Diya Upreti, Jadetimes Staff
Diya Upreti is a Jadetimes news reporter covering Health news
With ongoing scientific studies on the relationship between diet and brain function, new evidence indicates that certain eating habits and body composition, such as the waist-to-hip ratio (WHR), are important in sustaining brain health during older age. Nutrition is no longer merely a matter of physical well-being; it has now become an important consideration in sustaining brain function and minimizing the risk of neurodegenerative diseases like Alzheimer's and dementia.
The Role of Diet in Brain Health
The brain, like any other organ, requires proper nutrients to function optimally. Several dietary patterns have been linked to improved brain health, including the Mediterranean diet, the DASH diet, and plant-based eating habits. These diets emphasize nutrient-dense foods such as:
Leafy greens and vegetables: Rich in antioxidants and vitamins like vitamin K and folate, which help prevent cognitive decline.
Healthy fats: Omega-3 fatty acids in fish, nuts, and seeds are recognized to sustain brain cell health and inhibit inflammation.
Whole grains and legumes: Contribute consistent energy and have fiber, a stimulator of gut health, a new factor associated with cognitive well-being.
Berries and fruits: Chock-full of flavonoids that guard brain cells against oxidative stress and inflammation.
On the other hand, high consumption of processed foods, refined carbohydrates, and trans fats has been linked with higher risk for cognitive impairment. High intake of these foods leads to chronic inflammation and oxidative stress, promoting brain aging.
Waist-to-Hip Ratio and Cognitive Decline
Apart from diet, body composition, and specifically waist-to-hip ratio, has been considered as an indicator of brain health. WHR is an estimate comparing waist circumference with hips and a body indicator of fat distribution. More studies imply that greater WHR (i.e., indicating central obesity) corresponds with an augmented risk for neurodegeneration. Visceral fat that lies in surplus, surrounding the midriff, creates markers for inflammation and disturbances in metabolism and is implied to contribute towards cognitive impairment and cerebral atrophy.
A Neurology study discovered that people with a greater WHR had smaller total brain volume, indicating that excess weight around the midsection could have a negative effect on brain structure. A second study showed that having a healthy WHR through exercise and proper diet might be able to prevent age-related cognitive decline.
Practical Tips for Maintaining Brain Health
To promote brain health and an optimal waist-to-hip ratio, make these lifestyle decisions:
Eat a diet rich in nutrients: Eat a Mediterranean or vegetable-based diet that supplies the nutrients necessary for healthy brain function.
Exercise regularly: Perform regular physical activity, including aerobic exercise and strength training, to minimize visceral fat and ensure good circulation to the brain.
Get adequate sleep: Quality sleep is necessary to consolidate memory and maintain cognitive performance.
Control stress levels: Long-term stress can have a damaging effect on brain health; relaxation and mindfulness can mitigate it.
Stay mentally active: Do mental exercises like doing puzzles, reading, and learning new things to keep the mind sharp.
Conclusion
The interaction between diet, waist-to-hip ratio, and brain function is an emerging area of research, highlighting the significance of nutrition and body composition in the maintenance of cognitive function. Through the intake of a balanced diet, having a healthy WHR, and adhering to healthy lifestyle practices, individuals can make positive actions to protect their brain health and minimize the risk of age-related cognitive impairment.
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