Cereals that Can Improve Cognition
A healthy diet can help reduce the risk of dementia — and a daily bowl of cereal could be your lucky charm. The authors of the book “Brain Boost: Healthy Habits for a Happier Life” report that certain types of cereal can potentially increase the amount of grey matter in the brain.
Grey Matter: The Key to Better Cognition
Grey matter, which forms the brain’s outermost layer, is primarily responsible for processing sensory information, controlling movement, and enabling functions like memory and emotions. More grey matter often means better cognitive function, while grey matter loss can be a sign of Alzheimer’s disease, Parkinson’s disease, or multiple sclerosis.
Cereals that Fuel Your Brain
The pair’s research, published in the journal Cerebral Cortex, found a link between muesli, bran, wheat, and oat cereals and increased grey matter, better cognition, and a body mass index in the healthy range. Whole grains, packed with fiber, B vitamins, vitamin E, and other nutrients, have been associated with a lower risk of cognitive decline in older adults.
- Muesli with seeds and nuts: Sahakian suggests eating whole-grain muesli with seeds and nuts, which provides protein and helps maintain lean body mass.
- Bran flakes or low-sugar muesli: Langley recommends bran flakes or low-sugar muesli as a healthy option.
Ways to Sweeten Those Flakes
- Avoid adding high amounts of salt or sugar to your cereal, as these can damage neural function and reduce the brain’s ability to make new neural connections.
- Instead, add no-fat or low-fat milk or yogurt, or blueberries, which can improve memory and executive function.
Other Tips for Improving Brain Health
In addition to cereal, the book “Brain Boost” offers other brain-friendly secrets, including:
- Trying to exercise every day
- Slowly changing your food preferences if they are unhealthy
- Checking your body mass index every few months to make sure it’s in the healthy range
- Sleeping seven to eight hours a night and exercising the next morning to boost energy
- Having positive social interactions with friends, family, and work colleagues often to improve your well-being and theirs
Conclusion
A healthy diet, including a daily bowl of certain cereals, can have a positive impact on brain health. By incorporating whole grains, protein, and healthy fats into your diet, you can reduce the risk of cognitive decline and improve overall well-being.
Frequently Asked Questions
Q: What types of cereal are best for brain health?
A: Muesli, bran, wheat, and oat cereals have been linked to increased grey matter, better cognition, and a healthy body mass index.
Q: How can I sweeten my cereal without adding sugar?
A: Try adding no-fat or low-fat milk or yogurt, or blueberries, which can improve memory and executive function.
Q: What other lifestyle changes can I make to improve my brain health?
A: Try to exercise every day, slowly change your food preferences if they are unhealthy, check your body mass index every few months, sleep seven to eight hours a night, and have positive social interactions with friends, family, and work colleagues often.
