Eating more processed red meat increases the risk of cognitive decline and dementia, according to a study published in the peer-reviewed science journal Neurology.
The research highlights a connection between diet and brain health, suggesting that simple dietary changes could help reduce these risks.
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How Red Meat Affects Cognitive Health
Processed red meats like bacon, sausage, and bologna are high in saturated fat, which has been linked to health issues like type 2 diabetes and heart disease—conditions also associated with cognitive decline.
The study followed 133,771 participants, tracking their diets and health outcomes over decades. Those who ate higher amounts of processed red meat had a 13% higher risk of dementia compared to those who consumed the least. Similarly, individuals consuming more than 0.25 servings of processed red meat daily faced faster brain ageing.
After accounting for a wide scale of factors like age, sex, and several risk factors for cognitive decline, the team discovered that each additional daily serving was associated with a decline equivalent to 1.61 years in global cognition and 1.69 years in verbal memory
Unprocessed red meat (e.g., beef, pork, lamb) didn’t show the same significant risks for dementia. However, higher consumption was associated with a 16% increased risk of subjective cognitive decline, based on self-reported memory and thinking problems.
Simple Substitutions for Better Brain Health
Encouragingly, the study also identified dietary adjustments that can protect brain health. Replacing just one serving of processed red meat per day with healthier alternatives could significantly reduce the risk of dementia:
Nuts and legumes: 19% lower risk
Fish: 28% lower risk
Chicken: 16% lower risk
These findings underline the importance of incorporating plant-based proteins and lean meats into your diet. Adding more nuts, fish, and poultry can not only improve overall health but also promote better cognitive function as we age.
Related article: Keeping your brain lively with games may defer Alzheimer's dementia for several years (Universal-Sci)
What This Means for You
This research supports the idea that dietary guidelines should emphasize limiting processed red meats and encouraging nutrient-rich alternatives. While more studies are needed to confirm these findings across diverse populations, the evidence suggests that small, mindful changes can have a big impact.
The key takeaway is that eating less processed red meat and choosing healthier proteins can be a simple yet effective step to protect your brain as you age.
Sources and further reading:
Keeping your brain lively with games may defer Alzheimer's dementia for several years (Universal-Sci)
Can the MIND diet really lower the risk of developing dementia and improve your brain health? (Universal-Sci)
Why Brushing Your Teeth Regularly May Help Prevent Alzheimer's and Certain Other Brain Diseases (Universal-Sci)
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