Anyone who has watched a loved one go through Alzheimer’s disease knows how awful it is. With nothing you can really do, you watch that person slowly slip away until they no longer recognize you – and you barely recognize them, either. Protecting our brains from this condition is very important, and one of the number one things that contribute to risk is our diet, aka food and drink. Gastroenterologist Dr. Saurabh Sethi recently took to TikTok to shed light on the detrimental effects of certain beverages on brain health, particularly their association with an increased risk of Alzheimer’s disease. As an expert in the field, Dr. Sethi highlighted three popular drinks that individuals should be cautious about consuming due to their potential negative impact on brain health.
Diet and Alzheimer’s Disease
Alzheimer’s disease is a progressive neurological disorder characterized by cognitive decline, memory loss, and behavioral changes. While the exact cause of Alzheimer’s remains unknown, research shows that our diet and lifestyle have a huge impact on our risk of developing the disease. While certain foods and drinks can help to prevent Alzheimer’s development, others do the exact opposite.
One key factor in the relationship between diet and Alzheimer’s is the role of inflammation. Research has only recently begun to reveal how chronic inflammation in the brain contributes to the development of Alzheimer’s disease. Diets that are high in processed foods, refined sugars, and saturated fats promote inflammation in both the body and the brain. While diet can be a detriment, it can also be our greatest tool. A diet rich in anti-inflammatory foods, such as fruits, vegetables, whole grains, and healthy fats like omega-3 fatty acids, can actually help to reduce inflammation and protect against cognitive decline.
The Gut-Brain Connection
The gut-brain connection is a relatively new area of interest in Alzheimer’s research. Emerging evidence suggests that the gut microbiome, aka the important bacteria that populate our digestive tract, may play a role in the development and prevention of disease, in this case, Alzheimer’s. The gut microbiome, which consists of trillions of microorganisms that influence various aspects of health, is fairly heavily influenced by our diet. A diet high in fiber, prebiotics, and probiotics can promote a diverse and healthy gut microbiome, which in turn may support brain health and lower the risk of Alzheimer’s. Again, this means a diet rich in vegetables, fruits, whole grains, healthy fats, etc. Conversely, a diet lacking in fiber and beneficial bacteria may contribute to gut dysbiosis, inflammation, and an increased risk of cognitive decline. Yet again, this refers to diets that rely too heavily on processed foods, sugar, salt, fat, and the like.
The Three Drinks That Impact Our Alzheimer’s Risk
Dr. Sethi recently took to TikTok to explain the impact of what we consume on the health of the brain. More specifically, he wanted to warn people which three common drinks tend to be the riskiest in terms of the development of Alzheimer’s. According to him, these three drinks are diet soda, alcohol, and sports drinks.
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The Risk of Diet Soda
The first drink that Dr. Sethi reveals as potentially harmful to brain health is diet soda. While often perceived as a healthier alternative to regular soda, he says, diet sodas contain artificial sweeteners, such as aspartame. Dr. Sethi points out the scientific research that has found that these sweeteners can have adverse effects on gut bacteria. This emerging revelation of the strong gut-brain connection means that the consumption of diet soda can elevate the risk of developing Alzheimer’s disease.
Alcohol’s Impact on Brain Health
Let’s face it: Every day, we learn more and more reasons why we should probably all just quit alcohol altogether. Dr. Sethi addresses this detrimental impact of alcohol consumption on brain health. While it is widely understood that excessive alcohol intake is not good for the brain (or the rest of the body, for that matter), Dr. Sethi emphasizes its negative effects on gut bacteria, liver health, and sleep quality. All of these things, he reminds us, are crucial for maintaining a healthy brain. There is plenty of research that shows the importance of sleep on preventing Alzheimer’s development, as well as the health of our bodies in general. There are plenty of studies linking alcohol, even moderate consumption, to an increased risk of Alzheimer’s and dementia.
The Dangers of Sports Drinks
The final category of beverages that Dr. Sethi discusses is sports drinks. He reminds us that while often sports drinks are marketed as necessary for performance and good for you, they are often high in sugar and lacking in fiber. This can lead to rapid spikes in blood glucose and insulin levels, which contributes to insulin resistance. Insulin resistance, as we know well, increases the risk of Alzheimer’s disease. The excessive sugar content in sports drinks can also result in the accumulation of glucose in the brain, potentially contributing to the development of Alzheimer’s. There are plenty of alternatives to sports drinks that will help you with your electrolyte balance that don’t involve loads of sugar or sugar alternatives. Ditch the Gatorade and stick to those, instead.
Looking Towards Brain-Healthy Alternatives
There is no doubt that what we eat and drink has a huge impact on our brain. While diet sodas, sugary drinks, alcohol, and everything in between can be tempting, they come with a big risk. While it’s true that consuming these from time to time likely won’t result in any lasting impact, if we are honest with ourselves most of us consume these more often than we should. Perhaps we only drink on the weekends, have a gatorade while working out in the summer, and drink diet soda while at the neighborhood barbecue. When you add that up, however, you’ve had more risky beverages in one week than you might realize. Try swapping out sodas for soda water with lime, look for alcohol-free alternatives, and try coconut water instead of a sports drink. These small changes can take some getting used to, but they will be well worth it in the long run.