We all know that ultra-processed foods (UPFs) aren’t the healthiest choice. But a new study suggested they’re bad for the aging brain. Researchers found that older people who are the most UPFs had a significantly higher risk of cognitive decline.
The data was from 5,370 older adults in the U.S., gathered over about nine years. Their average age was 64, and 55 percent were women. They completed dietary questionnaires and underwent standardized memory and attention tests every two years to track their cognition. The people who ate the most UPFs were 58 percent more likely to develop dementia than the people who ate the least. They were also 46 percent more likely to develop cognitive impairment without dementia (CIND).
The other end of the spectrum was also true. The people who ate the most whole and minimally processed foods were less likely to have cognitive issues. They were 41 percent less likely to develop dementia and 24 percent less likely to develop CIND than people who ate the least amount of whole foods.
A study from Sweden also found that diet impacted dementia risks. It followed almost 2,000 people over the age of 60 for 15 years. No one had dementia at the start of the study. The study examined three diets: the Alternate Mediterranean Diet (AMED), the Alternative Healthy Eating Index (AHEI) and the reversed Empirical Dietary Inflammatory Index (rEDII). They hoped to see if any of the diets lowered the risk of Alzheimer’s. The rEDII showed significant reductions in the risk. That suggests that focusing on anti-inflammatory foods is best for people who are concerned about Alzheimer’s.
Oxidative stress, mostly caused by chronic inflammation, speeds aging and chronic diseases. Eating foods that lower inflammation can, in turn, allow the development or progression of chronic illnesses.
“The biggest thing people with a family history of Alzheimer’s disease can do is really change their diet and lifestyle, or at least optimize it. We can really change the path of where our brain health goes based on what we eat,” said Emily Case, registered dietitian at Northwell Health.
Both these studies highlight the importance of whole foods. Neither study was experimental, so they cannot prove a cause, but they can show a link between diet and cognition. Some researchers think it comes down to fiber. UPFs lack fiber and other nutrients. Anti-inflammatory foods are rich in both.
“It could be because these diets involve lower levels of important nutrients like fiber, because they include too much sugar and sodium, or because they may lead to high blood pressure or inflammation, which can be bad for long-term brain health,” said Dr. Rosa Sancho, head of research at Alzheimer’s Research UK.
