There is a view that people who "eat well" are less likely to get sick! Do you eat well every day? The first principle of the "Dietary Guidelines for Chinese Residents" is "a variety of foods and a reasonable combination." Since everyone has developed different eating habits since childhood, what are the different results of different dietary preferences?
What are the effects of eating on the brain?
In an April 2024 study published in the journal Nature Mental Health, researchers at Fudan University analyzed the relationship between dietary preferences and brain health in more than 180,000 people and found that people who ate a balanced diet showed better mental health and cognitive function.
The researchers divided the participants' dietary preferences into 4 different subtypes:
"Sugar control party" - people who prefer a no-starch or low-starch diet;
"Vegetarian Party" - people who prefer a vegetarian diet;
"Carnivorous party" - people who prefer a high-protein and low-fiber diet;
"Balanced Party" - A person who prefers a balanced diet.
The researchers analysed several mental health indicators and scores of cognitive function to explore the potential impact of food preferences on brain structure. They found that the "Party of Equilibrium" scored the lowest on mental health issues such as anxiety and depression and had the highest sense of well-being, suggesting that they had the best mental health.
In addition, different dietary preferences can also affect the risk of psychiatric disorders, as compared to the "Equilibrium Party":
The risk of depression increased by 18% and 22%, respectively, for the "vegetarian party" and the "carnivorous party";
The risk of stroke increased by 13% and 21%, respectively, for the "sugar control party" and the "meat eating party";
The risk of anxiety increased by 9%, 26%, and 23%, respectively, for the "sugar control party", "vegetarian party", and "meat party";
The risk of eating disorders was significantly increased by 86%, 168% and 96%, respectively.
Picky or picky eaters not only affect our mood but can also lead to malnutrition. A recent study also found that malnutrition may increase the risk of Alzheimer's disease.
Eat well and get sick less
A study published in the journal Frontiers in Nutrition at Beijing Tiantan Hospital in April 2024 revealed the relationship between eating well and reducing the risk of disease.
The research team analyzed data from 266 participants, with a mean age of 65 years, divided into the following groups:
Group I: 73 cognitively normal participants;
Group II: 72 participants with mild cognitive impairment caused by Alzheimer's disease;
Group III: 121 patients with dementia due to Alzheimer's disease.
Using body composition measurements, the researchers found that the average arm circumference, waist circumference, and calf circumference of the participants in the third group were smaller than those in the first two groups, and their body mass index (BMI) was also lower.
In terms of nutritional assessment, the third group was worse than the first two groups, and the micro-nutrition assessment score was lower than that of the first two groups.
Researchers believe that malnutrition is likely to increase the risk of Alzheimer's disease, and that the progression of the disease can exacerbate malnutrition.
Therefore, eating well is more important than medication!
Eating well may be more important than taking medicine!
In 2022, Dr. Honglian Zhou and Dr. Xing Xiao published an article stating that malnutrition is very common among the elderly.
Older people face problems such as deterioration of digestive system function, coexistence of multiple diseases, drug-induced gastrointestinal adverse effects, and social and psychological factors, which lead to the increasing problem of malnutrition in the elderly.
Many older adults tend to overrely on supplements and ignore the importance of a good diet. To improve the nutritional status of the elderly, a good diet is more important than medicine.
The book First Bite: The Truth About Eating Habits points out that changing the way you eat isn't easy, but it's achievable. After all, we, as omnivores, don't inherently know what to eat. Each of us needs to learn and be fed with anticipation like a child.
Regardless of age, healthy eating is a skill that can be learned. Here are 3 important aspects that everyone can benefit from:
1. Follow a regular eating schedule.
2. Listen to your body's hunger and satiety signals instead of relying solely on portion sizes as external signals.
3. Be willing to try a variety of foods.
Here are 6 suggestions:
1. Diversify food choices: Consume more than 12 foods per day and more than 25 foods per week. The better it is for older people to consume a wider variety of foods, including grains, vegetables and fruits, fish and shrimp, meat, eggs, dairy products, legumes and nuts.
2. Diversified condiment options: It is recommended to consume no more than 5 grams of salt per day. Dishes can be made with fresh garlic, onions, or try different types of pepper, vinegar, and a variety of herbs and spices, such as cinnamon, cloves, and nutmeg, to add flavor.
3. Divide meals equally: Make sure that the calories are evenly distributed for breakfast, lunch, and dinner. Don't be casual for breakfast and lunch, choose light, less greasy food for dinner, and eat fish, shrimp and lean meat in moderation to maintain a balanced distribution of calories in the three meals.
4. Moderate intake of animal foods and soy: Animal foods can make up for the lack of protein and fat in plant foods and are rich in high-quality protein.
The elderly should evenly distribute their protein intake in 3~5 meals a day, of which the proportion of high-quality protein (such as leucine-rich protein) should account for at least 50%.
Considering the decline in appetite and the weakening of digestion and absorption, you can use a small number of meals to cook these high-quality protein foods by steaming, boiling, stewing, stewing and other cooking methods, and arrange the amount of food reasonably.
5. Supplement vitamins and minerals: Older people are often deficient in important nutrients such as vitamin D, calcium, and vitamin B12. Under the guidance of a doctor or dietitian, appropriate vitamin and mineral supplements can be considered to meet the body's needs.
6. Combination of diet and exercise: Good eating habits should be combined with moderate exercise. Moderate physical activity can increase appetite, promote digestion and absorption, and have cardiovascular and bone health benefits. Seniors can choose the exercise method that suits them, such as walking, tai chi, yoga, etc.
In general, improving the nutritional status of older people requires a combination of dietary diversity, balanced intake, moderate intake of animal foods and soybeans, and supplementation of essential vitamins and minerals.
In addition, working with a doctor or dietitian to develop a personalized diet plan based on individual conditions can help improve the nutritional status of the elderly.