The brain is a very important organ. It is normal for the brain to show signs of aging as we grow older. However, some foods can harm brain health and cause brain shrinkage. Here are 5 such foods.
1. Alcohol
A 30-year study from the UK showed that even moderate alcohol consumption (112-168g of alcohol per week) increases the risk of hippocampal shrinkage by 3.4 times compared to non-drinkers.
Another study published in Nature Communications analyzed MRI brain images of 36,000 people, controlling for gender, age, and other factors. The results showed that alcohol consumption was inversely correlated with brain structure. Compared to non-drinkers of the same age (50 years old), those who drank 40 ml of pure alcohol daily experienced shrinkage of gray matter and white matter equivalent to 10 years of brain aging.
2. Ultra-processed foods
Although ultra-processed foods such as fried chicken, cola, french fries, and sausages may be delicious, they contain high amounts of salt, oil, and sugar. Regular consumption of these foods increases the risk of brain tissue damage and reduces brain volume.
3. Foods containing trans fats
Foods like margarine, cookies, and fast food contain trans fats, which replace healthy fats in brain cell membranes, impairing communication between brain cells, causing degeneration, and accelerating brain shrinkage. Research has found that even a small amount of trans fats can damage brain health.
4. Sugary drinks
Consuming large amounts of sugary drinks can lead to diseases such as high blood sugar, high blood pressure, and high cholesterol. They can cause inflammation and reduce brain function. Some studies have shown that sugary drinks can impact memory and contribute to brain shrinkage in individuals who abuse them over long periods.
5. Some sugar-free foods
Sugar-free foods can also be a trap. Some candies and sodas are marketed as sugar-free but still contain artificial sweeteners. Recent studies have found that these sweeteners can disrupt the balance of gut flora and affect hormones, leading to obesity. A common sweetener is aspartame, and long-term use of aspartame can increase the risk of memory loss.