Foods To Help With Alzheimer – Two Canadian doctors explain their ideas for a brain-healthy eating guide – which gives top billing to some of the staples of the Mediterranean diet.
Studies have shown that eating certain foods can reduce the risk of dementia, but Canadian researchers are taking it a step further: Matthew Parrott, a scientist at the PERFORM Research Center at Concordia University in Montreal, and Carol Greenwood, a senior scientist at Rotman in B.C. A research institute in Toronto is testing which combination of foods offers the best protection against cognitive decline. They are working on a brain-healthy eating guide that gives top billing to certain Mediterranean diet foods, which are associated with a 35 percent lower risk of Alzheimer’s disease.
- 1 Foods To Help With Alzheimer
- 2 Top 10 Ways To Prevent Alzheimer’s Disease
- 3 What Should We Eat For A Healthy Brain?
- 4 Preventing Alzheimer’s Disease And Dementia—or Slowing Its Progress
- 5 Nutrition Experts Reveal Best Brain Foods For Seniors
Foods To Help With Alzheimer
“Studies show that people over 50 who followed the same diet plan for four years did not lose their memory,” says Parrott. “There are also short-term benefits. After just four months on this diet plan, says Greenwood, adults were nine years younger in reading and writing speed.
Diet And Alzheimer’s: 7 Foods That Prevent Alzheimer’s
The key, they say, is to eat certain amounts of all these foods as much as possible, while limiting your intake of red meat, processed foods and baked goods. Here are the foods that made the cut:
1) Try eating a cup of raw, dark green leafy greens, such as spinach, kale and romaine, which are rich in brain-boosting antioxidants and vitamin K.
) Cruciferous vegetables such as broccoli, cauliflower and Brussels sprouts are rich in vitamin K and glucosinolates, which have an antioxidant effect. Include at least three 1/2-cup servings per week
) Blueberries All berries have a positive effect on brain health, but blueberries have been studied the most. They contain flavonoids, which activate brain pathways associated with reduced cell aging. Try to eat 1/2 cup of any berry three times a week
Top 10 Ways To Prevent Alzheimer’s Disease
) Beans It is not known what benefits beans, lentils and chickpeas have for brain health, but it is likely due to their combination of antioxidants, fiber, vitamins and minerals. | Include 1/2 cup of red meat in your diet at least twice a week
5) Nuts Unbalanced Nuts are rich in antioxidants and healthy fats Almonds are rich in omega-3 fatty acids, a nutrient that protects the brain. Aim for 4/4 cup of nuts, or two tablespoons of nut butter, per day.
6) Fish Iodine and iron in all types of fish help maintain cognitive function. Fatty fish like salmon and trout also contain brain-boosting omega-3 fatty acids. Choose them at least once a week
7) Whole grains Choose high-fiber grains like oats, brown rice, and whole wheat to limit your intake of refined grains.
Memory Boosting Superfoods That Fight Alzheimer’s
8) Swap poultry for red or processed meat as often as possible (but only one serving per day).
9) Opt for low fat dairy products 1% or skim milk and yogurt, or 22% milk fat or some cheese.
10) Use olive oil as the main oil in cooking and salad dressing. It contains monounsaturated fats and vitamin E, as well as antioxidants.
What Should We Eat For A Healthy Brain?
Here are 7 foods that can fight cognitive decline and help you stay healthy as you age:
Kale, collard greens, spinach and Swiss chard are just some of the leafy greens high in essential B vitamins such as folate and B9, which can help reduce depression and improve cognition. Instead of just eating vegetables in salads, add this powerhouse vegetable to soups, stews and chili; You can also puree them and add them to sauces, pesto and hummus
Raspberries, blueberries, blackberries and cherries contain a flavonoid called anthocyanin that slows the progression of brain damage caused by free radicals. These and other berries are packed with antioxidants and lots of vitamins that help reduce inflammation and keep the brain healthy.
Pecans, almonds, almonds, cashews and peanuts are full of healthy fats, magnesium, vitamin E and B vitamins – all of which have been shown to promote better cognition and prevent dementia symptoms. Women over 70 who eat at least 5 servings of almonds per week appear to have significantly better brain health than women of the same age who do not eat almonds. Another study found that anti-inflammatory phytochemicals in garlic may reduce brain cell inflammation to maintain good brain health in old age.
Foods That Can Fight Dementia And Alzheimer’s Disease
Olive oil, flax seeds, and fatty fish like tuna, salmon, and mackerel are examples of foods high in DHA, an omega-3 fatty acid that helps your brain stay healthy. Many studies prove that omega-3s are effective in fighting and preventing dementia and recommend taking 200 mg of DHA per day to achieve optimal brain health. However, the average daily intake of DHA in the United States is estimated to be only 80 mg. Try to eat more omega-3s or ask your doctor to recommend safe, effective DHA supplements.
Broccoli, cauliflower, Brussels sprouts and other cruciferous vegetables are rich in B vitamins and carotenoids that have the ability to reduce levels of homocysteine, an amino acid linked to cognitive decline, brain atrophy and dementia. Try sauteing cruciferous vegetables in garlic and olive oil, or add these superfoods to smoothies, soups and condiments.
Spices like cumin, cumin, and cinnamon are best when eaten in season, and they’re also rich in polyphenols—compounds that provide many benefits for memory and brain health. Spices like these have the ability to reduce inflammation in the brain by eating away plaque and prevent cognitive impairment and Alzheimer’s disease. Start filling your spice rack with a variety of spices that can spice up your diet while keeping your brain healthy.
Sunflower seeds, flax seeds, and pumpkin seeds contain antioxidants and nutrients like vitamin E, zinc, omega-3, and choline that reduce cognitive decline. Munch these seeds on their own, sprinkle them over salads, or toss them into desserts like puddings and muffins to reap the benefits of improved brain health.
Can A Low Fat Vegan Diet Help With Dementia And Alzheimer’s?
Many foods in the Western diet have been identified as risk factors for dementia and Alzheimer’s disease, including red and processed meat, refined grains, sweets and desserts. Too much alcohol, saturated fat, and a high-calorie diet are also risk factors for Alzheimer’s disease. If you think you or a loved one may be at risk for Alzheimer’s disease, work with your doctor to develop a healthy eating and nutrition plan that greatly reduces your risk.
Healthcare Associates of Texas offers memory loss treatments that can help prevent or reduce the risk of dementia and Alzheimer’s disease. Make an appointment today to begin the healing process and benefit from improved brain health
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Nearly 5 million Americans are living with Alzheimer’s disease, the most common form of dementia. This condition causes the brain, responsible for thinking, memory and language, to deteriorate over time. At first, Alzheimer’s disease may manifest as mild memory loss, but the disease can make it difficult to carry on simple conversations or carry out normal daily activities. The good news is that eating the right foods can help prevent or slow the progression of Alzheimer’s disease
Preventing Alzheimer’s Disease And Dementia—or Slowing Its Progress
According to research, Alzheimer’s disease is strongly linked to inflammation in the body A diet that causes inflammation – which includes fried foods, refined starches, sugars, saturated or trans fats, and red or processed meat – can increase the likelihood of developing these diseases and other serious health conditions.
On the other hand, eating certain foods can reduce the risk of cognitive decline, according to the National Institute on Aging of the US Department of Health and Human Services. One study found that a Mediterranean diet, which includes foods such as salad dressings, nuts, fish, tomatoes, poultry, cruciferous vegetables, fruits, and dark and green leafy vegetables, reduces the risk of Alzheimer’s disease. (As long as you also limit high-fat dairy, red meat, organic meats, and butter.)
Christian Morey, RD, LDN, a clinical dietitian with the Nutrition and Diabetes Education Program at Mercy Medical Center in Baltimore, Maryland.
However, a Temple University School of Medicine study in rats found that switching to a healthier diet reversed the cognitive impairment associated with their previous diet. “Although it can’t be considered a therapy or a cure, it can show that dietary changes are happening.”
Nutrition Experts Reveal Best Brain Foods For Seniors
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