Do you want to nourish and protect your mind to preserve your essence over time? The key to taking on the challenge of taking care of our mental faculties is to personalize our diet in a scientific way. This tool known as precision nutrition is your ally to combat cognitive decline. Today, we bring you the main conclusions of a scientific report that analyzes how a personalized diet can help your mind as the years go by.

According to the scientific report “Memorable Food: Fighting Age-Related Neurodegeneration by Precision Nutrition”, cognitive decline is closely related linked to your genetics and lifestyleThis means that, in addition to your genetic predisposition, your diet, food additives, pesticides, antibiotics and stress are key factors that must be taken into account to preserve your mental faculties.

After all, you have unique nutritional needs. How do you process nutrients? Do you have intolerances to certain foods? How is your body doing? microbiota? Designing a meal plan tailored to individual needs maximizes health benefits and optimizes functions such as cognition.

Ultimately, precision nutrition seeks to go beyond general recommendations and provide a personalized strategy to reach each individual's full potential in terms of health and well-being. That said, let's look at the basic recommendations the report provides to preserve your mental health.

Avoid these foods

When we talk about combating cognitive decline, we must consider that there are very common foods that harm your mental health. Ultra-processed foods are one of them. These food products that have undergone multiple industrial processes contain additives and other synthetic ingredients that it is preferable to eliminate from your diet. In addition, a diet that is too high in calories, rich in saturated fats and refined carbohydrates, negatively affects the composition of the body. intestinal microbiota and, consequently, to your immune system and brain health.

In fact, recent studies have shown that people with cognitive impairment have a very particular intestinal microbiota. They have a decreased diversity of beneficial microorganisms that inhabit the intestines and, instead, a greater quantity of pro-inflammatory bacteria, such as Escherichia coli, Shigella, Helicobacter and Odoribacter. The solution? Eat more Mediterranean.

Two dietary approaches that science recommends

According to the report, it has been proven that older people who follow a Mediterranean diet or a ketogenic Mediterranean diet have better cognitive function thanks to the alteration they produce in the microbiota. Let's analyze them.

• Diets rich in olives and nuts reduce inflammation and prevent or combat infections.
• They are characterized by an abundant consumption of fruits, vegetables, legumes, whole grains and fish.
• Includes a moderate intake of eggs, dairy products and poultry.
• It involves limited consumption of red meat and processed foods.

Both have foods rich in antioxidants (such as polyphenols and vitamins) and anti-inflammatory components, as well as being rich in healthy fats. The main difference between the Mediterranean diet and the ketogenic Mediterranean diet lies in the amount of carbohydrates consumed. While the Mediterranean diet is balanced and based on fresh and natural foods, the ketogenic Mediterranean diet significantly reduces carbohydrate intake to promote ketosis.

It is worth noting that the ketogenic Mediterranean diet is a more restrictive variant and is not necessarily suitable for everyone. Again, precision nutrition is the key.

Do you want your diet to suit your specific needs? Count on Oorenji, the application that will allow you to live better.

Fountain: Memorable Food: Fighting Age-Related Neurodegeneration by Precision Nutrition. Maja Miloševi ́c1, Aleksandra Arsi ́c2, Zorica Cvetkovi ́c3,4and Vesna Vuˇci ́c2*1Department of Neuroendocrinology, Institute for Medical Research, University of Belgrade, Belgrade, Serbia,2Department of Nutritional Biochemistry and Dietology, Center of Research Excellence in Nutrition and Metabolism, Institute for MedicalResearch, University of Belgrade, Belgrade, Serbia,3Department of Hematology, Clinical Hospital Center Zemun,Belgrade,Serbia,4Faculty of Medicine, University of Belgrade, Belgrade, Serbia.

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