You can eat this snack every day! Study: Eating a handful of nuts a day reduces the risk of dementia by 12%
As age increases and brain function declines, many people worry that their memory will gradually decline, which will affect their daily lives. Academic circles now believe that consuming nuts may help prevent the risk of dementia in the future. Research published in “GeroScience” shows that middle-aged and elderly subjects who regularly eat nuts have a 12% lower risk of developing dementia than those who do not eat nuts at all.
A handful of nuts a day is enough! Study: Reduces risk of dementia by 12%
A joint research team from Spain and Portugal enrolled 50,386 subjects with an average age of 56.5 years old from the UK Biobank, with an equal number of men and women. The research team learned the daily nut intake of the subjects through an online questionnaire and divided them into three major groups: the first group did not eat nuts at all, and the second group consumed no more than 1 handful of nuts per day (1 (approximately 30g); the third group consumed more than 1 handful of nuts per day.
After 7 years of random interviews, preliminary results show that the incidence of all-cause dementia (Alzheimer’s disease, frontotemporal dementia, or vascular dementia) among the subjects is 2.8%, and the total number of people is 2.8%. 1,422 people. The research team analyzed nut eaters and non-eaters and found that regular nut intake was associated with a 12% lower risk of dementia. The effect remained significant even after accounting for factors such as age, gender, body mass index, education and lifestyle.
If the daily nut intake is further distinguished, those who eat only a handful of nuts have a stronger protective effect against dementia, while those who eat more than a handful have no additional benefits. Nuria Beneit, the lead author of the study, believes that the results indicate that moderate intake of nuts may be sufficient to obtain potential preventive effects on dementia. Additionally, unsalted nuts, such as almonds and cashews, appear to be more beneficial than salted or processed nuts.
Nuts can be eaten as snacks every day! Is it more beneficial for women and the elderly?
Beneit said that the association between nuts and reduced dementia risk is stronger in certain groups, such as women, the elderly, non-smokers, and those who live low-risk lifestyles (such as not drinking alcohol, exercising regularly and sleeping well, etc.). Ethnic groups seem to benefit more from nut consumption. It is recommended to use nuts instead of processed foods such as biscuits and potato chips as daily snacks.
“Nuts are rich in antioxidants, healthy fats and bioactive compounds that reduce inflammation and oxidative stress, factors thought to contribute to cognitive decline.”
However, this study still has limitations. Beneit pointed out that the subjects’ nut intake data relied on self-reported dietary assessments, which may lead to inaccurate results due to memory decline, subject subjective identification and other reasons. In addition, the research can only confirm the association between nuts and preventing dementia, but cannot prove that nuts can directly reduce the risk of dementia.
“BMJ” A study of 20,000 people confirms that 6 lifestyles can best prevent dementia
In addition to trying to add nuts to your daily diet, the British Medical Journal (BMJ) also published a study pointing out that 6 healthy lifestyles are related to slowing down memory decline, including healthy eating, regular exercise, actively maintaining social relationships, and liking Writing or reading, no smoking, no drinking. Every healthy habit was associated with slowing the rate of memory decline over 10 years, with “healthy eating” having the strongest effect on slowing memory decline.
Researchers involved in the trial believe that compared with those who failed to adhere to a healthy lifestyle, subjects with better memory performance tended to adopt the following measures, thereby obtaining higher memory scores:
Consistently consume at least 7 recommended healthy foods.
Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week.
Have social activities at least 2 times a week.
Read, think or write at least 2 times a week.
Maintain strict anti-smoking and alcohol-free measures.
Research has confirmed that continuing a healthy lifestyle has benefits in slowing the risk of memory loss, even in high-risk groups with APOE ε4 gene defects. In addition to APOE ε4, there are many genetic factors that affect brain function. Therefore, for the elderly, continuing to maintain a good lifestyle can still help slow down memory decline.
Preventing dementia is not only about seeking good luck, but also about avoiding bad luck! Avoid “4 risks” that affect brain function
To prevent dementia and memory loss, we must not only “pursue good luck” but also “avoid evil”! The Taiwan Health Promotion Administration stated that people should stay away from multiple dementia risk factors, one of which is to prevent the three high diseases. High blood pressure, diabetes, cardiovascular disease, stroke and other diseases will increase the risk of dementia; diabetes can cause memory or cognitive decline; those with systolic blood pressure greater than 160mmHg and untreated have a greater risk of developing Alzheimer’s disease. 5 times that of normal.
The second is to avoid head trauma. Severe head trauma is a risk factor for dementia. People who have suffered serious brain injuries have a risk of developing Alzheimer’s disease that is more than four times that of the general population. Therefore, people should avoid the chance of head injury. Third, actively quit smoking addiction. Smoking is a risk factor for Alzheimer’s disease, with the relative risk nearly doubling, while quitting smoking can reduce the risk. Studies have shown that smokers who continue to smoke experience faster cognitive decline every year.
Finally, people who have suffered from depression have a risk of developing Alzheimer’s disease that is approximately twice that of people without a history of depression. It is recommended that patients with depression receive regular treatment to prevent the condition from affecting the cognitive function of the brain.
Source:
Taiwan Health Promotion Administration “Understanding Dementia” health education leaflet
Further reading:
