Soft drinks have been branded a \u201cbullet to your brain\u201d by a leading dementia expert, who says cutting it out could help lower the risk of cognitive decline.<\/p>\n
The warning comes after the World Health Organisation (WHO)<\/a> this week released new evidence-based guidelines, estimating that about 45 per cent of dementia cases are linked to modifiable risk factors and may be preventable.<\/p>\n WATCH THE VIDEO ABOVE: Crucial dementia prevention tips<\/p>\n Know the news with the 7NEWS app: Download today Arrow<\/a><\/p>\n Brain and dementia expert Dr Helena Popovic told Sunrise on Sunday sugary soft drinks were among the worst things people could consume for brain health.<\/p>\n \u201cThey deliver a massive amount of sugar in a short amount of time. It impairs communication between brain cells and negatively affects gene expression in our brain,\u201d she said.<\/p>\n Popovic said protecting brain health extends far beyond what people eat and drink, with stress and social connection also playing a major role.<\/p>\n \u201cToxic relationships drive inflammation, cortisol production which damages our brain,\u201d she said.<\/p>\n She also warned against social isolation.<\/p>\n \u201cLoneliness is as damaging as smoking 15 cigarettes a day,\u201d she said.<\/p>\n She also highlighted alcohol – warning just 4 drinks a week can start \u201cshrinking\u201d the brain, artificial sweeteners, and even smoke from open wood fires as other everyday factors that can increase dementia risk.<\/p>\n She also recommended cutting back on junk food, ultra-processed foods and packaged foods.<\/p>\n \u201cAll those chemicals, artificial colourings, flavourings, emulsifiers, industrial oils and added sugars are toxic to our brain,\u201d she said.<\/p>\n She encouraged people to continue challenging their brains throughout life, saying avoiding monotony was just as important as avoiding unhealthy habits.<\/p>\n \u201cWhen you retire from work, don\u2019t retire from life. Give your brain a reason to stay sharp, and it will,\u201d she said, recommending activities such as volunteering to help keep seniors mentally active.<\/p>\n While there are plenty of things to avoid, Popovic said the focus should be on nourishing the brain with whole foods rather than processed alternatives.<\/p>\n \u201cEvery meal is an oppurtunity to heal,\u201d she said.<\/p>\n \u201cBerries, leafy greens, raw nuts, olive oil, oily fish. Think sardines on a bed of spinach drizzled with olive oil, your brain will love it,\u201d she said.<\/p>\n Strength training was another recommendation, with Popovic saying it helps strengthen the connection between the muscles and the brain.<\/p>\n