Preventing Alzheimer’s Disease

One of the most difficult diseases that I encounter in my nutrition profession is Alzheimer’s disease. It is a tragically debilitating, brain-wasting disease. It currently afflicts one in eight people, and isn’t limited to the elderly anymore. In 20 years, it is expected to affect one in four Americans. There is no cure for this heart wrenching disease. The best treatment for Alzheimer’s is to prevent it. Since our brains use 25% of calories we consume, adopting smart eating habits will support your long-term brain health. Be sure to eat high-quality foods, take supplements when warranted, and don’t eat too much.

Below are 12 nutrition tips to keep your mind vibrant and healthy.

1. Maintain a healthy body weight.

Over 27 studies show that the bigger your waistline, the more your brain shrinks.  Keeping a healthy weight reduces the negative impact on your brain.

2. Control your blood sugar.

High blood sugar encourages aging and chronic disease. Blood sugar lows lead to poor decisions and irritability, making sticking to your health goals challenging. Reduce your intake of simple sugars, such corn syrup, juice and desserts. Combine carbohydrates with protein and a little fat. Eat carbohydrates that are low-glycemic and high in both soluble and insoluble fiber, such as oatmeal or barley.

3. Eat a rainbow.

Try new vegetables and fruits, or revisit old ones. Eat a wide range of colors your diet to increase your range of disease-fighting, brain-protecting phytochemicals and antioxidants you absorb.

4. Eat folate-rich foods.

Good sources include:

• Dark leafy greens (spinach, collard greens, turnip greens, mustard greens, kale, romaine lettuce)
• Dried beans, peas and lentils, broccoli and asparagus.
• Fruits, such as citrus, papaya, grapefruit, grapes, banana, cantaloupe and strawberries

5. Eat Vitamin B12.

B12 may reduce Alzheimer’s risk in later years. Very high doses of B-vitamins have been found to help Alzheimer’s and memory loss. The best sources are meat, dairy, and some nutritional yeasts. Vegetarians, vegans and elderly are at risk for deficiency.

6. Eat a variety of herbs and spices.

They offer protective nutrients and antioxidants in very small amounts. Their flavors replace sugar and salt nicely.

7. Eat healthy fats.

Consume omega-fatty acids every day. The EPA and DHA in omega-3s help prevent cell damage found in Alzheimer’s. Heating fats damages their chemical structure, so add fats to food after cooking is complete.

8. Drink plenty of water.

The brain is about 80% water. Dehydration is hard on the brain.

9. Know your numbers.

Neuropsychiatrist Dr. Daniel Amen, known for his groundbreaking research into the brain, suggests that you maintain normal levels of Vitamin D, omega-3 fatty acids, testosterone, blood sugar, iron levels and C-Reactive Protein.

10. Optimize your vitamin D levels with safe sun exposure.

Strong links between low levels of vitamin D in Alzheimer’s patients and poor outcomes on cognitive tests are evident. Vitamin D deters Alzheimer’s and overweight by reducing inflammation and supporting immunity.

11. Exercise.

It can slow the progression of Alzheimer’s. It boosts neuro-chemicals, making learning and retaining information easier. Exercise reduces toxins that impair memory and focus. It also  increases circulation to the brain, positive emotions and decreases negative emotions.

12. Sleep enough.

In an era where a high-octane life is the norm, sleeping enough seems indulgent. But consider this: sleep deprivation ages your brain, and is associated with disasters like the Chernobyl nuclear disaster and the Exxon Valdez oil spill.

Now I want to hear from you! Which of these twelve tips are you going to work on implementing first? Please share your comments below. I learn from you when you comment. Also, please share this post with your pals on social media!

BIG squeeze-y hugs,

Frances

If you want expert guidance for crafting a smarter eating and lifestyle plan, I am available for private consultations. I can help you burst with energy and thrive with health by making the smartest choices with your food and life. I can be reached at frances@namastenutritionist.com.

Article Resources and Recommended Reading:

Alzheimer’s Foundation of America: http://www.alzprevention.org/

“How to Use Your Brain to Change Your Age”, Dr. Daniel Amen, 2011.

Dr. Joseph Mercola’s articles: http://alzheimers.mercola.com/