5 Foods that Can Deteriorate Your Cognitive Performance

5 Foods that Can Deteriorate Your Cognitive Performance

As they say, “you become what you eat.” The saying is indeed true at least in case of your brain functioning. Your brain becomes what you eat.

The brain is essentially an important part of the human body. It helps with other parts of the body to function properly including — heart, lung & other organs. This is the reason we say that — keeping your brain function properly is essential.

A healthy diet is crucial in helping your brain function ideally. While healthy eating can help your brain fight various cognitive conditions like dementia, an unbalanced platter of diet can cause serious mental illnesses like Alzheimer’s & loss of memory.

Per a study, almost 65 million world population is going to be affected by dementia by 2030. But, there's definitely nothing to worry about — you can cut out intake of certain foods from your diet and ward off any chances of dementia or any other mental illnesses.

Here are five foods that can deteriorate your mental health to a level, you have never thought about:

  1. Fast food

We all know this — even if you are a regular fast food person — you know that it is not good for your health. But, do you know that fast food can deteriorate your mental health to a level that it causes brain issues like Alzheimer’s & dementia.

Fast food contains saturated fats that can cause your body to fight plaque that causes Alzheimer’s. Also, fast food has high sodium content that can cause, your brain to deteriorate immensely and memory can immediately deteriorate.

If you have been facing issues concentrating on your work or study just after having your meal (your fast food), then it’s about the food that you ate before. If you cannot stop yourself from going to the restaurants with your friends, you can have grilled chicken sandwiches or salad. This will keep a check on your brain health by reducing sodium intake.

  1. Sugary Drinks.

This is one bad habit that is common in a lot of people. Fruit juice, sports drinks, soda, and energy drinks are all sugary drinks. Not only too much consumption of sugary drinks increases the dimension of your waistline, but it also makes the individual prone to type-2 diabetes & other heart diseases. Above all, they also make your brain vulnerable to various mental health issues.

Consuming too many sugary drinks can lead to Type-2 Diabetes, which can cause you to suffer deadly Alzheimer’s disease. And, even in people who are not suffering from any form of diabetes can fall prey to dementia. High-fructose corn syrup (HFCS) is the main component of any sugary drink, which is 45% glucose & 55% fructose.

And, as we know a high intake of fructose causes various conditions like diabetes, obesity, high blood pressure & various brain dysfunctioning issues like dementia. Consuming high amounts of fructose on a daily basis can also cause damage to memory, reducing the ability to learn & reduce the formation of neurons.

  1. Fried foods.

We cannot deny the fact that fast food satiates your taste buds, but they can cause harm to your cognitive performance similarly. Not only fried foods are all loaded with calories & fats - but they can also cause inflammation in the brain. This can further cause brain fog & loss of memory. In addition to that, eating fried foods cause weight gain, which further causes an array of diseases including deterioration of your brain health & cognitive performance. It is great if you could eat more grilled meat, veggies, baked food, and potatoes in place of fried food.

  1. Refined Carbs.

Refined Carbs are those foods that contain sugar & the ones that include deeply processed grains like white flour. These carbs are high on the glycemic index (GI), which is not good for your brain functioning. Because of the high glycemic index (GI), your body abnormally digests Refined Carbs very quickly, which further results in increased blood sugar level, which means an increased level of insulin in the body.

In addition to that, Refined Carbs will have a high glycemic load (GL) when eaten in high quantities. GL is actually the amount of certain food that can raise the blood pressure level in the body. Per experts, high-GL is dangerous for your brain. Researches have shown that high GL can affect badly the brain of both adults & children. Eating too much of Refined Carbs can affect your brain adversely, and also the way you respond to hunger. In more adverse situations, high GL can also lead to dementia & Alzheimer’s disease.

  1. Alcohol

However, a couple of scientific revelations have established that a glass of wine every day can have a multitude of health benefits. But, more than the benefits, it causes loss to your brain functioning. It can lower down the cognitive performance to a level you can’t believe and can cause unbearable loss to your overall brain health. Per a study that was conducted on dementia patients, the majority of patients had fallen prey to dementia because of alcohol consumption or due to some alcohol-related disorders. And, particularly most of the early-onset patients of dementia are the ones suffering from alcohol addiction.

The Bottom Line.

As we say “eat healthy, live healthy, be healthy”! Your eating habits can have a tremendous effect on every part of your body — in fact on every aspect of your body. If you are really struggling with memorizing things and forgetfulness, you must revisit your daily diet as to what you are eating on a daily basis. Bring out a simple change & you’ll feel the difference instantly. Limit the intake of foods that are unhealthy for your brain including Alcohol, Refined Carbs, sugary drinks, fried foods & fast foods. This simple change in your diet can make a huge long-term difference, and keep you at bay from deadly diseases like Alzheimer’s and dementia.

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Mastering the Mind Diet: A Deep Dive Into Healthy Eating

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Balanced set of food for DASH diet to stop hypertension

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A small glass of unsweetened almond milk complements this meal with calcium and vitamins.For lunch, opt for a grilled chicken breast salad featuring a variety of mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing. To boost your intake of fiber and vitamins, include a side of steamed broccoli.Dinner centers around baked salmon seasoned with herbs and a refreshing touch of lemon. Quinoa pilaf and sauted spinach round out this nourishing evening meal. Snack wisely with a small handful of unsalted almonds to curb your hunger without compromising your health goals.Day 2: Balanced NutritionDay two of the weight loss meal plan continues the trend of balanced, nutritious meals. Start your morning with Greek yogurt, sliced banana, and a drizzle of honey. This combination delivers probiotics, potassium, and natural sweetness. Could you pair it with a glass of fresh orange juice, but please be mindful of portion size to control sugar intake?Lunch includes a fantastic protein and fiber source of lentil soup alongside whole-grain bread. Enhance your meal's nutritional value with a mixed vegetable salad with a balsamic vinaigrette.Savor grilled shrimp skewers marinated in a garlic and herb blend for dinner. Add Brown rice and roasted asparagus round to your plate with complex carbohydrates and fiber. As a healthy snack, enjoy carrots and celery sticks with hummus.Day 3: Plant-Powered ChoicesOn day three, prioritize plant-based foods for a heart-healthy twist. Begin your day with whole-grain toast topped with avocado and poached eggs. This dish provides healthy fats, protein, and essential nutrients. Combine it with a small serving of fresh fruit salad.At lunch, whip up a chickpea and vegetable stir-fry seasoned with low-sodium soy sauce. Quinoa serves as a nutritious side dish. For dinner, baked tofu, glazed with ginger-soy goodness, becomes your plate's star, complemented by steamed broccoli and snow peas. A small bowl of mixed berries can satiate your snack cravings and help maintain the weight loss meal plan intact.Day 4: Diversify with Dairy AlternativesDay four introduces dairy alternatives into your diet. Start your day with a green smoothie with spinach, banana, unsweetened almond milk, and a scoop of protein powder. Sprinkle chia seeds on top for added fiber and omega-3 fatty acids.Lunch features a turkey and avocado wrap using a whole-grain tortilla. Pair it with raw carrot sticks for a satisfying crunch. For dinner, savor baked cod with a tomato and basil topping alongside brown rice pilaf with sauted zucchini and bell peppers. Add a serving of low-fat cottage cheese with pineapple as your snack to the weight-loss meal plan.Day 5: Focus on FiberDay five emphasizes the importance of fiber in your diet. Begin your morning with whole-grain cereal accompanied by skim milk and sliced strawberries. This simple yet nutritious breakfast is complemented by a small glass of freshly squeezed grapefruit juice, keeping sugar intake in check.Lunch includes a spinach and mixed bean salad dressed with a light vinaigrette. A slice of whole-grain bread adds substance to your midday meal. Enjoy grilled chicken breast with a roasted red pepper sauce, complemented by quinoa and sauted kale for dinner. As your snack, air-popped popcorn without butter provides a satisfying crunch without excessive calories.Day 6: Seafood and GreensDay six introduces a variety of seafood and leafy greens to your meal plan. Start your day with scrambled eggs featuring spinach, diced tomatoes, and a slice of whole-grain toast.At lunch, delight in a tuna salad on a bed of mixed greens drizzled with a zesty lemon-tahini dressing. Steamed green beans on the side add both color and nutrients. Dinner showcases baked haddock with a dill and lemon sauce paired with mashed sweet potatoes.Day 7: Nutrient-Rich FarewellFocus on nutrient-rich foods on the final day of your 7-day meal plan. Begin your day with a smoothie bowl with sliced kiwi, almonds, and shredded coconut. Hydrate with a small glass of unsweetened coconut water.Lunch features quinoa, black bean stuffed bell peppers, and mixed greens with a light dressing. For dinner, indulge in a grilled turkey burger with roasted Brussels sprouts. A serving of whole-grain pasta with a low-sodium tomato sauce complements your evening meal. Enjoy a handful of mixed nuts to round out your day as your final snack.The Benefits of Weight LossA weight loss meal plan is critical to managing high blood pressure. It can help lower your blood pressure and reduce your risk of other health complications. Losing even a small amount of weight can significantly impact your overall health.The best way to achieve your weight-loss goals is to create a meal plan tailored to your needs. A weight-loss meal plan can help you control your portion sizes, stick to a healthy diet, and get the essential nutrients your body needs.Also Read: Transform Your Body: 10 Effective Weight Loss StrategiesConclusionThis 7-day weight-loss meal plan for high blood pressure strongly emphasizes balanced nutrition, reduced sodium intake, and portion control. Remember to stay hydrated by drinking plenty of water throughout the day. Before embarking on any new diet plan, especially if you have specific dietary restrictions or health concerns, it is advisable to consult with a healthcare professional or a registered dietitian.Adopting a heart-healthy meal plan like this and incorporating regular physical activity into your routine can effectively manage high blood pressure, promote weight loss, and improve overall health and well-being. Committing to these dietary changes can be a decisive step towards a healthier future.