8 Foods that silently inflame your Brain -  AFTER 65 - Vídeo Dailymotion

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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.

8 Foods that silently inflame your Brain - AFTER 65

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