Fish Oil and Alzheimer's

According to the Alzheimer's Association, 5.3 million Americans are living with Alzheimer's disease as of 2010. While there is no cure, and no proven way to prevent the disease, there are steps you can take to lower your risk. One of the easiest steps you can take is to increase your consumption of fish oil.

History

Named for the German physician who first described it in 1906, Alzheimer's disease is a progressive and fatal disorder that destroys brain cells, causing memory loss and behavioral problems severe enough to impair a person's work and social life. It is the most common form of dementia; 50 to 80 percent of cases are attributed to the disease. The Alzheimer's Association says that as of 2010, it is the seventh leading cause of death in the United States.

Omega-3s

Fish oil is a good source of omega-3 fatty acids. Omega-3 contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) which, according to the Mayo Clinic, can lower your chance of heart attack or stroke, lower triglycerides and lower blood pressure.
There is evidence to suggest that it might benefit your brain as well. The National Institute on Aging says a study done on mice bred with Alzheimer's-like symptoms found that DHA can reduce the buildup of plaque in the brain. This plaque contains a protein fragment called beta-amyloid that is believed to play a role in the onset of the disease.

More Studies

A study published in the October 2009 issue of "The Journal of Neuroscience" suggests that a diet rich in antioxidants and anti-inflammatories, such as omega-3s, might lower a person's risk of age-related memory loss and neurodegenerative diseases such as Alzheimer's. The study found that polyunsaturated fatty acids (PUFAs) found in foods like walnuts and fish have the potential to stall cognitive decline. PUFAs play an important role in the brain's health by maintaining the membrane's fluidity.

How to Get Omega-3s

One way to get more omega-3 in your diet is to increase your consumption of fish oil. The American Heart Association recommends that adults eat two servings of fish a week. Two servings equal about 3.5 ounces cooked. Fatty fish in particular--such as salmon, sardines, anchovies and albacore tuna--are a good source of omega-3s.

Supplements

If fish isn't on the menu, you can increase your omega-3 intake by taking a fish oil supplement. Pills are sold in most grocery stores and pharmacies, and you even can find some that are formulated to get rid of the fishy aftertaste. Look for brands that have been purified to remove contaminants such as mercury and dioxins. The Environmental Defense Fund provides a list of brands that are both safe and unsafe.
According to the Mayo Clinic, fish oil supplements have been known to cause gastrointestinal upset, diarrhea, burping, acid reflux, heartburn, indigestion, abdominal bloating and abdominal pain. Consult with your doctor before starting any supplement regimen.