Although the study of the relationship between diet and Alzheimer's disease is in its early stages, evidence continues to accumulate that a nutritious diet protects the brain from oxidative stress and inflammation, factors associated with the development of Alzheimer's disease. According to research by neurologist Nikolaos Scarmeas and reported in Science Daily, older adults who eat foods rich in brain-healthy nutrients are less likely to develop Alzheimer's disease. The Mediterranean diet, an eating plan that emphasizes vegetables, fruits, legumes and fish, is considered to be a healthy-brain diet that is beneficial to people of all ages. Always consult with your primary-care physician before making any lifestyle changes.
Step 1
Increase your intake of essential fatty acids (EFAs) and cut back on or eliminate saturated fats from your diet. EFAs protect the brain and may prevent or delay the onset of Alzheimer's. Eat less red meat and choose freshwater fish, chicken and poultry for your protein source.
Step 2
Make fruit and vegetables the bulk of your meals. Roast vegetables in the oven to preserve nutrients and release their natural sweetness. Substitute a handful of walnuts or pistachios for a salty snack.
Step 3
Replace unhealthy carbohydrates such as white rice, pasta, refined flour and sugar with whole grain breads, brown rice and other healthy grains. Experiment with quinoa, a grainlike crop that is rich in protein.
Step 4
Avoid empty calories. Choose nutritional foods and control your body weight to decrease the likelihood of developing Alzheimer's or to delay its progression.
Step 5
Keep your blood sugar stable. People with Type 2 diabetes are at a higher risk of developing Alzheimer's disease. Eat a healthy breakfast and several small meals throughout the day to help prevent blood sugar fluctuations.
Tips and Warnings
- High cholesterol levels are associated with impaired memory and may be a risk factor for Alzheimer's disease.
- See your doctor if you experience signs of memory loss or other symptoms that may be associated with Alzheimer's disease.
References
- PubMed Central: Diet and Alzheimer's Disease: What the Evidence Shows
- Science Daily: Mediterranean Diet May Lower Risk of Brain Damage That Causes Thinking Problems
- Helpguide.org: Alzheimer's Treatment and Prevention
- Eureka Alert: A High-Fat Diet Could Promote the Development of Alzheimer's
- PubMed.gov: High Carbohydrate Diets and Alzheimer's Disease
