If you are reading this article, it may be because you have noticed a change in your cognitive health, or the cognition of the lover you want to support has changed.

Those with low cognitive ability are depression, mild cognitive impairment(MCI) or dementia, drug and alcohol abuse, smoking status, cardiovascular problems, hypertension, stroke, diabetes and other mental health status, mental health status, drug and alcohol abuse, smoking status It may be caused by biological and genetic factors, such as learning disabilities and chronic diseases.

Signs of cognitive decline

Recently, when you found a difference in your or your lover’s cognitive health, you will find:

• Forget appointments, dates, recent events, conversations, etc

• Confusion and/or powerlessness in decision-making

• Difficult to understand direction or follow dialogue

• Shorten attention duration

• Lose direction, forget place and direction

• Organizational confusion

• Impulsive behavior

• Emotional fluctuations or differences, including anxiety, anger, depression

• Hallucinations and psychiatric characteristics

The role of diet and exercise

A balanced diet and regular exercise may help reduce the risk of hypertension, stroke, cardiovascular disease, obesity and dementia.

Exercise can increase the blood flow of the brain, keep the brain function at the optimal level, and help reduce the damage to brain cells. Exercise can also release chemicals to help the brain become more resilient to daily wear and tear. In fact, according to the evidence published by alzheimers.org.uk, keeping regular exercise can reduce the risk of dementia by 30%.

A healthy and balanced diet helps maintain optimal brain function and reduce inflammatory markers, which may play a role in cognitive impairment.

Think about food: How does it help?

Two foods are particularly effective in preventing cognitive decline: Mediterranean foods and DASH foods.

Mediterranean food is rich in dry protein, unsaturated fat, fish, fruits and vegetables, and whole wheat food, but the content of refined carbohydrate, saturated fat, and sugary food is low.

DASH diet, that is, the “diet to prevent hypertension”, focuses on reducing the symptoms of hypertension, limiting the diet with high magnesium, calcium and potassium, and the diet with high sugar, saturated fat and sodium.

IND diet combines these two foods to achieve a balanced diet of high nutrients and high fat, while reducing the content of fat, refined sugar and sodium. The IND diet also includes the following high level diets that have been proven to promote cognitive health and brain function:

• Green leafy vegetables rich in nutrients related to brain health, including folic acid, vitamin E, flavonoids and carotenoids. It is recommended to eat at least 6 portions of green leafy vegetables a week.

• Nuts rich in fat soluble vitamin E are very important for brain health and resilience. Eat nuts several times a week instead of low calorie foods such as chips or sweets.

• Take berries twice a week in a spiritual diet. In a 20-year study of 16000 elderly people, those who ate the most blueberries and strawberries had the lowest probability of cognitive decline. The author attributed this difference to flavonoids in berries, but this part needs further study.

• Oily fish has been proven to have a positive impact on brain health and cognition. It is speculated that this advantage is caused by Omega 3 and Omega 6, but the special research on Omega nutrients has not yet reached a conclusion. Others believe that this benefit may be due to the maintenance and nutritional composition of the fish itself. Therefore, it is recommended to eat thought foods at least once a week.

• Beans are rich in B vitamins and are famous for helping brain health. Participants should limit red meat consumption and increase the intake of low carbohydrate vegetable foods.

• Cereals, more than 3 per day

• Poultry, more than 2 per week

• Wine(optional), 1 cup per day

Think about why food works

The researchers suggest that one of the ways in which “thinking food” works is to reduce the harmful beta amyloid value. High levels of saturated fat and trans fat will increase the beta amyloid value.

although β – amyloid protein naturally exists in the body, if too much saturated fat and trans fat are ingested, they will accumulate and form “proteins”, which will interrupt the communication of brain cells and lead to cell death.

However, high levels of vitamins and antioxidants may help prevent the formation of these spots. The MIND diet is rich in nutrients, focusing on low sugar and low-fat foods.

Antioxidants can also help prevent another known factor in the development of cognitive impairment, oxidative stress and inflammation. Following Mediterranean recipes and DASH recipes is related to low levels of oxidative stress, and MIND recipes are also possible.

In summary, thinking about diet is our current approach based on evidence of whether diet is cognitive or how it affects health.

The principle of using Mediterranean diet and DASH diet is to have a healthy and balanced diet with all nutritional values, while avoiding high levels of saturated fat, sugar and sodium, which may lead to oxidative stress and β – amyloid cerebral hemorrhage.

However, it is very important to add some exercise to this sport to make the most of “thought diet”.