A little word play there with the title 🙂

I’ve been working on my next book “Sweet Spot for Brain Health” (yes, still putting in the final touches, for November launch!) and have been thinking a lot about AGE…

AGE = Advanced Glycation End Products (AGEs), are compounds formed when proteins or fats combine with sugars.

Our bodies naturally produce some AGEs, but excessive amounts from our diet or lifestyle can affect our brain health.

AGEs can cause inflammation and oxidative stress, leading to the stiffening of blood vessel walls and reduced blood flow.

This vascular damage can affect the delivery of vital nutrients and oxygen to our brain cells, potentially contributing to cognitive decline and increasing the risk of neurodegenerative diseases like Alzheimer’s.

Here’s how you can combat AGEs for better brain health:

📍3 Tips to Reduce AGEs for Better Brain Health

🌟1️⃣ Mind Your Cooking Methods

• High-heat cooking (frying, grilling, roasting) increases AGEs
• Opt for steaming, boiling, or slow cooking
• Marinating foods in lemon juice or vinegar before cooking can reduce AGE formation

Studies show that changing cooking methods can reduce dietary AGE intake by up to 50%!

🌟2️⃣ Choose Your Foods Wisely

• Limit processed and high-fat animal products
• Embrace a plant-based/plant-predominant diet rich in fruits, vegetables, and whole grains. These are rich in antioxidants to counter the damage from AGEs
• Spice it up! Herbs and spices like turmeric, cinnamon, and cloves have anti-AGE properties

Research indicates that a diet low in AGEs can improve cognitive function and reduce the risk of age-related cognitive decline.

🌟3️⃣ Lifestyle Factors Matter

• Regular exercise helps your body process and eliminate AGEs more efficiently
• Get quality sleep – poor sleep is associated with increased AGE levels
• Stay hydrated – water helps flush out AGEs from your system

Did you know? Just 12 weeks of regular exercise can significantly reduce AGE levels in your body!

📍Question for you today

Which of these AGE-reducing strategies will you incorporate into your routine this week?

Wishing you a brain-healthy day,

Dr Sui Wong

PS – I’ve been playing with the idea of doing some live webinar-Q&As to launch the Sweet Spot for Brain Health book. Would you be interested in this? If so please reply, to help me gauge people’s interest, thank you! 🙂

References:

Prasad C, et al (2017) Advanced Glycation End Products and Risks for Chronic Diseases: Intervening Through Lifestyle Modification. Am J Lifestyle Med. https://pubmed.ncbi.nlm.nih.gov/31285723/

Uribarri J, et al (2010). Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc. https://pubmed.ncbi.nlm.nih.gov/20497781/

Uribarri J, et al (2015). Dietary advanced glycation end products and their role in health and disease. Adv Nutr. 2015 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4496742/