The brain, our body's informational highway, is critical for carrying information through neurons. Maintaining this complex system's health requires a careful look at our dietary choices.

Chronic inflammation is a significant factor in cognitive decline and diseases like Alzheimer's and dementia. This inflammation progresses through various stages, from alertness maintenance to severe memory loss.

• Ultra-Processed Foods: These include fast foods, soft drinks, and processed meats containing substances like nitrites.
• Aspartame: Common in diet sodas, aspartame affects neurotransmitter production, potentially impacting mood and memory.
• High-Mercury Seafood: Found in larger fish, mercury can contribute to anxiety and attention issues.

Ultra-processed foods, encompassing fast food and snacks with added sugars and preservatives, are heavily linked to impaired brain function. These inflammatory agents exert chronic stress on the brain, exacerbating both immediate cognitive impairments and long-term risks such as dementia.

For every 10% increase in calories from ultra-processed foods, dementia risk increases by 14%.

When it comes to consuming fish, mercury contamination is a major concern. Larger fish tend to accumulate more mercury, making them a less desirable choice. Instead, opting for smaller fish such as those in the SMASH category (salmon, mackerel, anchovies, sardines, and herring) is a healthier alternative due to their low mercury content and high omega-3 fatty acids.

Avoiding ultra-processed foods, aspartame, and high-mercury fish can promote better cognitive health. By making informed choices about the foods we consume, we can support the brain's function and reduce the risks of inflammation and cognitive decline.

Consider replacing ultra-processed foods with nutrient-rich alternatives and prioritizing the consumption of low-mercury fish to maintain brain health. These changes, though challenging, have far-reaching benefits for cognitive function and overall well-being.