What if what you put on your plate today could decide your health of tomorrow? A large Swedish study conducted for 15 years has just lifted the veil on diets that best protect your brain and your heart as they get older. An exciting discovery, accompanied by concrete advice from a doctor to take care of these two essential organs, on a daily basis.
What science reveals: eat better today to live better tomorrow
In a study published in the journal Nature agingresearchers have followed more than 2,400 elderly people for 15 years, by analyzing their diet and the evolution of their chronic diseases. Objective: to know if certain regimes make it possible to slow down the appearance of several diseases at the same time – a phenomenon called multimorbidity.
Result: Yes, some diets really protect!
Especially those who reduce inflammation in the body, such as:
- The Mind diet (inspired by the Mediterranean regime and the Dash regime, intended to prevent cognitive decline);
- AHEI (alternative healthy food index);
- Or the alternative Mediterranean diet (Amed).
On the other hand, a pro-inflammatory diet (rich in processed foods, added sugars, cold meats, fried fries, etc.) was linked to a faster accumulation of chronic diseases, including cardiovascular and neurodegenerative.
And after 70 years? Better to prevent than cure
Researchers highlight the importance of adopting a healthy diet before diseases settled. People with good eating habits from the start have seen the progress of their clearly slowed down diseases, especially for:
- Heart diseases (hypertension, infarction, etc.);
- Neuropsychiatric disorders (depression, dementia, etc.).
Small exception: musculoskeletal diseases (osteoarthritis, chronic pain, etc.) did not seem linked to the diet in this study.
7 doctor tips for a heart and a brain in great shape
The Dre Sandra Stallaert, doctor and nutritionist (author of the book “It’s chaos up there!” Au Éditions Jouvence), has developed simple exercises to improve coherence between the heart and the brain. Objective: to reduce stress, improve concentration, and take care of yourself. Here are his 7 tips that are easy to apply:
Observe time for 2 minutes
Look at a second -hander or a digital clock move forward, second per second. Do not think of anything else. This exercise helps channel attention and calm the mind.
Soften your alarm clock
Start your day softer: breathe, observe, write, become aware of your emotions. It prepares your mind for a more serene daily life.
Think of magnesium
Stress depletes magnesium, which accentuates fatigue, irritability and sleep disorders. DRE Stallaert advises to be supplemented if you have a very active life.
Listen to your heart … literally
To make a decision, put your hands on your chest, breathe deeply, ask your question internally and let the answer come. This reconnects you to yourself.
Breathe with your stomach
Learn to mobilize your diaphragm: by inspiring deeply, push your belly forward. It is a more soothing and regenerating breathing.
Put your thoughts on paper
For a minute, write everything that goes through your head without thinking. This helps to clarify the mind, become aware of your thoughts, and channel them.
Breathe with your heart
Lie or sit down comfortably. Hands on the chest, imagine that you inspire and exhale through your heart. Associate a positive emotion with this breathing like gratitude or joy. Practice 10 minutes.
Eating better today is investing in the health of your heart and brain tomorrow. And by adding simple routines to slow down, breathe, feel, you can create a virtuous circle for your overall well-being. Want to start? Choose a small change per week: an extra vegetable, a breathing exercise, or a minute of silence … and observe your body thank you.