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Alzheimer’s Risk May Be Reduced by 80 Percent for People Who Stop Eating This

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According to 2022 data, over 6 million Americans over the age of 65 are living with Alzheimer’s disease and was the sixth leading cause of death in 2019. There is no known cure, though medications are available to alleviate symptoms, and this combined with other treatments may help slow progression. 

Age and family history are two well known risk factors for developing Alzheimer’s disease. Doctors and researchers don’t exactly know what causes it, though the APOE-epsilon4 allele gene has been shown to increase risk of Alzheimer’s, with risk 10 to 15 times higher if this gene is inherited from both parents.

 

Ongoing studies are showing that healthy lifestyle behaviors such as certain diet and nutrition practices may also help decrease risk, some even despite the increased risks with age and family history. Diet is a modifiable risk factor to slow or prevent disease progression that we can begin to control at any stage of life. 

Food and Alzheimer’s Disease Relation 

The foods we eat impact our whole body. Our bodies use food as energy and so does our brain. Researcher Fernando Gomez-Pinilla, UCLA Professor and Director of the Neurotrophic Research Laboratory, wrote in his paper on nutrition and the brain that “diet and exercise can affect mitochondrial energy production” and mitochondria are found in just about every cell in the body.

This article raises the possibility that altering our diet may have the ability to protect the brain from damage by regulating neurotransmitter pathways. Since the brain is highly susceptible to oxidative damage, antioxidants in certain foods have been thought to have neruo-protective effects.

The MIND diet, which stands for Mediterranean-DASH Intervention for Neurocognitive Delay has been gaining more attention recently. More of a lifestyle change than a diet, it includes having a lot of green leafy vegetables, berries, whole grains, lean proteins such as fish and poultry, as well as beans and olive oil. Additionally, limiting cheese, red meat, sweets, and butter are associated with the MIND diet as well. Those who adopted this lifestyle of dietary habits of the MIND diet had up to a 35 percent lower risk of developing cognitive decline. 

Foods to Help Improve Memory and Prevent Alzheimer’s

Taking it a step further, there are some particular foods and nutrients that have been shown to have neuroprotective effects and could prevent or delay cognitive decline and reduce risk of Alzheimer’s disease. A few of these foods are blueberries, fish, kale, oatmeal, and oranges. 

Blueberries

Blueberry consumption related to cognitive health has been widely studied. Anthocyanins, which give the bright color to berries such as blueberries, enter not only our gut when we eat, but have been found in other parts of the body such as the brain, specifically the hippocampus and neocortex, which are essential for cognitive function. 

A study completed by researchers at the UC College of Medicine showed that 12 weeks of supplementation with blueberry juice improved memory in older adults with mild cognitive impairment. Another article suggests eating blueberries two or more times per week has been shown to have neuroprotective effects.  

Berries are best eaten on their own, (make sure you wash them!), and you can try them with some non-fat greek yogurt or in this mixed berry protein smoothie: 

Fish

There is an abundance of research on fish and heart health, though consumption of fish has been shown to improve cognitive function as well. Docosahexaenoic acid (DHA), which is an omega-3 fatty acid found in fish, is the most prevalent fatty acid in the brains’ cell membranes.

Low omega-3 fatty acid levels show a correlation with depression, dementia, and other mental disorders. In contrast, experts recommend eating at least two to three servings of fish, specifically fatty fish, per week to provide the benefits needed to prevent age-related cognitive decline. 

Cook up some wild caught salmon and toss it over a salad or try this fish recipe with a green sauce and side of asparagus salad. 

Kale

Dark leafy greens such as kale contain vitamin E, vitamin K, folate, and lutein. Vitamin E specifically protects against oxidative damage. One study followed participants for five years and found that higher consumption of green leafy vegetables was associated with a slower cognitive decline.

Kale can be eaten cooked, such as sautéed with garlic and onions or it can be eaten raw in a salad made with a fresh, homemade dressing

Oatmeal 

Oats are an excellent source of fiber and have been shown to help lower cholesterol and protect against cardiovascular disease and help with gut issues and weight management.

Avenanthramide is a natural compound found in oats that is being studied for its antioxidant and anti-inflammatory properties. One recent animal study showed that avenanthramide had promising effects on cognition.

There are a ton of ways to enjoy oatmeal and there are a couple of different kinds found at the supermarket. Old fashioned oats cook a bit quicker, or if you have the time, this steel cut oatmeal recipe will make for a comforting and healthy breakfast on a slow, weekend morning. 

Oranges and Orange Juice 

Oranges as we know are an excellent source of vitamin C, and like vitamin E, vitamin C can also help protect against oxidative damage. Orange juice also contains some natural folate, or vitamin B9, which is essential for brain function. 

Oranges can be peeled and eaten on the go for a snack or as part of a breakfast or lunch. Have you ever thought about adding oranges to a dinner recipe? This salmon and orange recipe is a two for one special when it comes to eating to support cognitive health, providing both fatty fish and oranges. 

Saturated and Trans Fats Tied to Increased Alzheimer’s Risk 

In contrast, there are some food groups to avoid, or have in moderation, to help decrease risk of overall health conditions and possibly prevent age-related cognitive decline. Specifically, saturated fat and trans fat. 

Saturated Fats

Saturated fats are mostly from animal products such as red meat, processed meat, butter, and cheese, though coconut oil is a plant source that is still high in saturated fat. High intakes of saturated fat can lead to high LDL cholesterol levels. One cohort study in the American Journal of Clinical Nutrition showed a diet high in processed meat specifically had a correlation with an increased risk of dementia. 

Family history is a large contributor for the risk of developing Alzhiemer’s. Neal Barnard says in widely watched TEDx talk that avoiding the bad fat can decrease risk of Alzheimers by 80 percent. This is even if you have the APOE-epsilon4 allele, the gene that is linked with Alzheimer’s disease.

Trans Fat

Trans fats are a man-made fatty acid which in the process makes liquid vegetable oils into a more solid form. Fried foods, baked goods, and other processed foods may contain some trans fats. In fact, they are actually banned from U.S. grocery shelves, though if a product contains less than 0.5 grams of trans fatty acids, it is considered “zero.” Given this fact, it is important to watch serving sizes when consuming processed foods.

A Japanese study of over 1,600 people over 10 years showed those with the highest measures of serum trans fats were 74% more likely to be diagnosed with dementia.

The Takeaway

Adopting other healthy lifestyle practices along with dietary changes, such as quitting smoking, exercising, stress reduction, and sleeping well, can also help reduce risk for chronic diseases such as cognitive decline, heart disease, or diabetes.

Studies show that exercise may contribute to enhanced learning and memory and even combat cognitive decline associated with age.

Poor diet and lack of exercise combined, according to Gomez-Pinnila, can produce reactive oxygen species (ROS) which may affect cognition. This again suggests a diet high in antioxidants and flavonoids is favorable.

Whole body health is essentially also brain health. It is important to keep in mind that no one food is a cure-all, and a balanced diet should be maintained. For questions regarding dietary changes or before beginning supplementations, contact your dietitian before doing so.



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