Some healthy alternatives to fatty food include replacing whole milk with skimmed milk and choosing low-fat labels. Fatty food such as pizzas, fried foods, chips, pastries, meat, cookies and excess caffeine also are known to cause anxiety and depression symptoms and make one feel sluggish, says Dr Shobha. Processed and high-sugar food are loaded with excess salts that can increase blood pressure and cause adrenaline surge, which in turn will lead to anxiety. Some items that contain food additives such as aspartame and monosodium glutamate are also capable of triggering anxiety. Chopra suggests using chia seeds - known for the alpha-linolenic acid (ALA) content (known to reduce risk of heart problems - to help with anxiety. Children, as young as five years, are also at risk of deranged lipid profiles and can suffer from obesity and other health problems.įast food? Flab? No exercise? On World Brain Day, we take a look at what's harming brain health.Ĭhanduwadia says bananas, eggs, nuts and seeds, berries and dairy food are rich in tryptophan - an amino acid that is present in proteins - which can help release calming hormone serotonin. People of all ages and genders can go through these conditions. Hence, the outcome of oily food is more unfavourable in the female gender," Dr Shobha adds. "The recommended saturated fat intake for men is less than 30 gm per day and for women is 20 gm per day. Increase in fatty food intake has far worse consequences for the elderly with sedentary lifestyle. With age, the body's metabolism slows down and the need for fats declines. Health issues such as obesity, hypertension, diabetes, gallbladder disease or stones, fatty liver, cardiovascular diseases, certain cancers, dementia, stroke and some cerebrovascular diseases are some consequences of consuming high-fat food. The health conditions caused due to fatty foods aren't restricted to Alzheimer's. Hence, one should work towards limiting nutrient-dense food to a maximum of 20 per cent of one's total consumption," she says.ĭelnaz Chanduwadia, Chief Dietician and Nutritionist at Jaslok Hospital & Research Centre, recommends eating good-fat foods like ghee and grass-fed butter that can help the brain to maintain structural integrity because the myelin sheath (the insulating layer formed around the brain and spinal cord) needs fat. Adequate consumption of Omega-3 fatty acids has been shown to reduce cognitive disorder risks such as Alzheimer’s. "The fat in avocados, paneer, yoghurt, nuts and seeds is great for us. However, nutritionist Simrun Chopra, who is also the founder of Nourish with Sim, says not all fatty foods are bad as some are beneficial in maintaining long-term health.
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