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Cinco tipos de alimentos que dañan nuestra salud mental y que pueden ocasionar demencia o Alzheimer Limitar el consumo de alcohol o de fritos puede ayudarnos a tener una mejor salud mental Getty Images
El cuidado que demos a nuestro cuerpo y a nuestra mente influirá en las habilidades cognitivas que presentemos en el futuro. Por ello, los alimentos que ingerimos resultan ser fundamentales a la hora de hablar de nuestra salud mental y del bienestar emocional , sobre todo con el paso de los años. El intestino y el cerebro están profundamente relacionados, por lo que no sorprende que la salud del microbioma intestinal influya en la salud mental.
La doctora Uma Naidoo, psiquiatra nutricional de la Universidad de Harvard, en Estados Unidos, defiende que es necesario realizar una serie de modificaciones en nuestra dieta para evitar el desarrollo de enfermedades como la demencia .
En un artículo para CNBC, Naidoo destacó cinco alimentos problemáticos : azúcares añadidos, alimentos fritos, carbohidratos con alto índice glucémico, alcohol y nitratos en las carnes curadas. Explicó que limitar el consumo de estos elementos puede "combatir la inflamación y promover la salud cerebral, así como pensar y tomar buenas decisiones".
Azúcares añadidos El consumo excesivo de azúcar a largo plazo en nuestra juventud puede potenciar déficits neurocognitivos en la edad adulta, mientras que las dietas ricas en azúcares simples, particularmente durante el desarrollo, están asociadas con un aumento de la inflamación cerebral, el deterioro de la memoria y una menor plasticidad del hipocampo, es decir, la parte del cerebro que controla la memoria.
Las fuentes más comunes de las que obtenemos estos azúcares incluyen refrescos, bocadillos bajos en grasa e incluso caldos preparados, aderezos para ensaladas, kétchup y salsas para pasta.
Carbohidratos con alto índice glucémico Los alimentos ricos en carbohidratos (como el pan y la pasta) son procesados por nuestro cuerpo como el azúcar, lo que significa que también pueden aumentar el riesgo de depresión . Sin embargo, los nutricionistas no recomiendan eliminarlos, por lo que la calidad de los que ingiramos será muy importante.
Los carbohidratos considerados de 'mejor calidad' se definen como aquellos con granos integrales, ricos en fibra y con un índice glucémico (IG) bajo. Los investigadores descubrieron que las personas que obtuvieron la puntuación más alta en el índice de calidad de los carbohidratos, comían mejores carbohidratos y tenían un 30% menos de probabilidades de sufrir depresión que quienes consumían carbohidratos con un IG alto.
Los carbohidratos con un IG alto incluyen patatas, pan blanco y arroz blanco . La miel, el zumo de naranja y el pan integral son alimentos con un IG medio. Los alimentos con IG bajo incluyen vegetales verdes, la mayoría de las frutas, zanahorias crudas, frijoles, garbanzos y lentejas.
Alcohol El consumo excesivo de etanol está relacionado con un mayor riesgo de demencia y Alzheimer , al promover la acumulación de proteínas en el cerebro, y puede acelerar el deterioro neurocognitivo y las deficiencias en la función ejecutiva.
Sin embargo, podremos evitarlo simplemente reduciendo el consumo de alcohol y manteniendo una ingesta baja o moderada.
10 vídeos Alberto Garzón tilda de "delincuente acreditado" a Juan Carlos I: "Todo el mundo sabe que es un ladrón" Las aerolíneas muestran su satisfacción por que se pueda entrar a España sin certificado covid Los rusos se apuntan el triunfo de Mariúpol y continúan los bombardeos en Ucrania El rey emérito Juan Carlos I asegura que se encuentra "muy bien": las regatas de Sanxenxo se han aplazado Un devastador tornado deja un muerto y decenas de heridos en el oeste de Alemania Rusia corta el envío de gas a Finlandia Isabel Díaz Ayuso se convierte en la nueva presidenta del Partido Popular en Madrid Juan Carlos I, en el partido de balonmano de su nieto Pablo Urdangarín La avería en la línea de Alta Velocidad Madrid-Barcelona afecta a una veintena de trenes Juan Carlos I acude a ver el partido de balonmano de su nieto Pablo Urdangarin Alberto Garzón tilda de "delincuente acreditado" a Juan Carlos I: "Todo el mundo sabe que es un ladrón" Las aerolíneas muestran su satisfacción por que se pueda entrar a España sin certificado covid Los rusos se apuntan el triunfo de Mariúpol y continúan los bombardeos en Ucrania El rey emérito Juan Carlos I asegura que se encuentra "muy bien": las regatas de Sanxenxo se han aplazado Un devastador tornado deja un muerto y decenas de heridos en el oeste de Alemania Rusia corta el envío de gas a Finlandia Isabel Díaz Ayuso se convierte en la nueva presidenta del Partido Popular en Madrid Juan Carlos I, en el partido de balonmano de su nieto Pablo Urdangarín La avería en la línea de Alta Velocidad Madrid-Barcelona afecta a una veintena de trenes Juan Carlos I acude a ver el partido de balonmano de su nieto Pablo Urdangarin Alberto Garzón tilda de "delincuente acreditado" a Juan Carlos I: "Todo el mundo sabe que es un ladrón" Las aerolíneas muestran su satisfacción por que se pueda entrar a España sin certificado covid Los rusos se apuntan el triunfo de Mariúpol y continúan los bombardeos en Ucrania El rey emérito Juan Carlos I asegura que se encuentra "muy bien": las regatas de Sanxenxo se han aplazado Un devastador tornado deja un muerto y decenas de heridos en el oeste de Alemania Rusia corta el envío de gas a Finlandia Isabel Díaz Ayuso se convierte en la nueva presidenta del Partido Popular en Madrid Juan Carlos I, en el partido de balonmano de su nieto Pablo Urdangarín La avería en la línea de Alta Velocidad Madrid-Barcelona afecta a una veintena de trenes Juan Carlos I acude a ver el partido de balonmano de su nieto Pablo Urdangarin Alimentos fritos Los alimentos rebozados, empanados y fritos no son los deseados por nuestro cuerpo. De hecho, un estudio realizado a más de 18.000 personas reveló que una dieta a base de fritos estaba relacionada con puntuaciones más bajas de memoria y cognición .
Ello podría deberse a los efectos de la inflamación que dañan los vasos sanguíneos. Como alternativa, se puede optar por versiones horneadas o al vapor.
Nitratos en las carnes curadas Usados como conservantes y para realzar el color de las carnes como el tocino, el salami o las salchichas, los nitratos se relacionan con la depresión. Un estudio reciente sugiere que los nitratos pueden alterar las bacterias intestinales de tal manera que inclinen la balanza hacia la posibilidad de sufrir un trastorno bipolar .
Si no se quiere prescindir de este tipo de productos, hay que buscar aquellos que contengan harina de trigo sarraceno, ya que cuentan con importantes antioxidantes que pueden contrarrestar algunos de los efectos negativos para la salud de este conservante.
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