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NOTES:

Today we’re covering the 3 worst foods for your brain—and what you should eat instead.

1. High-Mercury Fish - Mercury exposure is a major risk factor for dementia.

A 2021 review in the Journal of Metabolic Brain Disorders notes that mercury buildup increases risk of Alzheimer’s disease. And to quote the authors: “The most toxic form of mercury to humans is methylmercury, to which humans are exposed to by ingestion of fish.”

The worst fish you can eat are:
Swordfish
Bigeye, yellowfin, and albacore tuna
Orange roughy
King mackerel
Shark

A 2023 study in Current Opinions in Lipidology found that omega-3 intake decreases risk of dementia and Alzheimer’s disease.

To choose the best fatty fish, remember the acronym SMASH:
Salmon
Mackerel (small mackerel, not king mackerel)
Anchovy
Sardine
Herring

2. Alcohol (In Excess) - Alcohol is also terrible for your brain—but there’s some nuance here.

A huge 2019 meta-analysis in Alzheimer’s Research & Therapy found that moderate to heavy drinking (more than 2 drinks a night) was linked to a major increase in brain decline and dementia risk.

The lowest dementia risk was in light drinkers—1 drink a night for women or 2 drinks a night for men.

3. Refined Sugar

A 2023 study in the Journal of Alzheimer’s Disease looked at the diets and brain function of more than 700 older adults over a period of 8 years.

A 2022 study in Nutritional Neuroscience studied nearly 38,000 older women and found similar results.

Higher sugar intake was linked to a much higher incidence of Alzheimer’s disease, in a dose-dependent manner: the more sugar women ate, the higher their risk.

Inflammation may be the culprit: a 2022 study in Frontiers In Immunology found that refined sugar increases inflammation across the body and brain.

A 2018 review in the Journal Of Alzheimer’s & Dementia notes that inflammation is a known risk factor for dementia—so to keep your brain healthy, avoid refined sugar.


REFERENCES:
pubmed.ncbi.nlm.nih.gov/33411216
pubmed.ncbi.nlm.nih.gov/36637075
www.ncbi.nlm.nih.gov/pmc/articles/PMC6320619
pubmed.ncbi.nlm.nih.gov/31560382
pubmed.ncbi.nlm.nih.gov/37098501
pubmed.ncbi.nlm.nih.gov/35993434
pubmed.ncbi.nlm.nih.gov/31560382
pubmed.ncbi.nlm.nih.gov/34328409
www.ncbi.nlm.nih.gov/pmc/articles/PMC9471313

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