Magically nutritious?
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 new book “Brain Boost: Healthy Habits for a Happier Life” report that certain types of the crunchy stuff can potentially increase the amount of grey matter in the brain.
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.
Authors Barbara J. Sahakian and Christelle Langley, both of the University of Cambridge, suggest that cereal consumption may influence brain development through the gene CPLX3, which is involved in protein building and important for cell structure and function.
“Higher cereal intake was associated with both better cognition and increased [brain] volume and this may be because of the expression on CPLX3,” they told The Post.
More research is needed to fully understand the mechanisms involved in this relationship.
In the meantime, Sahakian and Langley recommend some cereals that can be grrreat for your brain.
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.
Sahakian, a professor of clinical neuropsychology, suggests eating whole-grain muesli with seeds and nuts.
“Seeds and nuts are a healthy way of providing protein. Adequate dietary protein intake is important for maintaining lean body mass throughout life,” she explained. “In older adults, protein plays an important role in protecting our muscles and bone mass as we age, thus reducing the risk of bone fracture.”
Sahakian consumes muesli, with no added sugar, along with blueberries, semi-skim milk or non-fat yogurt for breakfast each morning.
Langley, a cognitive neuroscientist, opts for bran flakes or low-sugar muesli.
Ways to sweeten those flakes
There’s no sugarcoating it — you should avoid cereals with high amounts of salt or sugar, Sahakian said.
“Diets rich in sugar, saturated fats or calories can damage neural function,” she explained. “They can also reduce the brain’s ability to make new neural connections, which negatively affects cognition.”
If you want to sweeten your cereal, follow Sahakian and add no-fat or low-fat milk or yogurt or blueberries.
There’s evidence that blueberries can improve memory and executive function.
Other tips for improving brain health
Besides cereal, there are other brain-friendly secrets in “Brain Boost,” which came out last week. Sahakian and Langley also recommend:
- 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. If you have a bad night’s sleep, aim to exercise that morning to boost your energy.
- Having positive social interactions with friends, family and work colleagues often to improve your well-being and theirs
