Plant-Based Diet & Dementia Risk Explained: Brain Health, Nutrition Myths & What to Eat
4/9/202610 mincomplete
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2:37Own the dream. Welcome to Wellness Unmasked.
2:45I'm Dr. Nicole Sapphire, and this is your weekly rundown.
2:48Well, a new study just came out linking those who eat a plant -based diet
2:52have up to a 20 % lower risk of dementia.
2:56So does this mean that we all need to become vegetarian?
2:59Well, no, no, no, of course not.
3:01In fact, we just finished eating steaks here at the Sapphire House, so I'm certainly
3:05not encouraging everyone else to go out and be a vegetarian.
3:08Well, I am not because that would make me a hypocrite, and I am not.
3:12But let me break down this study a little bit for you, and then let's
3:15talk about it. So the reality is the more meat you eat, there is more
3:21fat in it. There's more cholesterol in it, and that can cause atherosclerotic plaque or
3:27buildup in your arteries. Now, if you have buildup in your arteries, that can cause
3:32microvascular disease in your brain.
3:35That can actually lead to dementia.
3:37It's a form of dementia when it comes from decreased blood flow.
3:40So in theory, if you cut back some of the fatty foods you eat and
3:46you replace it with healthier plants, yeah, I mean, you're reducing your risk of atherosclerotic
3:52disease, and that in turn would reduce your risk of dementia.
3:55So I get it. But it's not just about, okay, no meat and eat whatever
4:01you want, like ultra -processed foods and sugars.
4:03No, no, no, no, no.
4:04What they're saying is, listen, you can eat meat.
4:07You should, actually. There's a lot of nutritional benefits in meat and animal products.
4:11I mean, whole milk is a staple here in the Sapphire household as our eggs.
4:16And, you know, we eat steak maybe once a week, and we try to do
4:19lean meats like chicken and obviously fish as much as possible.
4:25What we're talking about is removing some of the fatty foods and replacing them with
4:31whole nutrient -dense plant -based foods that support the vascular health, and also brain function.
4:39So what does that look like in real life?
4:41Well, we absolutely need to start with leafy greens.
4:44I just planted my spring garden, and it is full of leafy greens.
4:48In fact, I have four different types of lettuce, from kale to spinach to romaine
4:53and, I don't know, something else I think that had purple in it because I
4:57thought it might look pretty.
4:58But yeah, leafy greens like spinach, kale, arugula, these are packed with folate, vitamin K,
5:04and antioxidants that have been linked to slower cognitive decline, meaning you stay sharp, cognitively
5:10sharp, longer. Then if you layer in berries like blueberries, strawberries, these are rich in
5:16flavonoids that could help combat oxidative stress.
5:21I also like to say don't forget about nuts and seeds, specifically...
5:24... ... Typically, walnuts. If you look at a walnut, what does it look like
5:28to you? It looks like a mini brain.
5:30You know why it looks like a mini brain?
5:32Because it's good for your brain.
5:34At least that's what I tell my kids.
5:36Yeah, walnuts link to brain health.
5:39And that can give you steady energy, but it also can give you a good
5:43source of fiber. Now here's something that people overlook, which you've heard me talk about
5:48it, which is why I created DropRx and the liquid herbs to begin with, because
5:53I actually really do like adding herbs to my daily wellness routine, specifically turmeric, rosemary,
6:01sage, bakoma monieri, ginseng, these are all, and ginkgo biloba, these are all supposed to
6:08be good for fighting inflammation and also have been linked possibly to helping with brain
6:14health. That's why a lot of them are in focus, one of the tinctures of
6:19DropRx. I am married to a neurosurgeon.
6:22You think I can't avoid the whole brain health conversation.
6:26So of course we needed to have a brain health one.
6:28So bottom line, you don't need to be perfect and you don't need to go
6:32fully vegetarian or vegan or whatever the latest trend diet is.
6:38But you know, shifting your plate just a little bit, maybe just a little bit
6:41more plants and fruits in your plate, that might be good.
6:46You know, it's okay to have your meat, but make sure you're getting those leafy
6:50greens in and maybe, maybe try and just be plant -based one day a week.
6:55There's a lot of things you can do for your protein and your fiber and
6:58your other things. And hey, research is starting to show it might be good for
7:02your brain. So it may be one of the most powerful tools we have, our
7:06diet to protect our brain health as we age.
7:09I'm Dr. Nicole Sapphire. That's your weekly rundown.
7:11Thank you so much for listening.
7:12Be sure to listen to Wellness Unmasked on iHeartRadio, Apple Podcasts, wherever you get your
7:17podcasts. It's Dr. Nicole Sapphire from Wellness Unmasked.
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