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Breakfast and Brainpower: How Your Morning Meal Shapes Your Cognitive Health

So how important is eating breakfast? We often hear that breakfast is the most important meal of the day. Still, recent research presented at the Alzheimer's Association International Conference in San Diego sheds new light on how crucial our morning meal might be for our long-term cognitive health. In a recent study conducted in Brazil, over 10,000 individuals were tracked for eight years, with a focus on their dietary habits. What were the study's findings? Brace yourself. Those who indulged in more than their fair share of ultra-processed foods, from sugary sodas to convenience breakfast cereals and frozen meals, faced a startling increase in cognitive decline over time. Yes, you read that right. Breakfast choices can profoundly impact our brain health, influencing everything from memory to executive function.1

In Japan, where annual medical checkups are a common practice to prevent lifestyle diseases, researchers have discovered a potential link between skipping breakfast and the risk of dementia among individuals with diabetes. In a retrospective cohort study involving over 280,000 people, those who skipped breakfast more than three times a week were found to have a higher risk of dementia compared to those who did not. This association persisted even after accounting for factors like age, sex, smoking habits, and BMI.2

But why does this matter? Well, it's not just about keeping your brain sharp for the next crossword puzzle. It's about preserving your cognitive abilities for years to come. As Dr. Jean Guan, a geriatrician, wisely notes, "What's good for the heart is good for the brain." It's a sentiment echoed by Lynetta Smith, a clinical dietitian, who emphasizes the importance of adopting a dietary pattern low in processed foods—a pattern that's not only beneficial for cardiovascular health but also supports cognitive function.1

And it's not just about what you eat, but also how you prepare it. Cooking at home isn't just a chore - it's a cognitive workout. From planning meals to measuring ingredients, the act of preparing food engages our brains in a myriad of ways. Plus, there's the added bonus of social interaction as you gather around the kitchen with loved ones to whip up a nutritious feast.1

Of course, access to healthy food isn't always equal. Factors like food deserts and financial constraints make it difficult for many to make nutritious choices. But there are alternatives! Frozen produce, for example, can be just as healthy as fresh - and often more budget-friendly. So, the next time you're stocking up at the grocery store, consider reaching for the frozen or dried food aisle instead of the processed foods section. Your brain will thank you later.1

References

  1. Szuch S. Study: Soda, breakfast cereal, frozen foods associated with long-term cognitive decline. Springfield News-Leader. Accessed March 19, 2024. https://www.news-leader.com/story/news/local/ozarks/2022/08/08/study-shows-connection-between-ultra-processed-food-soda-cognitive-decline-dementia-alzheimers/10203771002/
  2. Chikama H, Kanaya R, Takeya Y, Toki H, Yamamoto R, Yamakawa M.The relationship between skipping breakfast and dementia: A retrospective cohort study in Osaka. Innov Aging. 2022;6(Suppl 1):606. doi:10.1093/geroni/igac059.2261

 

 

 

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