New Year's resolutions are often forgotten before January ends, but a recent study examining how to prevent cognitive decline suggests that one lifestyle change is worth holding onto – reducing ultra-processed food intake.
The study results were announced at the 2022 Alzheimer's Association International Conference. They revealed that eating ultra-processed foods that account for more than 20% of a person's daily calorie intake could increase the risk of cognitive decline. This decline could include areas of the brain involved in executive functioning – the ability to process information and make decisions.
"Alzheimer's research continues to examine ways to protect against cognitive decline, and this new research suggests that, as we head into 2023, making an effort to reduce your consumption of ultra-processed foods is a smart and effective move," Pam Myers, program director for the Alzheimer's Association Northwest Ohio Chapter, said.
The study followed participants for up to a decade. Of those who participated, men and women who ate the most ultra-processed foods had a 28% faster rate of global cognitive decline and a 25% faster rate of executive function decline when compared to people who ate the least amount of overly processed food.
Ultra-processed foods include pre-packaged soups, sauces, frozen pizzas, hot dogs, burgers, sodas, desserts, and ready-to-eat meals. Although these types of foods are convenient, they undergo significant industrial processing and often contain large quantities of fats, sugar, salt, artificial flavors or colors, stabilizers, and preservatives. Studies have found that ultra-processed foods can raise the risk of obesity, heart and circulation problems, diabetes, and cancer, in addition to cognitive decline.
To help reduce cognitive decline caused by these foods, a healthy diet should include fresh vegetables and fruits, whole grains, nuts, seeds, legumes, lean meats such as fish and poultry, and low- or non-fat dairy. For more tips on adopting a healthy diet, visit alz.org/news/2019/food-for-thought.
The Alzheimer's Association offers a free education program called Healthy Living for Your Brain and Body: Tips from the Latest Research in various locations throughout the year. To find upcoming programs near you, visit alz.org/crf and search by your zip code.
People who are concerned about themselves or a loved one can contact the Alzheimer's Association Northwest Ohio Chapter at 419-537-1999 to schedule a care consultation and connect with local resources that can help. The Alzheimer's Association's Helpline can be reached 24 hours a day, seven days a week at 800-272-3900.
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