Latest news with #brainHealth
Yahoo
10-07-2025
- Health
- Yahoo
The Best Foods For Your Brain Health After Age 40
Like most people over 40, I've noticed that my memory can sometimes be a little sluggish, and my mind doesn't always seem to be as quick and sharp as it was when I was, say, in my 20s. This cerebral slowdown is even more likely to be true for those of us who have other medical issues, particularly conditions like long COVID or menopause that can be notorious for causing 'brain fog.' I've mostly chalked this up to an inevitable part of getting older. But I never really stopped to consider that what I'm putting in my fridge or on my dinner plate might be partly to blame. Our brains, like many other parts of our bodies, undergo significant changes as we age. 'As we age, our brain naturally goes through changes,' said Dr. Alexander Zubkov, a board-certified neurologist and part of the Scientific Advisory Board of 1MD Nutrition. 'Blood flow to the brain tends to slow down, and there's often a gradual decline in neurotransmitter levels, especially those related to memory, mood, and focus — like dopamine, acetylcholine and serotonin.' Zubkov says oxidative stress and chronic low-grade inflammation, both of which are known contributors to cognitive decline, also build up over time. On the upside, age can also bring some positive changes to our cognitive abilities. 'As we get older, learning and memory tend to become more difficult,' said Yuko Hara, the director of aging and Alzheimer's prevention at the Alzheimer's Drug Discovery Foundation (ADDF). 'However, not everything goes downhill with aging. Vocabulary increases with age, and so does wisdom. Crystallized intelligence (the total knowledge gained over time) increases with age, allowing older people to reflect on and examine situations more effectively and to make informed decisions.' Our diet affects virtually every part of our body, including our brain. 'A healthy diet is important for brain function and cognitive health,' Hara said. She says you can maximize the positive ways a healthy diet influences brain health by incorporating foods with antioxidant and anti-inflammatory properties into your diet. Zubkov says a nutrient-dense diet 'provides the building blocks for neurotransmitters, supports cellular repair, reduces inflammation, and protects against oxidative damage.' Experts have recommendations for foods you might want to include on your grocery list to help support your brain health. Registered dietitian nutritionist (RDN) Lauren Manaker cites these foods that are known for their brain-boosting benefits: True tea — which, unlike herbal tea, is derived from the Camellia sinensis plant — includes varieties such as green tea, black tea, white tea and oolong tea. Manaker says this kind of tea is a natural source of antioxidants like catechins and flavonoids, which help protect brain cells from oxidative stress and inflammation. In addition, she notes, true tea contains L-theanine — an amino acid that helps you relax without feeling drowsy — and caffeine, which enhances alertness and cognitive performance. 'Together, these elements may support focus, memory, and overall mental clarity.' Studies have shown that frequent tea consumption, particularly drinking green tea, can have a positive cognitive effect on older people. Manaker says it's fitting that walnuts look somewhat like tiny brains — take it as a hint from Mother Nature that this tree nut is good for our brain. 'Walnuts are often hailed as a superfood for brain health due to the nutrients they naturally contain, including antioxidants and magnesium,' Manaker said. Walnuts are the only tree nut that is an excellent source of ALA omega-3 fatty acids, Manaker said, adding that data shows that higher levels of ALA in the blood were linked to better energy usage in brain regions typically affected in Alzheimer's Disease (AD). These links were even stronger in individuals carrying certain genetic markers for AD risk. Mushrooms are increasingly recognized as a superfood for brain health, Manaker said, thanks to their rich nutritional profile and unique compounds. This includes ergothioneine, a powerful antioxidant and anti-inflammatory agent. 'Ergothioneine helps protect brain cells from oxidative stress and inflammation, both of which are linked to cognitive decline and neurodegenerative diseases,' Manaker said. 'Additionally, mushrooms contain essential nutrients like B vitamins and amino acids, which support overall brain function and energy metabolism.' Other foods that Zubkov recommends for supporting brain health include fatty fish like salmon and sardines, which are rich in omega-3 DHA, considered essential for brain cell structure; blueberries, because they're packed with anthocyanins, which fight oxidative stress and improve memory; and leafy greens like spinach and kale, which are high in folate, vitamin K, and lutein, all linked to slower cognitive decline. Some foods, on the other hand, may not be so beneficial for your brain health — and may not be great for your health overall — so you may want to limit their role in your daily diet. Dr. Joshua Helman, a Harvard-trained physician specializing in reversing and preventing cognitive decline, easily identifies one category of foods of concern. 'Highly processed foods, especially those high in added sugars, refined grains, trans fats, and omega-6–heavy oils, promote inflammation and insulin resistance in the brain.' Helman notes this connection between unhealthy processed foods and cognitive health has led some researchers to refer to Alzheimer's as 'type 3 diabetes.' 'I also advise people to be cautious with foods high in sodium, nitrates or artificial additives,' Helman said. 'These can contribute to vascular damage, which is a major driver of cognitive impairment. Many people are surprised to learn that even moderate exposure to pesticides, plastics, and heavy metals in food and water can interfere with memory and focus over time.' Nutritionists Rank The Best (And Worst) Packaged Deli Meats For Your Health Doctors Who Specialize In Women's Health Share The 9 Things They Would Never, Ever Do 11 Foods Experts Say Can Boost Your Brain Health And Help Ward Off Dementia
Yahoo
07-07-2025
- Health
- Yahoo
7 Sneaky Signs You Could Have Cognitive Decline, According to Experts
Reviewed by Dietitian Jessica Ball, M.S., RDCognitive lapses aren't always linked to aging or dementia. Factors like stress, anxiety, and multitasking can mimic or contribute. Incorporating brain-healthy foods, staying physically active and engaging in mentally stimulating activities are ways to slow cognitive decline. Early consultation with a healthcare professional is crucial for proper diagnosis and happens from time to time: You start telling a story, only to lose your train of thought halfway through. Or you walk into a room and can't remember what you went in there to do. Mental glitches like these happen to everyone and are understandably scary, but aren't necessarily a sign of cognitive decline. "The feeling of your brain short-circuiting is often more likely due to psychological processes," says Sarah Garcia-Beaumier, Ph.D. Increases in stress, distractions, multitasking, anxiety or depression can be contributors. "A common consideration we have to make clinically is whether cognitive symptoms are due to early dementia, or rather due to a depressive or anxiety disorder," Garcia-Beaumier says. Cognitive decline typically involves a worsening of performance in areas such as memory, attention or language. Common signs include forgetting to call someone or struggling to recall the right word. When those symptoms appear much more than they did previously, so much so that others are starting to notice, "that's typically an early red flag for cognitive decline beyond what we expect for the normal aging process," says Garcia-Beaumier. Normal aging may cause minor delays in memory retrieval, like struggling to remember a name but recalling it later. These are not signs of dementia or cognitive impairment, per Thomas Hammond, M.D. "Forgetting conversations or important appointments, or feeling lost in familiar places, are more worrisome and concerning for significant early cognitive impairment,' Hammond explained. Garcia-Beaumier notes that some individuals with mild cognitive impairment may stabilize or improve over time. Still, unresolved psychological distress or untreated health issues could increase the risk of dementia, making it crucial to address potential warning signs early. The corticolimbic system of the brain modulates the experience of anxiety. "It also happens to be the same area of the brain that helps with processing speed, attention, planning, judgment, organization and lots of thinking skills," says Garcia-Beaumier. "So if there's a change in this area of the brain due to stress or anxiety, these cognitive skills are also affected." This overlap in brain pathways, along with the larger amount of resources devoted to modulating your stress and anxiety due to your body constantly shifting between survival and recuperation mode, will lead to a varying array of cognitive deficits. These pathways are also crucial in processing information—if you can no longer pay attention to things, your brain isn't going to be able to encode them and retain them for later memory. Cognitive decline manifests itself in almost all aspects of complex daily tasks, especially our language. "Even a simple undertaking, like naming a kitchen appliance, engages our brain networks extensively, making it a sensitive indicator of early decline," says Aubry Alvarez-Bakker, Ph.D.. A strong sign can be found in moments when you might forget a simple, specific word you're looking for, so you try to describe it instead. Over time, you might also start having difficulty keeping up with conversations, which can lead to anxiety in social situations. The specific mechanism behind why this happens isn't fully known, but research shows that language decline often originates in the left side of the brain. "We also know that low BDNF production (a protein produced by our nervous system that's crucial for the production of new brain cells) means fewer new cells to help us carry on activity across our brain," says Alvarez-Bakker. As we age, production of this protein naturally declines, so our body relies heavily on our environment to create BDNF to "fertilize" our brain and allow new cells to form. "Among the best foods to consume to boost BDNF in our body—and subsequently ward off cognitive decline—are blueberries, turmeric, green tea and dark chocolate," says Alvarez-Bakker. Because apathy is a common symptom of severe burnout, it's easy to pay no mind that it can also be a symptom of cognitive decline. "It's actually the most common symptom and perhaps the most overlooked," says Alvarez-Bakker. A sudden loss of interest in activities you used to love, or a willingness to throw in the towel easily, is a common symptom of dementia. You might lose interest in reading books, gardening or many other activities you used to enjoy. You might also find things that used to be easy for you to accomplish are now overwhelming, or that you avoid complex tasks or projects entirely. "This is unfortunate because withdrawing from stimulation is known to speed up the decline process," says Alvarez-Bakker. "Luckily, our lifestyle can help counteract this symptom to an extent." When apathy creeps in, the best step to take is to get personal by integrating things you deeply enjoy—music, art, sports, reminiscing—into daily activities that will boost your participation in life, and in turn, stimulation. Subtle personality changes are an often-missed sign of cognitive decline, primarily because of how easily they can be blamed on chronic stress (say, becoming easily angered or swearing when that isn't a regular part of your vocabulary). You might also find yourself withdrawing from social interactions and activities—and when you are around others, you may not participate in discussions, but instead stay quiet. "These are symptoms which are often written off as an individual being shy," says Hammond. "However, the person who was once talkative and garrulous will often become quiet and a wallflower as an early sign of developing cognitive decline." Regardless if stress is the cause or a variable that's augmenting the cognitive decline, "any treatment hoping to prevent or reduce cognitive decline needs to incorporate stress management," says, Isaac Tourgeman, Ph.D. Incessantly ruminating and worrying keeps your fight-or-flight response in overdrive, and symptoms of chronic stress can mimic cognitive decline, such as forgetfulness and inattention. "Uncontrolled, toxic thinking has the potential to create a state of low-grade inflammation across the brain and body over time, which can impact our cognitive health and ability to remember or recall information," says Caroline Leaf, Ph.D. "If left unmanaged, this kind of chronic cognitive upset can progress into varying levels of cognitive decline." Resolution of the underlying causes of your rumination and worry is paramount to improving current and preventing future symptoms of cognitive decline. "Cognitive dulling is a common feature associated with general medical illnesses, such as the flu, urinary tract infection and gastroenteritis," says Hammond. "Metabolic stress caused by minor infection will often lead to a transient cognitive decline," Hammond added. Other conditions can also lead to cognitive decline, including sleep disorders (such as sleep apnea). "Similar to psychological distress, sometimes symptoms can be resolved if it's due to one of these conditions," says Garcia-Beaumier. "But if left untreated, it does increase a person's risk of dementia down the line." Depression can result in what's called pseudodementia, where depression essentially masquerades as cognitive impairment. "Symptoms present as forgetfulness, difficulty with attention and lowered energy and motivation," says Tourgeman. This is when it's especially important to consult with your doctor to ensure the right diagnosis is made and proper treatment given. "We all experience cognitive glitches to a certain extent when going through the pressures of life, but a good rule of thumb is if anyone who knows you has noticed a consistent increase of these symptoms over time, it may be a sign that you're experiencing cognitive decline," says Leaf. Usually the person experiencing symptoms is the last to be aware of the decline, so it's important to be open to feedback and proactive about taking action. "While we currently aren't able to change our genes, we can influence how our environment impacts them," says Tourgeman. "A healthy lifestyle—eating a brain-healthy diet (like the MIND Diet), exercising regularly, reducing stress and distractions, maintaining a sense of utility and connectedness—can all go a long way." And no healthy lifestyle with the goal of avoiding or improving cognitive decline would be complete without a wide range of activities that keep your brain engaged. "Playing brain games on your phone will only go so far, though, mostly because you'll only get really good at that one thing," says Garcia-Beaumier. "Doing lots of activities that you enjoy and that challenge you is best." Things like reading, playing games, learning new skills and dancing can all contribute to optimal cognitive health when done in conjunction with other healthy habits. "Any time someone notices cognitive changes, such as memory not being as good or the brain feeling slower or foggy, they should check in with their doctor," says Garcia-Beaumier. "But it's especially important if family or friends are also noticing issues or if the issues make it hard to fulfill daily responsibilities." You can try to work on decreasing stress and improving how you take care of any other health conditions to see if that also clears up any cognitive issues, but there isn't a definitive way to know whether your symptoms are due to stress, psychological issues, another health condition or cognitive decline without talking to a healthcare provider and possibly seeing specialists for further testing. "Even getting some basic tests, early before any issues arise, can allow your doctor to compare your current cognitive performance to possible cognitive issues in the future," says Garcia-Beaumier. The occasional mental lapse, like misplacing your keys or forgetting the name of a person you just met, is a normal part of life and not necessarily a cause for concern. These fleeting moments of forgetfulness are often tied to stress, lack of sleep, or even simply being preoccupied with too many things at once. However, when these cognitive issues become consistent, noticeable to others and begin to interfere with daily life, they may signal something more significant, such as cognitive decline. Taking proactive steps to manage stress, maintain overall health, and engage in stimulating mental and physical activities can help you protect your brain's function and resilience. Understanding the difference between normal cognitive aging and more concerning symptoms is key to addressing issues early on. Consult a healthcare professional if you or those close to you observe persistent changes in memory, attention, or overall behavior. Seeking support and adopting lifestyle habits that prioritize brain health can not only slow potential decline but also improve your quality of life. By staying informed and proactive, you give yourself the best chance at maintaining your cognitive health and vitality for years to come. Read the original article on EATINGWELL
Yahoo
07-07-2025
- Health
- Yahoo
The Best Foods For Your Brain Health After Age 40
Like most people over 40, I've noticed that my memory can sometimes be a little sluggish, and my mind doesn't always seem to be as quick and sharp as it was when I was, say, in my 20s. This cerebral slowdown is even more likely to be true for those of us who have other medical issues, particularly conditions like long COVID or menopause that can be notorious for causing 'brain fog.' I've mostly chalked this up to an inevitable part of getting older. But I never really stopped to consider that what I'm putting in my fridge or on my dinner plate might be partly to blame. Our brains, like many other parts of our bodies, undergo significant changes as we age. 'As we age, our brain naturally goes through changes,' said Dr. Alexander Zubkov, a board-certified neurologist and part of the Scientific Advisory Board of 1MD Nutrition. 'Blood flow to the brain tends to slow down, and there's often a gradual decline in neurotransmitter levels, especially those related to memory, mood, and focus — like dopamine, acetylcholine and serotonin.' Zubkov says oxidative stress and chronic low-grade inflammation, both of which are known contributors to cognitive decline, also build up over time. On the upside, age can also bring some positive changes to our cognitive abilities. 'As we get older, learning and memory tend to become more difficult,' said Yuko Hara, the director of aging and Alzheimer's prevention at the Alzheimer's Drug Discovery Foundation (ADDF). 'However, not everything goes downhill with aging. Vocabulary increases with age, and so does wisdom. Crystallized intelligence (the total knowledge gained over time) increases with age, allowing older people to reflect on and examine situations more effectively and to make informed decisions.' Our diet affects virtually every part of our body, including our brain. 'A healthy diet is important for brain function and cognitive health,' Hara said. She says you can maximize the positive ways a healthy diet influences brain health by incorporating foods with antioxidant and anti-inflammatory properties into your diet. Zubkov says a nutrient-dense diet 'provides the building blocks for neurotransmitters, supports cellular repair, reduces inflammation, and protects against oxidative damage.' Experts have recommendations for foods you might want to include on your grocery list to help support your brain health. Registered dietitian nutritionist (RDN) Lauren Manaker cites these foods that are known for their brain-boosting benefits: True tea — which, unlike herbal tea, is derived from the Camellia sinensis plant — includes varieties such as green tea, black tea, white tea and oolong tea. Manaker says this kind of tea is a natural source of antioxidants like catechins and flavonoids, which help protect brain cells from oxidative stress and inflammation. In addition, she notes, true tea contains L-theanine — an amino acid that helps you relax without feeling drowsy — and caffeine, which enhances alertness and cognitive performance. 'Together, these elements may support focus, memory, and overall mental clarity.' Studies have shown that frequent tea consumption, particularly drinking green tea, can have a positive cognitive effect on older people. Manaker says it's fitting that walnuts look somewhat like tiny brains — take it as a hint from Mother Nature that this tree nut is good for our brain. 'Walnuts are often hailed as a superfood for brain health due to the nutrients they naturally contain, including antioxidants and magnesium,' Manaker said. Walnuts are the only tree nut that is an excellent source of ALA omega-3 fatty acids, Manaker said, adding that data shows that higher levels of ALA in the blood were linked to better energy usage in brain regions typically affected in Alzheimer's Disease (AD). These links were even stronger in individuals carrying certain genetic markers for AD risk. Mushrooms are increasingly recognized as a superfood for brain health, Manaker said, thanks to their rich nutritional profile and unique compounds. This includes ergothioneine, a powerful antioxidant and anti-inflammatory agent. 'Ergothioneine helps protect brain cells from oxidative stress and inflammation, both of which are linked to cognitive decline and neurodegenerative diseases,' Manaker said. 'Additionally, mushrooms contain essential nutrients like B vitamins and amino acids, which support overall brain function and energy metabolism.' Other foods that Zubkov recommends for supporting brain health include fatty fish like salmon and sardines, which are rich in omega-3 DHA, considered essential for brain cell structure; blueberries, because they're packed with anthocyanins, which fight oxidative stress and improve memory; and leafy greens like spinach and kale, which are high in folate, vitamin K, and lutein, all linked to slower cognitive decline. Some foods, on the other hand, may not be so beneficial for your brain health — and may not be great for your health overall — so you may want to limit their role in your daily diet. Dr. Joshua Helman, a Harvard-trained physician specializing in reversing and preventing cognitive decline, easily identifies one category of foods of concern. 'Highly processed foods, especially those high in added sugars, refined grains, trans fats, and omega-6–heavy oils, promote inflammation and insulin resistance in the brain.' Helman notes this connection between unhealthy processed foods and cognitive health has led some researchers to refer to Alzheimer's as 'type 3 diabetes.' 'I also advise people to be cautious with foods high in sodium, nitrates or artificial additives,' Helman said. 'These can contribute to vascular damage, which is a major driver of cognitive impairment. Many people are surprised to learn that even moderate exposure to pesticides, plastics, and heavy metals in food and water can interfere with memory and focus over time.' Nutritionists Rank The Best (And Worst) Packaged Deli Meats For Your Health Doctors Who Specialize In Women's Health Share The 9 Things They Would Never, Ever Do 11 Foods Experts Say Can Boost Your Brain Health And Help Ward Off Dementia
The Guardian
05-07-2025
- Health
- The Guardian
Owning dog or cat could preserve some brain functions as we age, study says
As Britain's population ages and dementia rates climb, scientists may have found an unexpected ally in the fight against cognitive decline. Cats and dogs may be exercising more than just your patience: they could be keeping parts of your brain ticking over too. In a potential breakthrough for preventive health, researchers have found that owning a four-pawed friend is linked to slower cognitive decline by potentially preserving specific brain functions as we grow older. Interestingly, the associations differ depending on the animal: dog owners were found to retain sharper memory, both immediate and delayed, while cat owners showed slower decline in verbal fluency. When it comes to slower cognitive decline in their owners, however, it seems that not all pets are created equal: fish and birds, while charming companions, showed no significant link. 'Pet ownership has been linked to a positive influence on cognitive functioning and cognitive decline in late adulthood,' said Adriana Rostekova, a researcher and lead author of the article, which was published in Nature. 'However, there is limited understanding of how different species of pets are associated with these outcomes.' Rostekova, who works at the lifespan developmental psychology research group at the University of Geneva, used data from eight waves of the Survey of Health and Retirement in Europe to examine the relationship between pet ownership and cognitive decline over an 18-year period among adults aged 50 and older. She specifically looked at the distinct role of owning dogs, cats, birds and fish. 'The key novelty of our study was that we found notable differences between the species,' she said. Rostekova hypothesised that because keeping fish or birds showed no meaningful link to changes in cognitive decline, the overall pattern of pet ownership may be driven primarily by having a cat or dog rather than pet ownership in general. 'Several explanations may help explain the absence of this association in fish and bird owners, despite the reports of their ownership' positive influence on wellbeing in ways that are usually associated with cognitive benefits,' she added. 'A fish or bird's short lifespan may potentially limit the level of emotional connection one is able to develop with the pet fish,' she said. 'Bird ownership may negatively affect the owner's sleep quality due to the increased noise levels, which has been shown to be associated with cognitive decline.' Rostekova added: '[It is] further possible that interaction with dogs and cats provides unique cognitive stimulation, which may be less pronounced in other, less demanding pets.' Other research has found evidence of an increase in prefrontal brain activation and stronger attentional processes and emotional arousal caused by interaction with a dog. There is further evidence of increased activation of the prefrontal cortex and the inferior frontal gyrus when interacting with cats, which is speculated to be linked to the characteristic, hard-to-predict temperament of the animal. 'There is also a possibility of increased social stimulation facilitated by cats and dogs, which may be linked to the slower cognitive decline experienced by their owners: an increased frequency of social interactions when accompanied by a dog – or for cats, a substitute for a social network,' said Rostekova. As the NHS grapples with an ageing population and rising dementia rates, experts say the findings could reshape how we think about healthy ageing – and the animals we choose to age alongside. Andrew Scott, the author of The Longevity Imperative and a cat owner (although also a dog lover), said: 'We tend to think of health as being about disease and hospitals but as we live longer and need to focus on preventive measures that keep us healthy for longer, we will discover that the health system extends well beyond doctors and hospitals. 'It is about how we live our life. What is nice about this study is it suggests a fun and meaningful way of keeping healthy and engaged. A lot of things we are recommended to do for our health aren't always fun or companionable (does anyone fast as a family?). Having a pet can be fun and if it keeps you healthy that's a great bonus.'
Yahoo
01-07-2025
- Health
- Yahoo
This Drink May Lower Your Dementia Risk by 25%, New Study Says
Reviewed by Dietitian Emily Lachtrupp, M.S., RDGreen tea may have more beneficial plant compounds for dementia than other teas. Drinking 2.5 cups of green tea per day was associated with a 25% reduced risk of dementia. Other foods with the same antioxidants as green tea include dark chocolate and health has become a popular topic as scientists continue to study the brain in more depth. And while there is still much to learn about the brain, one thing we do know is that dementia is on the rise. We recently reported on a study that suggests that new dementia cases may double from half a million to a million per year by the year 2060. Since we know more about the brain and how to take care of it than we did just a few years ago, this estimation is pretty astonishing. Dementia is a general term for a loss of memory, language, problem-solving skills and other abilities that are severe enough to interfere with everyday life. Alzheimer's disease is the most common type of dementia. We know that nutrition plays a large role in brain health. There's even a diet designed specifically to provide brain-healthy nutrients, called the MIND diet. Scientists also consider specific foods to see if there is any correlation between them and decreased disease risk. This is what researchers from Japan did regarding green tea and dementia risk. They recently published their findings in The Journal of Nutrition, Health and Aging. Let's break down what they found. Researchers drew data from a long-running Japanese study called the Murakami study. This study included 13,660 people, about 52% women with an average age of 59. Some of the demographics adjusted for during statistical analysis included sex, age, BMI, physical activity, smoking status, alcohol consumption, education level, marital status and medical history. Participants also filled out food frequency questionnaires asking how much and how often certain foods and beverages were consumed, including tea and coffee. Baseline data was collected between 2011 and 2013, and the average follow-up time for each participant was 11.5 years. For tea and coffee, participants were given the following options for their intake: <1 cup per week, 1-2 cups per week, 3-4 cups per week, 5-6 cups per week, 1 cup per day, 2-3 cups per day, 4-6 cups per day, 7-9 cups per day, and 10 cups per day. Options were also given for canned and bottled tea and coffee, and amounts were calculated into the total intake. It's important to note that 'a cup' can be interpreted as different amounts in studies and, in this case, is not equal to our American-sized measuring cup. For this reason, researchers calculated consumption into milliliters per day and then placed participants into one of four quartiles (categories). Q1 drank <94 mL of green tea per day, Q2 drank 94-299 mL/day, Q3 drank 300-599 mL/day and Q4 drank ≥ 600 mL/day. Because they were looking specifically for associations between tea and dementia risk, researchers also gathered data regarding dementia from Japan's long-term care insurance (LTCI) database. In the LTCI, physicians assess the degree of dementia and classify patients into six ranks ranging from no dementia (0) to severe dementia-related behavioral impairment and cognitive impairment requiring treatment (V)—basically using Roman numerals, plus the number 0. Those with rank II (moderate dementia-related behavioral disturbances and cognitive dysfunction with mild dependence) or higher are considered to have dementia. After running statistical analyses, researchers found that those in the higher quartiles for green tea intake had a lower risk of dementia. Specifically, those in the highest quartile, who drank at least 600 mL (or 20 fluid ounces) per day, had a 25% lower risk of dementia compared to those in the first quartile. They also broke it down by cups of green tea consumed. Participants saw about a 5% reduction in dementia risk for each cup increase in green tea. For example, if someone averaged a cup of green tea a day, they may decrease their risk of dementia by 5%. For someone who drinks 2 cups a day, the reduction in risk goes to 10%. Keep in mind, though, that these cups are not what we consider a measuring cup amount—they're actually closer to about ½ cup. As an example, Q4 drank at least 600 mL of green tea a day, which is equal to about 2.5 American measuring cups, and reduced their risk of dementia by 25% compared to those in Q1. Because there is some evidence that coffee may decrease dementia risk, researchers were curious to know if those who drank both coffee and green tea might lower their risk even more. Turns out, unlike those who drank a lot of green tea, adding high levels of coffee in addition to green tea did not have the same effects as green tea alone, and showed no reduction in dementia risk. Researchers propose a couple of possible reasons for this. First, drinking both green tea and coffee in high doses might have a sort of overdose effect, especially regarding caffeine. As an example, green tea contains 20 mg of caffeine per 100 mL dose, and coffee contains 60 mg of caffeine for the same amount. During the combined portion of this trial, participants in Q4 consumed at least 600 mL/day of green tea and 300 mL/day of coffee, which averages out to 300 mg of caffeine per day. And some were drinking well beyond these amounts. The current recommendation for caffeine is no more than 400 mg/day, so those in Q4 were definitely near or beyond that amount. Researchers also note that coffee and tea contain different plant compounds and that they may counteract each other. But they seemed to lean more into the caffeine theory. There are a few limitations to this study. One is that participants' cognitive status was not assessed at baseline. So there's a chance that those who had lower cognitive function at the start of the study drank less green tea. If this is true, then the association between green tea and reduced risk of dementia would be weaker. Also, because green tea consumption was estimated based on self-reports, it leaves room for bias and inaccuracies. Lastly, the type of dementia wasn't investigated, so they can't say which types of dementia green tea may reduce. Researchers do note, however, that because it's estimated that Alzheimer's disease makes up about two-thirds of dementia cases, green tea may help reduce the risk of Alzheimer's. All types of true teas—green, black, white and oolong—are loaded with antioxidants. They are, after all, plants, and all plants contain antioxidants. But compared to the others, green tea has been shown to have the highest levels of catechins, a specific type of flavonoid antioxidant, providing about four times more catechins than black tea. One of these catechins is epigallocatechin3-gallate (EGCG), which researchers note in previous studies has been linked to reduced Alzheimer's risk. Reasons for this may be due to EGCG's ability to reduce inflammation, including in the brain, plus reduce amyloid-beta and tau-tangle accumulation, both of which are implicated in Alzheimer's disease. That's not to say that other teas don't have their own benefits. For example, black tea may help you live longer, and ginger tea can help ease an upset stomach and reduce arthritis pain. Mint tea has been shown to have digestive, respiratory and mental health benefits, as well as antimicrobial and antiviral properties. Besides brain health, green tea has also been associated with lower inflammation, better digestion, less bloating, improved blood sugar and cholesterol levels, and reduced risk of cancer. It's easy to add green tea to your life. Simply brew up a cup. Ideally, we recommend using loose-leaf tea and steeping it in a tea strainer. The reason for this is that some tea bags have been shown to contain microplastics. These tiny particles may end up steeping from the bag into your cup of tea and ultimately into your body, including your brain. If you're looking to limit your microplastic exposure, a tea strainer may be the best steeping option. Plain green tea is best, but adding a small amount of honey or sugar or a touch of milk is fine if that's how you prefer it. Just be mindful of how much you add, since too much added sugar has been associated with worse brain health, including dementia. If you want to get to zero additions in your tea, take your usual amount of sweetener and/or cream and begin reducing that amount each week until you're at nothing but the tea. Doing this gradually will help your taste buds adjust. It's also important to point out that the longer you steep your tea, the more bitter it's likely to become. If you don't care for the bitterness, go with shorter steeping times. If you're not a tea drinker (and even if you are) and want the benefits of catechins, there are a few options for you. Dark chocolate, cherries and berries, including blackberries, raspberries and strawberries, are rich in these powerful plant compounds. Dark chocolate and walnuts make a great brain-healthy snack. And cherries and berries are amazing in smoothies, including our Cherry-Mocha Smoothie, Raspberry-Kefir Power Smoothie and our Berry-Green Tea Smoothie, which provides catechins from both berries and green tea. If you're ready to really dive into eating for brain health, then you'll want to try our 30-Day MIND Diet Meal Plan for Cognitive Health or our Simple 7-Day Cognitive Health Meal Plan. This study suggests that higher consumption of green tea is associated with reduced risk of dementia, compared to those with little to no green tea intake. Other lifestyle habits also contribute to brain health, including overall diet, physical activity, managing stressors and getting plenty of quality sleep. If this feels overwhelming and you're not sure where to start, choose an area you're likely to have success in. Adding a couple of cups of green tea each day could be an easy addition and starting point. Read the original article on EATINGWELL
