We all know that Alzheimer’s disease is the leading cause of dementia, affecting millions of people in the United States and around the world. But did you know that 1 out of every 8 Baby Boomers will develop Alzheimer’s disease, and that 1 out of 10 already have the disorder? Did you know that over 100,000 people die annually due to Alzheimer’s disease? And did you know that you might improve your chances of not developing dementia or Alzheimer’s disease simply through your diet?
Diet and Dementia
Dementia is related to many modifiable risk factors including hypertension, elevated cholesterol, diabetes, heart disease, stroke, vitamin deficiency, and obesity. Each one of these is related to our diet and lifestyle. So, what kinds of foods, supplements or vitamins should we get in our daily diet to reduce our chances of developing dementia?
(NOTE: Interested in learning more about Memory Care & Dementia? Checkout my Memory Care & Dementia CEUs on CEU Academy and try a FREE CEU today!)
Some experts believe that getting a daily dose of curcumin could help. It is a powerful antioxidant and anti-inflammatory. Cinnamon is also a potentially beneficial spice that may reduce the risk. It regulates metabolism, keeps insulin levels stable, blocks and reverse tau formation, and may be a good treatment for stroke. Polyphenols that are found in berry fruits and red wine seem to have effective anti-inflammatory and antioxidant effects. Vegetables and fruits that are high in polyphenols may alter the expression of genes that are associated with inflammation. Blueberries, strawberries and other berries may protect our brains by lowering oxidative stress and inflammation or by restoring how cells communicate with each other. They may also regulate calcium which can over-stimulate cells.
Vitamin E is important and some doctors prescribe it to people who already have been diagnosed with Alzheimer’s disease. Vitamin E is a powerful antioxidant and may protect nerve cells from certain kinds of wear and tear. But be careful. Vitamin E can interfere with other medications, especially those prescribed to keep blood from clotting.
The B vitamins are also vital for good health. Dietary intake of foods rich in vitamin B-complex vitamins (especially B6, B12 and folates), antioxidants, anti-inflammatories, and unsaturated fatty acids lower the risk for developing Alzheimer’s disease. This diet is also good for preventing obesity, cancer, and heart disease, all of which are connected to Alzheimer’s disease. Some experts believe that eating fish 3 times per week reduces our risk of Alzheimer’s by 40-60%.
Anti-Alzheimer’s Foods
Try to get as much raw vitamin C from foods like spinach, asparagus, green bell peppers, Brussel sprouts, broccoli, pineapples, cantaloupes, and mangos. Great sources of vitamin E can be found in vegetable oils, nuts, whole grains, brown rice, oatmeal, soybeans, dark green leafy vegetables, tomatoes, and crab. Selenium is an important source of nutrition that can help to prevent Alzheimer’s and can be found in foods like Brazil nuts, eggs, dairy, brewer’s yeast, chicken, seafood and whole grains.
Foods rich in beta-carotene, such as dark orange, red, yellow and green vegetables and fruits are very good sources for their anti-Alzheimer’s properties. Polyphenols, which can be found in red wine, green tea, berries, and in vegetables like broccoli, cabbage, celery, onions and parsley are also believed to be beneficial in the fight against Alzheimer’s. And finally, flavonoids which can be found in over 6,000 foods like apples, grapes and red onions would be good to consume regularly.
Most experts on this topic say to eat 3 servings of vegetables per day. When it comes to fruits versus vegetables, fruits generally contain more sugars and vegetables are higher in antioxidants. Superfruits, like dried cherries, acai, blueberries, pomegranate, and concord grapes are very healthy and should be consumed often. Even alcoholic beverages might be beneficial when trying to avoid developing Alzheimer’s disease. Drinking two glasses of wine, two beers or one shot per day can not only take the edge off of a busy day, but they are heart and brain healthy.
It is important to cut back on saturated fats, particularly those from animal fats. It is best to eliminate trans-fats from processed foods altogether. Boost your intake of polyunsaturated fatty acids or “PUFAs” that are found in vegetables and fish. Get more monounsaturated fatty acids or “MUFAs” into your diet by using olive oil. Eating cold water fish like salmon and tuna, can be beneficial as well and if you’re not a fish fan, eggs, poultry, flaxseed, soybeans, spinach, tofu, walnuts and wheat germ provide similar healthy properties.
Final words on Diet and Dementia
Alzheimer’s disease and other dementia-related disorders affect millions of people. While we cannot completely eliminate all risks of developing dementia, there are things we can do to lessen the risk. Eating to beat dementia is one of them. I hope you are inspired to eat well, reduce your risk and live a long and happy life.
(NOTE: Interested in learning more about Memory Care & Dementia? Checkout my Memory Care & Dementia CEUs on CEU Academy and try a FREE CEU today!)