Declining brain function impairs memory, comprehension, and concentration. It also contributes to anxiety, depression, personality changes, and significantly impacts daily life.
Dr. Hideki Wada, a 66-year-old Japanese psychiatrist, stresses that the first step in prevention is never to skip breakfast. He explains that as people age, the brain becomes more susceptible to damage from hypoglycemia and malnutrition, increasing the risk of cognitive decline.
Dr. Wada highlights the importance of a nutritionally balanced breakfast, emphasizing carbohydrates and protein. Daily, he consumes rice balls, ham, eggs, and yogurt to boost his immunity. His recommended breakfast combination is detailed below. The most crucial element in this menu, he notes, is the combination of three spices with plain yogurt, a practice he has maintained for the past 12 years.
Main dish: one rice ball (containing seafood or meat).
Protein: one fried egg, two slices of ham.
Beverage: one glass of green juice (made from herbs), sometimes with one banana.
Side dish: 100 g of plain yogurt, sprinkled with cinnamon, coriander, and turmeric powder (1,5 g total).
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Dr. Hideki Wada's typical breakfast. AI-generated illustration. |
Yogurt, rich in probiotics, can increase beneficial bacteria and maintain gut health. Research shows that a balanced gut microbiome can help prevent or mitigate cognitive decline in older adults. Furthermore, the distinctive spices contain active compounds that protect brain cells and can stimulate brain nerves through their aromatic properties. In addition to cinnamon and turmeric, the expert also recommends incorporating mint, rosemary, cumin, and bay leaves.
Dr. Wada also adheres to a consistent daily eating schedule, specifically:
8 a.m.: Breakfast.
12:30 p.m.: Lunch.
8:30 p.m.: Dinner.
He eats until he is about 80% full at each meal, avoids snacking, and consistently drinks 1.500 ml of water daily. For older adults, regular eating habits help stabilize mood, improve sleep quality, enhance immunity, stabilize blood sugar, and reduce the burden on the digestive system.
By My Y (According to TVBS)
