For a Healthier Brain, Consume a Diet Low in Harmful AGEs
You can protect your brain from a major cause of aging and functional decline by modifying your diet and changing the way you cook. That’s the takeaway message of research linking the long-term consumption of toxic chemicals called advanced glycation end products (AGEs)—commonly found in the Western diet—and inflammation that damages the brain, blood vessels, kidneys and other bodily systems.
AGEs are formed naturally at low levels inside the body when sugar combines with fats or proteins. They are also ingested through the consumption of highly processed, prepackaged, or sugary foods, or animal products that have been subjected to high heat, such as meats that have been charred, grilled, broiled or fried, and dairy products that have been pasteurized or sterilized. Normally, AGEs are eliminated from the body through a natural process, but when consumed in the large quantities found in the typical American diet, they tend to accumulate in the body and lead to inflammation and oxidative stress that boosts risk for Alzheimer’s disease (AD) and other chronic diseases.
“AGE levels and markers of inflammation have been found to be significantly higher in older adults than in younger adults, suggesting that AGE builds up over time.” says David Mischoulon, MD, PhD, Director of Research at the Depression Clinical and Research Program at Massachusetts General Hospital. “Fortunately, lowering AGE consumption is relatively simple. Essentially, it involves reducing AGE levels in your food by switching from cooking methods that use dry heat, to moist methods such as steaming, stewing or braising.”
WHAT YOU CAN DO
Consuming the following foods may help reduce brain-damaging inflammation and oxidative stress:
- Omega-3 fatty acids, found in oily fish, flaxseed, and walnuts
- Antioxidant-rich foods, such as berries, dark leafy greens, broccoli, garlic, and onions
- Complex carbohydrates that help keep blood sugar levels consistent, such as beans, lentils, fiber-rich fruits and vegetables (such as carrots, peas, grapefruit, and berries), whole-grain breads, cashews and peanuts
- Certain herbs and spices, such as rosemary, sage, thyme, oregano, turmeric, cayenne pepper, clove, cinnamon, and nutmeg.
AGEs and the brain
The brain appears to be especially vulnerable to the effects of AGEs. In a recent study, blood samples were taken from 93 adults aged 60 and older and analyzed for AGE levels. Participants were also tested for dementia at the beginning of the study, and again after nine months. According to a paper published online Feb. 24 in the Proceedings of the National Academy of Sciences, over the study period participants with high levels of AGEs developed insulin resistance—a precursor to diabetes—and experienced cognitive decline, while participants with low blood levels of AGEs remained healthy. Diabetes is known to double the risk for dementia.
“While cause and effect are not proven, this study suggests that cutting down on foods high in AGEs might help lower the risk of dementia,” says Dr. Mischoulon. “Consuming too much AGE-rich broiled, fried, or grilled food appears to outpace the body’s ability to remove AGEs, leading to chronically elevated levels of oxidative stress and the release by the immune system of chemicals that produce inflammation. Many scientists believe that managing chronic inflammation may be an important way to slow or halt the progress of a number of major age-associated diseases, including neurodegenerative diseases.
“This is an especially important message for older individuals who are concerned about maintaining a healthy brain. In older age, AGE accumulation is compounded by a reduction of the natural capacity for removing AGEs, most likely because of slower kidney function that comes with aging.”
Immune overactivity
Chronic brain inflammation associated with a high-AGE diet is not easily identified because there are no obvious symptoms, but it does serious damage nonetheless.
The result of the combined activities of a variety of specialized cells, inflammation is an attempt to eliminate pathogens and remove damaged tissue in preparation for healing. In the short term, the inflammatory response is beneficial. However, immune cells produce nitric oxide, free radicals and other toxic byproducts that can harm brain cells, especially when the inflammatory response is perpetuated over time.
Low-level persistent inflammation can trigger a destructive cycle that exacerbates a number of conditions associated with deterioration in cognition and memory, including age-related cognitive decline, mild cognitive impairment, vascular dementia, impairment of long-term memory formation, depression, sleep impairment, and neurodegenerative diseases such as Parkinson’s disease and Alzheimer’s disease.
While inflammation can be detected by measuring blood levels of an inflammatory marker called C-reactive protein, the test is not specific to the brain, and might indicate inflammation that is present in another part of the body. Until more specific ways to diagnose chronic brain inflammation are developed, the most effective strategies for protecting your brain may involve paying closer attention to your diet and sleep habits.
Avoiding AGEs
Reducing levels of AGEs in your body is not complicated, but it may require lifestyle and behavioral changes. These include changes in:
- Diet. Avoid or reduce consumption of foods high in AGEs, such as sugary foods (candy, soda, pastries), processed foods (such as packaged meats and cheese), foods high in protein and fat (such as red meat, cheese, and egg yolk), and fats (such as margarine containing unhealthy trans fats, butter, and refined vegetable oils). Instead, boost levels of foods low in AGEs, such as whole grains, vegetables, fruits, legumes, nuts, low-fat breads, pasta, and seafood.
- Food preparation. Avoid or reduce the use of cooking methods that require high temperatures or dry heat, such as broiling, grilling, roasting, chargrilling, searing or frying. Foods that are browned or charred are high in AGEs. Instead, cook at lower temperatures for a little longer, use moist heat, such as steaming, poaching, stewing, simmering, boiling, or braising, or simmer foods in sauces. Use an acid-based citrus or vinegar marinade to help reduce AGEs in any foods you do cook at high temperature. Or cook meats with onion, peppers, or garlic, which contain antioxidant bioflavonoids.
- Sleep habits. Avoid or reduce sleep deprivation. Research suggests that individuals who lack sufficient sleep (about six to eight hours a night) have higher blood levels of AGEs. Instead, establish regular sleep habits, and treat sleep disorders. MMM
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