Want to protect your brain and prevent dementia? What should you drink? A US study indicates that consuming two specific beverages daily can significantly reduce the risk of developing dementia. A doctor also points out that adding one ingredient to one of these drinks can help supplement calcium and protect bones.
Weight loss physician Dr. Chieh-Chien Hsiao recently shared on his personal Facebook page a 2021 study published in PLOS. The study notes that past research has suggested coffee and tea are linked to the development of stroke and dementia. This particular study aimed to investigate the association between the individual and combined intake of coffee and tea with the risk of stroke and dementia.
The study included 365,682 participants from the UK Biobank, aged between 50 and 74, who were followed for up to 10 years. The results found that:
- Drinking only coffee (2-3 cups per day): Dementia risk was reduced by 28% , and stroke risk by 20% .
- Drinking only tea (2-3 cups per day): Dementia risk was reduced by 18% , and stroke risk by 15% .
- Drinking 2-3 cups of coffee AND 2-3 cups of tea daily: Dementia risk was significantly reduced by 32% , and stroke risk also notably dropped by 28% .
Hsiao explained that coffee helps remove amyloid protein deposits from nerve cells, while tea helps lubricate and protect blood vessels.
Hsiao points out that a cup of coffee contains only about 2 mg of oxalate, whereas a 100g serving of spinach contains 700 to 1000 mg of oxalate. This means coffee's oxalate content is only about one-hundredth that of spinach. By simply adding about 15ml of milk to your coffee, the calcium you replenish far exceeds the amount of calcium potentially lost from drinking that cup of coffee.
3 Key Principles for Drinking Tea/Coffee: Avoid Consumption After 3 PM
Hsiao recommends following these three principles when consuming tea and coffee:
- Drink Consistently and Moderately: Aim for 2 to 3 cups daily, avoiding excessive amounts one day and none the next.
- Avoid Additives: Be sure to avoid adding sugar, creamer, or various syrups. These additives can trigger Advanced Glycation End-products (AGEs) reactions, which are harmful to brain health. Choose black coffee or unsweetened tea, and feel free to add a moderate amount of fresh milk.
- Avoid the "Circadian Danger Zone": It's recommended to avoid consuming tea and coffee after 3 PM to prevent potential insomnia.
What are the Symptoms of Dementia in its Early, Middle, and Late Stages?
According to information from the Hong Kong Hospital Authority, dementia is a disease caused by the degeneration of brain nerve cells, leading to a decline in brain function. It affects a person's memory, understanding, language, learning, calculation, and judgment abilities. Some individuals may also experience changes in emotions, behavior, and perception.
1. Early-Stage Symptoms (Years 1-2)
At this stage, family and friends often mistake the symptoms for normal aging. Signs include:
- Loss of short-term memory.
- Difficulty expressing or understanding abstract concepts, such as describing physical discomfort or feelings.
- Unpredictable changes in mood or behavior.
- Difficulty learning new things and following complex instructions.
- Declining judgment; still able to handle basic self-care but needs reminders.
2. Mid-Stage Symptoms (Years 2-5)
As the disease progresses, the early difficulties become more pronounced. Changes include:
- Confusing distant memories with current reality; occasional difficulty finding the right words.
- Changes in behavior and personality, possibly becoming emotionally unstable.
- Requiring assistance with daily self-care activities.
3. Late-Stage Symptoms (After Year 5)
Patients become almost entirely dependent on others for care. Symptoms include:
- Severe memory loss, forgetting even familiar people and things.
- Decline in physical activity and mental state.
- Inability to communicate effectively.
- Unable to handle daily life, requiring long-term care.
- Disrupted circadian rhythm.
