When our mental health becomes a struggle, it’s hard to concentrate (as well as many other things!), but in this video, I explain what brain fog (cognitive dysfunction) is and several ideas on how to overcome it.
A new Danish study has explored the link between diet and cognitive function, and the results reveal that a protein-rich breakfast can increase satiety and improve concentration. This is important knowledge in a society with increasing obesity rates and lifestyle-related diseases, says researcher.
“Breakfast is the most important meal of the day.” This is a well-worn platitude that has never had much basis in scientific evidence.
But a new Danish study has explored how different types of breakfast affect satiety and concentration and it has added new fuel to the old cliché.
The study followed 30 obese women aged 18 to 30 for three days, during which the women consumed a protein-rich breakfast, a carbohydrate-rich breakfast or no breakfast at all. The women’s sense of satiety, hormone levels and energy intake were measured at lunchtime. Their total daily energy intake was measured as well.
The participants also had to complete a cognitive concentration test during the study.
“We found that a protein-rich breakfast with skyr (a sour-milk product) and oats increased satiety and concentration in the participants, but it did not reduce the overall energy intake compared to skipping breakfast or eating a carbohydrate-rich breakfast,” says Mette Hansen, associate professor and PhD at the Department of Public Health, and one of the authors of the study.
The number of overweight people is increasing both in Denmark and across the globe. Obesity is often accompanied by lifestyle-related diseases such as type 2 diabetes.
Previous studies have shown that people who eat breakfast have a lower BMI than people who do not eat breakfast, and protein-rich foods have generally been shown to have an increased satiety effect compared to carbohydrate-rich and high-fat foods with the same calorie content.
The idea was therefore to test whether a protein-rich breakfast could be a good strategy to achieving greater satiety during the day and thus reducing daily calorie intake.
However, the solution is not that simple, says Mette Hansen:
“The results confirm that protein-rich meals increase a sense of satiety, which is positive with regard to preventing weight gain. However, the results also suggest that for this nutritional strategy to be effective, it’s not enough to just eat a protein-rich breakfast.”
The potential of replacing a carbohydrate-rich diet with a protein-rich diet can clearly be seen in the satiating effects measured in the study.
Several of the subjects had difficulty consuming the entire protein-rich breakfast consisting of skyr and oats.
“It’s intriguing that there can be such a big difference in the satiety effect of two different meals with the same calorie content. Had the women in the project been allowed to choose the size of the meal themselves, it’s likely that they’d have consumed more food and thereby more calories on the day
they were served bread and jam than on the day they were given skyr and oats,” explains Mette Hansen.
According to the researcher, although the study has provided important insights, it also has its limitations because only overweight young women participated in the study. The study is also based on relatively short-term observations, leaving open the question of how long-term dietary changes can affect health and weight.
Mette Hansen therefore points out that the study underlines the need for further research to understand how different types of food affect health over time.
“We already have new data incoming from a trial where participants received either a high-protein breakfast or a low-protein breakfast. The objective was to study how the different types of breakfast affect body composition and other parameters such as microbiota and cholesterol levels,” says Mette Hansen.
According to Mette Hansen, the results of these studies may result in the development of more targeted nutritional recommendations in the future.
According to a study published in the journal Molecular Nutrition and Food Research, old people who follow a Mediterranean diet are at a lower risk of cognitive decline. The study provides new evidence for a better understanding of the biological mechanisms related to the impact of the diet on cognitive health in the ageing population.
The study is led by Mireia Urpí-Sardá, adjunct lecturer and member of the Biomarkers and Nutritional & Food Metabolomics research group of the Faculty of Pharmacy and Food Sciences, the Institute for Nutrition and Food Safety (INSA-UB), the Food and Nutrition Torribera Campus of the University of Barcelona, and the CIBER on Frailty and Healthy Ageing (CIBERFES).
This European study, part of the Joint Programming Initiative “A Healthy Diet for a Healthy Life” (JPI HDHL) was carried out over twelve years and it involved 840 people over 65 years of age (65% of whom were women) in the Bourdeaux and Dijon regions of France.
Healthy diet and cognitive performance
According to Cristina Andrés-Lacueva, UB professor and head of the CIBERFES group, “within the framework of the study, a dietary metabolomic index has been designed —based on biomarkers obtained from the participants’ serum— on the food groups that form part of the Mediterranean diet. Once this index is known, its association with cognitive impairment is evaluated”.
in the study, baseline levels of saturated and unsaturated fatty acids, gut microbiota-derived polyphenol metabolites and other phytochemicals in serum that reflect individual bioavailability were chosen as biomarkers. Some of these indicators have not only been recognized as marks of exposure to the main food groups of the Mediterranean diet but have also been held responsible for the health benefits of the Mediterranean dietary pattern.
The metabolome or set of metabolites — related to food and derived from gut microbiota activity — was studied through a large-scale quantitative metabolomic analysis from the serum of the participants without dementia, from the beginning of the study. Cognitive impairment was assessed by five neuropsychological tests over twelve years.
As a result, the study reveals a protective association between the score of the Mediterranean diet based on serum biomarkers and cognitive decline in older people.
Biomarkers to study the benefits of the diet
According to Mercè Pallàs, professor at the UB Neurosciences Institute (UBneuro), “the use of dietary pattern indices based on food-intake biomarkers is a step forward towards the use of more accurate and objective dietary assessment methodologies that take into account important factors such as bioavailability”.
Expert Alba Tor-Roca, first author of the study and CIBERFES researcher at the UB, explains that “we found that adherence to Mediterranean diet assessed by a panel of dietary biomarkers is inversely associated with long-term cognitive decline in older people. These results support the use of these indicators in long-term follow-up assessments to observe the health benefits associated with the Mediterranean diet or other dietary patterns and therefore, guide personalized counselling at older ages”.
Lead author Sonia Anand is a professor of medicine of McMaster University’s Michael G. DeGroote School of Medicine and a vascular medicine specialist at Hamilton Health Sciences (HHS). CREDIT McMaster University
A new study has found that greater body fat is a risk factor for reduced cognitive function, such as processing speed, in adults.
Even when the researchers took cardiovascular risk factors (such as diabetes or high blood pressure) or vascular brain injury into account, the association between body fat and lower cognitive scores remained. This suggests other not yet confirmed pathways that linked excess body fat to reduced cognitive function.
In the study, 9,166 participants were measured by bioelectrical impedance analysis to assess their total body fat.
As well, 6,733 of the participants underwent magnetic resonance imaging (MRI) to measure abdominal fat packed around the organs known as visceral fat, and the MRI also assessed vascular brain injury – areas in the brain affected by reduced blood flow to the brain.
“Our results suggest that strategies to prevent or reduce having too much body fat may preserve cognitive function,” said lead author Sonia Anand, a professor of medicine of McMaster University’s Michael G. DeGroote School of Medicine and a vascular medicine specialist at Hamilton Health Sciences (HHS). She is also a senior scientist of the Population Health Research Institute of McMaster and HHS.
She added that “the effect of increased body fat persisted even after adjusting for its effect on increasing cardiovascular risk factors like diabetes and high blood pressure, as well as vascular brain injury, which should prompt researchers to investigate which other pathways may link excess fat to reduced cognitive function.”
Co-author Eric Smith, a neurologist, scientist and an associate professor of clinical neurosciences at the University of Calgary, said that “preserving cognitive function is one of the best ways to prevent dementia in old age. This study suggests that one of the ways that good nutrition and physical activity prevent dementia may be by maintaining healthy weight and body fat percentage.”
Smith is head of the brain core lab for the two population cohorts used for this new analysis– the Canadian Alliance for Healthy Hearts and Minds (CAHHM) and PURE Mind- a sub-study of the large, international Prospective Urban Rural Epidemiological (PURE) study.
The participants were in the age range of 30 to 75 with an average age of about 58. Just over 56% were women; they all lived in either Canada or Poland. The majority were White European origin, with about 16% other ethnic backgrounds. Individuals with known cardiovascular disease were excluded.
If you’ve ever experienced instances of extreme mental fatigue, difficulty concentrating, and feeling like your brain is short-circuiting during conversations, you may be dealing with brain fog. Learn more about the symptoms, causes, ways to fix brain fog.