As we continue with our year of intentionality with our health, an old phrase keeps coming up, “You are what you eat.” Many people struggle with this concept, and it will be a frequent subject of our future discussions.
Many people also do not understand that the chemical composition of some of the foods they eat greatly affects their health. Most people do understand that eating a diet rich in fried food is not a healthy move. For example, more people are beginning to realize that sugar is not a healthy dietary choice. It may taste delicious but triggers the body’s inflammatory process. Another factor regarding the positive and negative effects of food is the way it is prepared. Preparation contributes to a huge variable in foods’ effect on the body.
A recent study led by Dr. Daniel Wang, MD, ScD, of the Channing Division of Network Medicine at Brigham and Women’s Hospital in Boston, Mass., looked at how processed red meat affects the body. The researchers defined processed red meat as bacon, hot dogs and bologna. In the study, they examined how processed red meat affects the body, specifically looking at its effect on cognition and dementia.
This long-term study was comprised of 133,771 participants of which 64.4 percent were women. The baseline age of these participants was 48.9 years. The longevity of the study is important and participants in the study could be tracked for up to 43 years. During that time, study participants were asked to report any health diagnosis.
The study found that the study participants who consumed more than a quarter serving of processed red meat per day (roughly two full servings per week), had a 13 percent higher dementia risk as compared to participants who consumed less than three whole servings per month. The study also reported that subjective cognitive decline by consuming processed red meat accelerated by 1.6 years per serving. A serving was defined as three ounces of processed red meat.
The study also found that people who substituted one serving of processed red meat per day with a serving of fish had a 28 percent lower risk for dementia. If they substituted red meat with nuts and legumes, there was a 20 percent lower risk for developing dementia; and if they substituted chicken, there was a 16 percent lower risk for dementia. Here again, the types of foods (E.g., meats) one eats truly matter.
This same study noted that the consumption of non-processed red meat, such as hamburgers or steaks, did not reach statistical significance as far as looking at dementia. Study participants who consumed one or more servings of unprocessed red meat experienced a decline in memory, executive function, attention and visuospatial skills. A decline in the same set of skills was also observed in participants, who consumed more than one serving of processed meat per day.
So, this means that consuming a diet that has a daily consumption of processed red meat and non-processed red meat promotes a decline in cognitive function and increases one’s risk of developing dementia.
Based on this study, realigning your diet with less processed and unprocessed red meat is imperative. Foods such as fish, nuts, legumes and chicken are associated with a decrease in cognitive decline.
Of note is the fact that researchers investigating why this was so, are looking closely at the gut microbiome. They believe that a byproduct of the metabolism of red meat in the gut is causing cognitive decline. Again, the gut microbiome is a key part of the picture. Help preserve your memory and cognitive function. Lower your consumption of processed and unprocessed red meats.
Dr. Veita Bland is a board-certified Greensboro physician and hypertension specialist. Dr. Bland’s radio show, “It’s a Matter of Your Health,” can be heard live on Wednesdays, 5:30 p.m. on N.C. A&T State University’s WNAA, 90.1 FM. Listeners may call in and ask questions. The show is replayed on Sirius 142 at 5 p.m. on Wed. Email Dr. Bland at ideas@blandclinicpa.com.