Did you know that the path to a fit mind may be directly related to what's on your plate? That's right! Slowing cognitive decline through diet is possible. The study we bring you today suggests that an adequate combination of antioxidants and fatty acids. Stay tuned to discover the latest advances in science!

As we get older, functional capacity, understood as the ability to perform certain movements, gradually decreases. The same occurs with cognitive function, which refers to the set of mental skills and processes that allow us to acquire, process, store and use information efficiently. In short: in the future, it will be more difficult for you to move and your attention, memory and reasoning ability will be increasingly slowed down.

The reduction in cognitive function and functional capacity as key elements for carrying out daily life activities have always been a subject of study for science, which is constantly seeking new strategies to overcome the passage of time and improve the quality of life of older adults.

A new strategy for healthy aging

We have new data. According to experts, physical frailty and cognitive decline are closely related to the following issues:

• Chronic inflammation

It is a prolonged and persistent immune response in the body that can have negative effects on the brain. Chronic inflammation is thought to contribute to brain cell damage, affecting neuronal connections and promoting the buildup of abnormal proteins, such as beta-amyloid plaques, characteristic of Alzheimer's.

• Oxidative stress

Oxidative stress is an imbalance between free radicals and antioxidants in the body, which can lead to cellular damage and contribute to aging and the development of various diseases.

• Neuroendocrine dysfunction

That is, the interaction between the nervous system and the endocrine system in the body. These two systems work together to regulate and coordinate a wide variety of bodily functions, for example, metabolism.

Based on this information, what would happen if these factors were directly attacked? The experts in charge of the study published by the magazine Nutrients They started from the hypothesis that high doses of polyunsaturated fatty acids such as omega 3 and 6 together with antioxidant vitamins could be part of the solution. That was their starting point. Do you want to know the results?

The data suggests that this combination of supplements would improve cognitive function, specifically with regard to memory, fluency and communication. In addition, improvements were observed in fatigue and sleepinessThe study included elderly people who already suffered from mild cognitive impairment and supplemented them with a high dose of omega-3 and omega-6 fatty acids with antioxidant vitamins such as vitamin E for a period of 6 months.

More about our protagonists: polyunsaturated fatty acids and vitamin E

He omega-3 and omega-6 has always attracted great attention for its beneficial health effects. Omega-6 fatty acids include linoleic acid, he linolenic acid and the arachidonic acidOmega-3 fatty acids include: eicosapentaenoic acid (better known as EPA) and the docosahexaenoic acid (DHA). The important thing here is that these types of polyunsaturated fatty acids can intervene in the membranes of inflammatory cells, reduce stress and prevent the inflammatory process from starting.

However, the most important thing here is that these fatty acids are ingested through diet or supplements, as we do not synthesize them in large quantities. Chia seeds, for example, contain a balanced proportion of both types of fatty acids and are easy to incorporate into the diet. You can add them to smoothies, yogurts, cereals or use them as an ingredient to make puddings or healthy baking recipes. Other foods rich in these fatty acids are salmon and safflower oil.

The vitamin E, for its part, is an important micronutrient antioxidant that can eliminate free radicals associated with oxidation and cellular aging. This nutrient can be found in foods such as nuts and seeds (almonds, walnuts, sunflower seeds), vegetable oils (sunflower oil, wheat germ oil), avocados, spinach and other green leafy vegetables.

And you, do you want your mind to age in a healthy way? It's time for you to pay attention to your diet to slow down cognitive decline through food. Subscribe to our APP and the adventure begins!

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