Eating to Prevent Alzheimer’s Disease

There are many myths surrounding Alzheimer’s disease (AD). One of the biggest is that it’s a normal part of aging. Another myth is that there is little we can do to prevent it. In reality, age is certainly the strongest known risk factor for Alzheimer's disease, but it isn’t to say that most people develop the disease as they age. In reality, most do not. Like most other conditions and diseases, genetics does play a (small) role, but with AD we can reduce our risk by eating right, exercising, staying mentally and socially active, and managing stress. Following a brain healthy diet is the way to go.

What’s good for the heart is good for the brain. By living well to reduce your risk of heart disease, you can lower your risk of Alzheimer’s disease as well. Try and maintain a healthy body weight. Studies have found that those who are obese in middle age are twice as likely to develop AD later in life. When it comes to what to eat, consume a heart-healthy diet low in ‘bad’ saturated fat and cholesterol. These two fats can clog arteries and like obesity, are associated with a higher risk for AD. To reduce consumption avoid full-fat dairy products, and decrease intakes of red meat, fast food, fried foods, packaged and processed foods. Get plenty of ‘good’ omega-3 fats. Evidence suggests that omega-3 fatty acids may help prevent AD and dementia. Food sources like the cold water fish: salmon, trout, mackerel, char and sardines all contain a brain boosting chemical called DHA. It’s arguably the most important ingredient for mental health. Some studies have shown low levels of DHA to be linked with smaller brain size and increased risk for Alzheimer’s. One of the easier ways to eat heart healthy might be to follow a Mediterranean style diet. A diet rich in fish, nuts, whole grains, olive oil, and abundant in produce. It’s generally low in the ‘bad’ fats and high in the ‘good. Recent studies tell us sticking with this kind of diet is associated with slower cognitive decline, reduced risk of AD and decreased risk of death in Alzheimer’s disease patients. Don’t forget to treat yourself to the occasional glass of red wine and square of dark chocolate, healthy bonuses to a Mediterranean style of eating.

Eat brightly colored fruits and vegetables to maximize protective antioxidants and vitamins. Daily servings of berries and green leafy vegetables should be part of a brain protective regimen. Both blueberries and spinach, among many other foods, have been associated with enhanced cognitive and motor function. Citrus, especially the peel is currently being heavily researched for its ability to tackle brain lesions and plaque – the kind that have been associated with Alzheimer’s disease. What to do with that peel? After washing, grated orange peel can make be a nice addition to baked fish, muffins and breads, and homemade blueberry desserts.

Enjoy daily cups of tea. Regular consumption tea may enhance memory and mental alertness and possibly slow brain aging. Drinking at least three cups daily has proven benefits. Coffee too, although not as powerful as tea, can be of benefit. Just don’t forget the reduced fat milk. Poorer cognitive function and increased risk of dementia have been associated with a lower consumption of milk and dairy products.

 

 

 

 

 

 

Supplemental nutrients such as vitamins B, C, E, gingko biloba, and selenium and foods like coconut oil and green tea have mixed findings when it comes to preventing AD. The bottom line is always choose food first. That being said, it’s all about balance. Just because spinach has been linked to enhanced cognition doesn’t mean we should all become Popeye and eat nothing but spinach all day every day. Include spinach along with various others foods to ensure all possible disease fighting nutrients for optimal nutrition and brain health.

You’re never too old to improve brain health, and you’re never too young to start.

As seen in The Telegram September 17, 2012