the health of your brain through nutrition culture, dietary nutrients and, of course, eating behavior — and this is one of the most important conditions for healthy longevity," said Alexey Danilov.
Nutrition is the foundation of the health of the whole organism, in particular neurological health. As Hippocrates said: "We are what we eat," said Naida Garabova, a neurologist at the RUDN Medical Center, Associate professor of the Department of Nervous Diseases and Neurosurgery named after Yu.S. Martynov RUDN University.
— Nerve cells are built from specific "building blocks" that come from food. We are talking about the building material for the membranes of neurons and the myelin sheaths of nerves. For example, the brain consists of almost 60% fat, and a lack of high-quality lipids inevitably leads to a decrease in synapse plasticity, which impairs memory and increases the risk of dementia. B vitamins are equally important," the expert said.
It must be remembered that this is not about magic, but about a part of a lifestyle. It is impossible to compensate for the chronic consumption of ultra-processed foods with a handful of dietary supplements with omega-3 or CoQ10. It is precisely a comprehensive and sustainable nutrition pattern that gives the effect, said Ksenia Pustovaya, founder of the University of Personalized Dietetics and Nutritionology.
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