Processed Meats
Processed meats often are high in sodium, saturated fats, and nitrates, components that contribute to systemic inflammation and are associated with an increased risk of chronic diseases, including dementia and other neurocognitive disorders.
One study found that adults who consumed more than one-quarter serving of processed red meat per day had a 13% higher risk of developing dementia compared with those who consumed less, according to Stephani Johnson, DCN, RDN, an adjunct professor in the department of clinical and preventive nutrition sciences at Rutgers University School of Health Professions.
“Reducing intake to once or twice per week of processed meats and substituting with unprocessed lean meats, fish, or plant-based protein sources can support cardiovascular and cognitive health,” she says.
Alcohol
It’s likely no surprise that alcohol isn’t good for your brain. “Prolonged alcohol use contributes to structural brain changes, particularly in regions responsible for decision-making and impulse control, such as the prefrontal cortex, ” says Johnson. “Long-term alcohol intake impacts brain anatomy, correlating with deficits in executive functioning.”
Chronic heavy alcohol consumption is associated with progressive cognitive decline and increased risk of dementia.
Foods with Trans Fats and Saturated Fats
These are items you already know aren’t healthy, such as fried foods, margarine, and processed snacks. Trans fats and saturated fats can increase LDL cholesterol, inflammation, and oxidative stress. These fats have also been linked to memory decline as well as a higher risk of Alzheimer’s and depression.
Excessive Caffeine
Most healthy adults can drink up to 400 mg of caffeine per day (an 8-ounce cup of coffee contains about 90 mg of caffeine). While moderate caffeine consumption has been shown to enhance cognitive performance in areas such as alertness, focus, and reaction time, excessive caffeine - typically more than six 8-ounce cups per day - has been linked to an increased risk of dementia.
