Whole milk linked to cognitive decline

Milk is a staple in my diet – I put it in coffee, oatmeal, and cereal, so it’s almost impossible to imagine going a day without it. But if you’re like me, you might want to reconsider the type of milk you drink, as research warns that a certain type can negatively impact your brain health over time. Specifically, a new study has revealed a possible link between drinking whole milk and an increased risk of cognitive decline.

Diving into the search

Research article published in the journal Molecular Nutrition Research She investigated whether dairy consumption could cause changes in cognition. This study was conducted in Spain and included 4,668 obese participants (48 percent of women) with an average age of 65 years.

Participants completed food frequency questionnaires, which asked about their intake of dairy products including milk, yogurt and cheese. Dairy products have been divided into four subcategories: low-fat and full-fat dairy, and fermented and unfermented dairy.

The researchers also performed several tests of cognitive performance, both at the start of the study and during the two-year follow-up period. These tests measure each participant’s memory, attention span, verbal ability, and executive function.

Multivariate linear regression models allowed the researchers to see changes in cognitive function over two years based on dairy consumption.

the findings

The results showed no negative effects on cognitive performance After eating low-fat milk, yogurt, cheese or fermented dairy products on a regular basis.

However, a higher intake of milk—particularly whole milk—was associated with a greater rate of cognitive decline over a two-year period.

the reason? The authors refer to a 2008 study published in International Journal of Geriatric Psychiatry Discovering that high intake of saturated fat (a type of dietary fat) from dairy products during middle age ultimately leads to mild cognitive impairment later.

Health experts at MedlinePlus.gov Be warned that eating a lot of saturated fat leads to a buildup of cholesterol in the arteries, which increases the risk of heart disease and affects negatively. brain health.

according to US Department of AgricultureOne cup of whole milk contains approximately 5 grams of total saturated fat. That’s a lot of saturated fat for just one drink, like American Heart AssociationThe (AHA) recommendation is 13 grams per day for a 2,000-calorie diet.

What does this mean for you

The good news is that you don’t have to give up drinking milk completely. Here are two simple ways to enjoy drinks without the guilt:

  • Choose dairy milk options that are lower in fat. The AHA Adults are encouraged to aim for 2 to 3 servings of fat-free or low-fat dairy products per day instead of the full-fat type. Be sure to look for options like fat-free, fat-free, fat-free, or fat-free in the dairy aisle.
  • Consider non-dairy alternatives. These days, there are plenty of healthy non-dairy alternatives to consider. try adding SesameAnd the linenor shea milk to your diet, as they all contain lower levels of saturated fat than whole fats.

In addition to diet modifications, talk with your doctor about avoiding health problems that may lead to cognitive decline. Working to protect your brain now can give you relief, and may even help you avoid dementia or Alzheimer’s disease in the future.

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