Categoria
✨
PessoasTranscrição
00:00Hello to all our mature and wise viewers.
00:03Today we're going to talk about something that directly affects your quality of life,
00:07memory, and even your mood, brain inflammation.
00:10Recent research from Harvard University and the National Institute on Aging
00:13reveals that low-grade chronic inflammation in the brain
00:17is one of the main factors behind age-related cognitive decline.
00:21Most concerning?
00:23This inflammation often presents no obvious symptoms
00:26until significant damage has already occurred.
00:28The good news is that much of this inflammation is caused by food choices we can modify.
00:35Today, we'll reveal 8 foods that silently inflame your brain after age 65.
00:40Some of them are probably in your daily diet and may even be recommended as healthy.
00:45Let's discover what they are and, more importantly, what to replace them with.
00:50Food 1. Refined Vegetable Oils
00:52Refined vegetable oils such as soybean, corn, sunflower, and canola oils
00:57are perhaps the most underestimated brain inflammations in the modern diet.
01:02After 65, the brain becomes particularly vulnerable to its effects.
01:07Why are they problematic?
01:08They contain extremely high levels of omega-6, which in excess promotes inflammation.
01:14The refining process creates oxidized compounds toxic to neurons.
01:18When heated, they produce aldehydes that damage brain cell membranes.
01:22They also compete with anti-inflammatory omega-3s as cellular receptors.
01:28A University of California, San Francisco study found that people with high blood levels
01:33of fatty acids from refined vegetable oils had significantly smaller hippocampal volume,
01:38a crucial region for memory.
01:39Where they hide, practically all processed and packaged foods,
01:44most restaurant and fast food items, commercial salad dressings, commercial baked goods,
01:50margarines and spreads.
01:52Healthy substitutes
01:53Extra virgin olive oil, rich in neuroprotective polyphenols,
01:57avocado oil, rich in vitamin E, a neuronal protector,
02:02coconut oil, provides ketones, an alternative fuel for the brain,
02:06ghee, clarified butter, rich in fat-soluble vitamins,
02:09food, too, added sugars and high-fructose corn syrup.
02:13Excessive sugar consumption is particularly harmful to the aging brain,
02:17which already has naturally reduced insulin sensitivity with age.
02:21Why are they problematic?
02:23They cause glucose spikes followed by cerebral vascular inflammation,
02:27promote cerebral insulin resistance, now called type 3 diabetes,
02:31form advanced glycation end products that damage brain proteins,
02:35feed harmful gut bacteria that produce neuroinflammatory toxins,
02:40displace neuroprotective nutrients from the diet.
02:44A 10-year study in the New England Journal of Medicine
02:47showed that people with elevated blood sugar levels,
02:50even below the diabetic threshold,
02:52had significantly higher risk of developing dementia.
02:55Where they hide, sweetened beverages including natural juices,
03:00flavored yogurts, breakfast cereals,
03:02ready-made sauces like ketchup and barbecue sauce,
03:05protein and granola bars,
03:07healthy substitutes, whole fruits,
03:10fiber slows sugar absorption,
03:12berries, low glycemic index and rich in antioxidants,
03:15natural sweeteners in small amounts such as raw honey or pure maple syrup,
03:19spices like cinnamon and cardamom help regulate blood sugar,
03:23dark chocolate, 70% cocoa or higher.
03:27Food 3. Refined Grains
03:29White breads, pastas, white rice and other refined grains
03:32are quickly converted to glucose,
03:34creating inflammatory effects similar to sugar.
03:37Why are they problematic?
03:39Cause rapid glucose and insulin spikes,
03:41lack fibers that feed beneficial gut bacteria,
03:44often contain neurotoxic additives and bleaching agents,
03:48promotes imbalance in gut microbiota affecting the gut-brain axis,
03:52replace whole grains rich in B-complex vitamins essential for brain health.
03:57Columbia University researchers found that high consumption of refined grains
04:01was associated with reduced gray matter volumes
04:04in memory-related brain regions in adults over 65.
04:08Where they hide,
04:09breads, even those labeled wheat without specifying whole,
04:13breakfast cereals, crackers and cookies,
04:15conventional pastas, bakery products,
04:19healthy substitutes,
04:20truly whole grains like quinoa, rolled oats, brown rice,
04:25low-carb alternatives such as cauliflower rice or spaghetti squash,
04:29legumes, beans, lentils, chickpeas,
04:32naturally fermented breads like sourdough,
04:34vegetable pastes made from lentils or chickpeas,
04:37food for processed animal proteins.
04:40Processed meats such as bacon, sausage, ham, salami,
04:43and other smoked or cured meats are particularly problematic for the aging brain.
04:47Why are they problematic?
04:49Contain elevated levels of N-nitroso compounds that damage neuronal DNA,
04:54rich in heme iron,
04:55which can cause oxidative stress in the brain.
04:58Contain high levels of salt associated with decreased cognitive function.
05:03Often include neurotoxic preservatives and additives.
05:06Cooking at high temperatures creates heterocyclic amines.
05:10A 2020 study in the Journal of Alzheimer's Disease
05:12found a direct correlation between frequent consumption of processed meats
05:16and accelerated cognitive decline in adults over 60.
05:21Where they hide.
05:22Deli countermeats.
05:24Sausages.
05:25Canned meats.
05:26Commercial jerky and dried meats.
05:28Frozen meals.
05:29Healthy substitutes.
05:31Omega-3 rich fish like wild salmon, sardines, and mackerel.
05:34Pasture-raised poultry.
05:36Lean red meats from grass-fed animals.
05:39In moderation.
05:40Plant proteins.
05:41Tofu, tempeh, vegetables.
05:43Eggs from pasture-raised chickens.
05:45Rich in choline.
05:46Essential for brain health.
05:48Food 5.
05:49Artificial sweeteners.
05:51Contrary to popular belief,
05:53artificial sweeteners are not safe alternatives to sugar,
05:56especially for the aging brain.
05:57Why are they problematic?
05:59Alter gut microbiota, negatively affecting the gut-brain axis.
06:02Some studies suggest direct neurotoxicity, particularly from aspartame,
06:07may increase craving for sweets,
06:09associated with higher risk of stroke and dementia,
06:12may interfere with brain protective enzymes.
06:15A cohort study published in Stroke Journal followed 2,888 adults over 45
06:20and found a link between diet drinks
06:23and a three-fold increase in the risk of stroke and dementia.
06:26Where do they hide?
06:28Diet drinks.
06:29Sugar-free or low-calorie products.
06:32Chewing gum and candies.
06:34Table sweeteners.
06:35Many supplements and medications.
06:37Healthy substitutes.
06:39Water naturally flavored with fruits and herbs.
06:41Herbal teas.
06:42Small amounts of honey or maple syrup.
06:45Fruits to satisfy sweet cravings.
06:47Spices like cinnamon and vanilla.
06:49Food 6. Foods high in copper.
06:53Although copper is essential,
06:54its accumulation after age 65
06:56is associated with neurodegeneration and brain inflammation.
07:00Why is it problematic?
07:02The aging brain struggles to regulate copper levels.
07:04Excess copper promotes neuronal oxidative stress,
07:08interacts with brain proteins like beta amyloid,
07:11increasing toxicity,
07:13competes with zinc, vital for cognitive function,
07:15can damage the blood-brain barrier.
07:17Researchers at the University of Rochester
07:20found that elevated copper levels
07:21were linked to faster cognitive decline in the elderly.
07:25Where it hides.
07:26Tap water from copper pipes.
07:28Shellfish.
07:29Especially oysters and lobsters.
07:32Dark chocolate and cocoa.
07:33Nuts and seeds in large amounts.
07:35Liver.
07:36Balancing strategies.
07:38Use filters that remove heavy metals from tap water.
07:41Limit, not eliminate, high copper foods.
07:44Eat more zinc-rich foods,
07:45like pumpkin seeds and meat.
07:46Include molybdenum-rich foods, such as legumes.
07:50Ask your doctor to check your copper levels
07:52if there's a family history of neurodegenerative diseases.
07:56Food 7.
07:57Monosodium glutamate, MSG, and flavor enhancers.
08:01MSG and similar compounds are excitotoxins
08:04and especially harmful to the aging brain.
08:07Why are they problematic?
08:08Can overstimulate neurons to death.
08:11Cross the blood-brain barrier more easily in older adults.
08:15Promotes inflammation through glutamate receptors.
08:17Trigger headaches and neuroinflammation in sensitive individuals.
08:21May worsen existing brain conditions.
08:24Beijing University study of 10,000 seniors
08:26linked high MSG intake with accelerated cognitive decline
08:30over 5.5 years.
08:31Where they hide, industrial soups and broths,
08:35snacks and chips, ready-made sauces and seasoning mixes,
08:39frozen foods, restaurant meals, especially fast food.
08:43Healthy substitutes, fresh and dried herbs,
08:45homemade broths, naturally fermented seasonings
08:48like miso and real soy sauce,
08:50nutritional yeast for umami flavor,
08:53dried mushrooms, such as shiitake and portobello.
08:56Food 8.
08:57High glycemic index foods,
08:59foods that spike blood quickly
09:01are dangerous to the brain after 65,
09:03a time when insulin sensitivity naturally drops.
09:07Why are they problematic?
09:08Cause glucose roller coasters that stress brain cells.
09:12Promote glycation,
09:13a damaging process involving sugar and brain proteins.
09:17Elevate systemic inflammation.
09:19Increase cerebral insulin resistance.
09:21A risk factor for Alzheimer's.
09:23Harm neuronal mitochondria.
09:26A seven-year study in the Journal of Nutrition,
09:28Health, and Aging
09:29found that seniors with high glycemic diets
09:31were almost twice as likely to develop
09:33mild cognitive impairment.
09:35Where do they hide?
09:36White potatoes, especially mashed or fried.
09:39White rice.
09:40Bakery goods.
09:41Breakfast cereals.
09:43Desserts and sweets.
09:44Healthy substitutes.
09:46Sweet potatoes.
09:47Low glycemic whole grains,
09:49like barley and quinoa,
09:50non-starchy vegetables.
09:52Healthy proteins and fats with meals,
09:54to slow sugar absorption.
09:55Apple cider vinegar before meals to improve glycemic response.
09:59Conclusion.
10:01These eight foods,
10:02refined vegetable oils,
10:04added sugars,
10:05refined grains,
10:06processed animal proteins,
10:08artificial sweeteners,
10:09copper-rich foods,
10:10MSG,
10:11and high glycemic index items,
10:12may be silently inflaming your brain
10:14and accelerating cognitive decline.
10:16What makes them dangerous
10:17is that many are seen as normal
10:19or even healthy
10:21in the standard Western diet.
10:23And the aging brain
10:24is especially vulnerable
10:25due to reduced antioxidant
10:27and anti-inflammatory defenses.
10:30But here's the hope.
10:31Even small changes in your diet
10:33can make a big difference.
10:35You don't need to eliminate
10:36all these foods at once.
10:38Start by replacing just one or two
10:39and take it from there.
10:41Your brain is incredibly resilient
10:43and it responds to positive change
10:46even after decades.
10:48As neuroscientist Dr. Dale Bredesen said,
10:51it's not just the age of your brain that matters,
10:53but how you treat it at every meal.
10:56Next week,
10:57we'll talk about
10:58the seven most effective supplements
11:00for cognitive health after 70
11:02based on the latest research.
11:04Don't miss it.
11:05If this video was helpful,
11:07leave a like
11:07and share it with someone who might benefit.
11:10Until next time.
11:13We'll be right back.