This Whole Grain May Lower Dementia Risk

Almost 7 million Americans over the age of 65 are currently living with Alzheimer’s disease. And this number is expected to double over the next 35 years. While Alzheimer may be the best -known form of dementia, there are other types of cognitive decline, which can also affect their memory, their decision skills and intellectual clarity.

Fortunately, healthy lifestyle decisions can make a major contribution to reducing their risk of dementia. According to the centers for the control and prevention of diseases, the introduction of a healthy lifestyle can reduce or delay the likelihood of dementia by astonishing 45%.

A good starting point is with the food you eat, especially whole grains. These grains are loaded with nutrients and antioxidants that can protect against cognitive decline. While you can’t do anything wrong with wholemeal, the nutritionists say that brown rice characterizes a particularly nutrient -rich, accessible option to support long -term brain health.

Read on to find out why nutritionists say that Brown Rice is an outstanding part of her dementia risk and other expert strategies to keep your brain sharp.

How brown rice can reduce this risk of dementia

It can protect against inflammation

Chronic inflammation is involved in a long list of health problems, including cognitive decline. Brown rice is rich in bioactive compounds that can help protect their brain from oxidative stress that can lead to inflammation Madison Reeder, RD. This includes antioxidants, especially ferula acid. This connection can help prevent inflammation and prevent the accumulation of beta-amyloid plaques, a characteristic of Alzheimer’s disease.

It can support stable blood sugar

A recently carried out meta -analysis of 15 studies showed that for many reasons, people with diabetes develop 59% more often in dementia than humans without diabetes. It is believed that fluctuations in blood sugar, insulin resistance and chronic inflammation are driving forces.

Replacing white rice with brown rice is an easy way to support a healthy glucose reaction and protect your brain. Brown rice contains almost five times as high as white rice. Since fibers slows down the speed, with the glucose penetrates into its bloodstream, it can protect against spikes in blood sugar. . But don’t listen to rice. A meta-analysis of 32 studies showed that the replacement of sophisticated grains can help reduce the fasting glucose mirror with two weeks or more through their whole grain colleagues.

It can lower homocysteine

Homocystein is an amino acid that naturally occurs in our body. However, too much of it can mean problems for your brain. Investigations have associated the increased homocysteine ​​level with a higher risk of cognitive decline and Alzheimer’s disease.

Nutrient -packed brown rice can help, says Hennis tung, MS, RD. “Brown rice contains B vitamins such as B6 and folic acid that lower homocysteine,” she explains. Recent studies underline the importance of this connection. In a study of patients with neurodegenerative diseases, lower B6 and folate content were associated with a higher risk of dementia. Conversely, higher homocysteine ​​levels were bound to larger cognitive impairment. The study also resulted in a connection between low vitamin C levels and other B vitamins and cognitive decline, which underlines the importance of a nutrient-rich diet for the health of the brain.

It can improve cognitive function

Brown rice can more than reduce her risk of dementia. Studies have shown that it can be supported at the age of age and other cognitive functions. In a small study, older adults were asked to eat 7 ounces of white rice or 7 ounces of a 50/50 mix of brown and white rice every day for one year. At the end of the study, the group, who ate the brown and white rice mix, had superior cognitive results and mood values ​​compared to those who only ate white rice. The authors of the study serve the strong nutrient mix of Brown Rice, including magnesium, calcium, B vitamins and bioactive compounds such as ferulic acid, GABA and Gamma aryzanol.

Other strategies for reducing dementia risk

While Brown Rice has many good things, the prevention of dementia requires a multi -priority approach. Try to absorb as many of these strategies as possible to keep your brain at the peak:

• Eat more plants. A variety of plants, including wholemeal products, fruit, vegetables, legumes, nuts and seeds, is a strong way to support their brain health at any age. “Over time, a nutrition produced is associated with a slower cognitive decline and a reduced risk of dementia, as can be seen in patterns such as Mediterranean and Mind diets,” says Reeder.
• Reduce additional sugar: “Excess sugar drives inflammation, increases oxidative stress and can contribute to the accumulation of harmful proteins in the brain such as beta-amyloid, which are connected to Alzheimer’s,” says Reeder. A good limit for additional sugar is a maximum of 10% of the total daily calories. That is about 48 grams of sugar (12 teaspoons) for someone who eats 2,000 calories a day.
• Limit alcohol: If you reduce alcohol – or avoid – you can protect your brain. Studies have shown that the more alcohol a person drinks, the greater their risk of developing dementia.
• Stay active: No matter whether you pick up a social sport like pickle ball or take your dog with you for a daily walk, your body can be a great way to support your brain and mood. “Regular physical activity improves blood flow, manages blood sugar and helps with weight management, which can reduce the risk of dementia,” says Lisa Andrews, M.Ed., RD, LD.

Our expert

The food you eat, especially whole grains, can make a major contribution to preserving your cognitive health, while all whole grain products can be advantageous. Dietic dieters say that brown rice may be particularly effective to reduce the risk of dementia. This pantry basic food offers a brain boosting mix of fiber, antioxidants, B vitamins, magnesium and bioactive connections that help protect your brain and keep your mind sharp. Of course, Brain Health is not just about a meal. To reduce your risk of dementia, take into account a plant -rich eating pattern with low sugar that contains little or no alcohol. While you are at the moment, you climb some physical activity into your day to increase your mood and keep your mind sharp.