Top Dietary Choices to Support Brain Health in Alzheimer’s
Alzheimer’s disease is a complex disorder that affects the brain and gradually worsens over time. It causes the brain to shrink and can cause problems with memory, thinking, and behaviour, harming an individual’s overall functioning. Several studies indicate that a healthy diet can affect the brain’s ageing process and preserve its ability to think and retain memories.
This blog will explore Alzheimer’s, its causes, and dietary choices that may help prevent or slow its progression.
What is Alzheimer’s Disease?
Alzheimer’s is a condition in which there is a progressive decline in the brain’s condition, leading to a decline in processes like memory, learning, thinking, and organisation. It can hinder an individual’s ability to perform basic activities. Alzheimer’s disease is also one of the most common causes of dementia. Different areas of the brain may begin to shrink over time. The first of these areas is associated with memory.
It is believed that Alzheimer’s is caused by a build-up of proteins around and in brain cells. The most commonly observed proteins include amyloid, which forms plaque deposits around the brain’s cells, and tau, the deposits of which cause tangles in brain cells. Once these brain cells are affected, neurotransmitters (chemical messengers) involved in sending signals between brain cells decrease.
How Does Diet Affect Alzheimer’s Disease?
While further research is required, a clean and healthy diet has been associated with several cognitive benefits. Inflammation in the body can increase beta-amyloid levels, which cause build-ups and blockages in the brain and lead to Alzheimer’s. Studies suggest that specific diets could lower inflammation and, therefore, the creation of beta-amyloids. Some nutrition tips and foods for Alzheimer’s disease include:
- Include Protein: High-protein diets, including meat and legumes, could lower the risk of developing Alzheimer’s. Some foods high in protein include whole grains, nuts, seeds, eggs, fish, lamb, and chicken.
- Eat Berries: Foods like strawberries, blueberries, and raspberries contain antioxidants that slow brain ageing and improve memory. Berries may also reduce oxidative stress and inflammation in the brain, reducing the risk of Alzheimer’s.
- Eat Turmeric: Being a common ingredient in Indian cooking, turmeric is easily found in Indian households. Studies find that it improves memory and contains curcumin (which has antioxidant and anti-inflammatory properties). Integrating turmeric into the diet can help reduce the risk of developing Alzheimer’s disease.
- Consume a Mediterranean Diet: An Alzheimer’s diet should include fruits, vegetables, legumes, whole grains, unsaturated fats (like olive oil), and fish, which are also part of a Mediterranean diet. These foods have been linked to better cognitive function.
- Consume a MIND Diet: This combination of the MIND and the Mediterranean diet has well-known health benefits. The MIND diet (Mediterranean and DASH Intervention for Neurodegenerative Delay) can help prevent Alzheimer’s. It was designed to slow down and prevent a decline in brain functions and is recommended for healthy older adults. Foods that are included in the MIND diet include:
- A minimum of one serving of leafy green vegetables in a day (like spinach, kale, or lettuce).
- Two or more servings of other vegetables every day.
- Two or more servings of berries weekly (like strawberries, raspberries, and blueberries).
- Five or more servings of nuts weekly (like almonds, cashews, peanuts, and walnuts).
- Using olive oil daily
- Three or more servings of whole grain every day.
- Four or more servings of beans every week.
- 2 or more servings of poultry every week.
What Foods Should Be Avoided for Brain Health?
Certain foods have been found to have links to an increased risk of Alzheimer’s, specifically those that cause inflammation in the brain and body. Some foods to avoid and reduce include:
- Cheese
- Red meats (like beef, pork, and lamb)
- Foods with added sugar, like baked goods and soda
- Fried foods
- Butter and margarine
Can a Good Diet Prevent Alzheimer’s Disease?
Alzheimer’s disease is a debilitating and complex condition. Several risk factors are involved, such as genetics, diet, injury, lifestyle habits, and other neurological conditions. However, strong evidence suggests consuming a MIND and Mediterranean diet may play a large role in preventing the disease.
A study published in the Advances of Nutrition journal found a 40% to 50% reduction in the risk of Alzheimer’s in those who consume a Mediterranean diet. Another study published in the Alzheimer’s & Dementia journal found that there was a 53% reduction in the risk of Alzheimer’s disease in individuals following the MIND diet. Even moderately incorporating the MIND diet had benefits and reduced the risk of Alzheimer’s by approximately 35%.
Before making drastic dietary changes, it is essential to consult a medical professional for guidance. It is crucial for individuals displaying Alzheimer’s symptoms to visit a doctor and book an Alzheimer’s gene test with Dr Lal PathLabs to help with a diagnosis.
FAQs
1. What diet is best for Alzheimer’s?
A MIND or Mediterranean diet is best for Alzheimer’s. Some foods to include to prevent cognitive decline are leafy greens, berries, fish, and unsaturated fats.
