Tony Bennett’s lesson: how diet and lifestyle can protect memory and the brain

Tony Bennett’s lesson: how diet and lifestyle can protect memory and the brain


Experts comment that the secret to aging lucidly lies in the combination of good nutrition, restful sleep and emotional balance

Despite being diagnosed with Alzheimer’s, the American singer Tony Bennett (died 2023) maintained emotional clarity and connection to music until his final shows. The case has attracted the world’s attention and raised an essential question: To what extent can healthy habits, such as a balanced diet, quality sleep and cognitive stimulation, delay brain aging and preserve memory?




Second Afonso Salgadoa specialist in integrative health and aging medicine, macronutrients (proteins, carbohydrates and lipids) form the basis of metabolic balance that supports memory and cognitive processing. Micronutrients, such as minerals and vitamins, have specific functions in neuroprotection and brain plasticity. He underlines that omega-3, present in fish and dried fruit, are an important ally for memory. “The fatty acids DHA and EPA strengthen neuronal membranes, facilitate synapses, and improve the brain’s processing speed,” he says.

Other foods highlighted by the expert are oil seeds and polyphenols, present in walnuts, almonds and seeds, which reduce inflammation and fight oxidative stress. Eggs are notable for their choline content, an essential nutrient for the production of acetylcholine, which is the memory neurotransmitter. Carotenoids, such as lycopene from tomatoes and beta-carotene from carrots and pumpkins, also “deoxidize” the brain, reducing inflammation and preventing oxidative damage. “Additionally, polyphenol-rich plant oils, such as olive oil and avocado oil, help reduce the buildup of beta-amyloid, a protein associated with Alzheimer’s,” he adds.

Green tea and coffee, when consumed in moderation, improve alertness due to the combination of L-theanine and caffeine. Turmeric, in turn, crosses the blood brain barrier and stimulates BDNF, a neurotrophic factor that improves memory and mood. As Afonso reminds us, water is an element that is often forgotten. “Dehydration is one of the main causes of decreased attention and memory problems in older adults. Therefore, it is important to maintain good hydration and consume foods rich in water, such as fresh fruit and vegetables,” he emphasizes.

What ages the brain?

The big bad is the inflammatory eating pattern, typical of the modern diet. Expert warns that fast foods, ultra-processed foods, sugars and processed meats are extremely harmful to the brain. According to him, these foods increase blood glucose and oxidative levels, causing the body to “rust out”. The result is metabolic syndrome, characterized by hypertension, type 2 diabetes and changes in blood fat levels (factors that directly compromise brain tissue).

Another common mistake is monotonous eating. “Eating the same foods over and over again, without a variety of colors and nutrients, impoverishes the plate and the brain. Diversity is one of the secrets of cognitive longevity,” he says.

Sleep, exercise and emotional balance are the other pillars of a healthy mind

In addition to nutrition, sleep and physical activity are key pillars of brain health. The expert explains that during sleep, especially in the REM and deep phases, the brain consolidates memories and processes information. Therefore, poor sleep accelerates cognitive decline and increases cardiac risk.

Regular exercise has a direct impact on memory. Afonso points out that aerobic activity and weight training combined can increase the volume of the hippocampus, the region responsible for memory, up to five times.

Emotional balance is another deciding factor, as stress increases cortisol and causes inflammation in the brain. “Controlling emotions, reducing overload and maintaining a lighter routine are measures that preserve the brain as much as a good diet,” he points out. The specialist also believes that it is essential to maintain hormonal balance, especially during menopause and andropause, as it helps brain vitality and slows down cognitive aging.

Diets and strategies for brain protection

Among the most beneficial dietary patterns, Afonso cites the Mediterranean diet and the anti-inflammatory diet, both rich in fruit, vegetables, olive oil, fish and whole grains. They offer high nutritional density, polyphenols, antioxidants and omega-3s, substances that reduce inflammation and protect brain cells. Furthermore, as the specialist points out, intermittent fasting, if well guided, can bring benefits by stimulating cellular regeneration mechanisms.

Environmental and cognitive factors

According to Afonso, stress, pollution, lack of sleep and a sedentary lifestyle are among the main enemies of the brain. Note that pollution (air, noise, electromagnetic and even food) contributes to the accumulation of toxins and hormonal imbalances. Excessive screen time and lack of cognitive stimulation impair brain plasticity. “Reading, learning new things and maintaining curiosity are powerful exercises for the brain. Cognitive stimulation is one of the best ways to prevent memory decline,” he points out.

Integrative therapies and preventive medicine

The specialist explains that some integrative health approaches can complement brain care. Naturopathy, for example, when combined with good nutrition, quality sleep and exercise, is a valuable tool for preventing cognitive decline. Furthermore, Afonso points out that there are scientifically proven therapies, such as transcranial photobiomodulation – application of light to specific areas of the brain – and neuromodulation of the vagus nerve, which improves neuronal function and emotional balance.

For people with a family history of dementia, Afonso recommends regular follow-up with a neurologist, imaging tests and genetic testing, because neurodegenerative diseases come on slowly and silently. Therefore prevention is the most effective way.

However, the expert believes that brain rejuvenation is possible. “When we take care of our sleep, our nutrition, our body and our mind, we activate regeneration mechanisms that delay aging,” he concludes.

Specialist

Afonso Salgado is a reference in integrative health, combining science and complementary practices in an innovative and humanized approach. Graduated in Physiotherapy, Nutrition and Osteopathy, he has a specialization at the International Waterlily & Water Gardening Society (France). He holds a Master’s degree in Medicine from Universidade Estadual Paulista (Unesp), a PhD in Biomedical Engineering from Camilo Castelo Branco University (Unicastelo-SP) and a post-doctoral degree in Neuroscience from the University of the South of Santa Catarina (Unisul).

Author of five books and co-author of the work Photobiomodulation in the Brain, in collaboration with researchers from Harvard University, in the United States. Master Professor at Florida Christian University, he also deals with manual therapy, functional medicine, naturopathy and osteopathy. He is a PHD alternative practitioner and holistic health practitioner, as well as a member of the Institute of Functional Medicine.

Source: Terra

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