Alzheimer’s risk can drop by 80 percent for those who stop consuming it

According to 2022 data, More than 6 Millions of Americans over the age of 65 are living with Alzheimer’s disease, and it was the sixth leading cause of death in 2019. There is no known cure, although medication is available to relieve symptoms and may help slow progression in combination with other treatments.

Age and family history are two well-known risk factors for Alzheimer’s disease. Doctors and researchers don’t know exactly what causes it, though The APOE-epsilon4 allele gene has been shown to increase the risk of Alzheimer’s. The risk is 10 to 15 times higher If this gene is inherited from both parents.

Ongoing studies show that healthy lifestyle behaviors such as certain diet and nutrition practices can also help reduce risk, some even despite increased risk with age and family history. Diet is a modifiable risk factor to slow or prevent disease progression that we can begin to control at any stage of life.

Diet and Alzheimer’s disease relationship

The foods we eat affect our entire body. Our bodies use food as energy and so do we the brain. Researcher Fernando Gomez-Pinilla, UCLA professor and director of the Neurotrophic Research Laboratory, wrote in his paper Nutrition and the brain that is “Diet and exercise can affect mitochondrial energy production” and mitochondria are found in almost every cell in the body.

This article raises the possibility that changing our diet may have the ability to protect the brain from damage by regulating neurotransmitter pathways. Because the brain is highly susceptible to oxidative damage, antioxidants in certain foods are thought to have neuroprotective effects.

The The Mind Diet, which stands for Mediterranean-DASH Intervention for Neurocognitive Delay, has recently been attracting more attention. Lifestyle changes rather than diet include more green leafy vegetables, berries, whole grains, lean proteins like fish and poultry, as well as beans and olive oil. Additionally, limited cheese, red meat, sweets and butter are also associated with the MIND diet. People who adopted this lifestyle had up to the MIND diet 35 percent lower risk of developing cognitive decline.

Foods to Improve Memory and Prevent Alzheimer’s

Taking it a step further, there are certain foods and nutrients that show neuroprotective effects and may prevent or delay cognitive decline and reduce the risk of Alzheimer’s disease. Some of these foods are blueberries, fish, kale, oatmeal, and oranges.

Blueberry

The effects of blueberry consumption on cognitive health have been extensively studied. AnthocyaninsWhat gives berries like blueberries their bright color, not only enters our gut when we eat, but is found in other parts of the body such as the brain, especially the hippocampus and neocortex, which are essential for cognitive function.

A Study A study conducted by researchers at the UC College of Medicine showed that 12 weeks of supplementation with blueberry juice improved memory in older adults with mild cognitive impairment. Another one Article Eating blueberries two or more times per week has been shown to have neuroprotective effects.

The berries are best eaten on their own, (make sure you wash them!), and you can try them with or in some non-fat Greek yogurt. Mixed Berry Protein Smoothie:

the fish

There is a lot of research on fish and heart health, although fish consumption has also been shown to improve cognitive function. Docosahexaenoic acid (DHA), an omega-3 fatty acid found in fish, is the most abundant fatty acid in brain cell membranes.

Low omega-3 fatty acid levels Show an association with depression, dementia and other mental disorders. In contrast, experts recommend eating fish, especially fatty fish, at least two to three times per week to provide the benefits needed to prevent age-related cognitive decline.

Try cooking up some wild-caught salmon and tossing it on a salad This fish recipe A side of green sauce and asparagus salad.

in time

Dark leafy greens like kale contain vitamin E, vitamin K, folate and lutein. Vitamin E specifically protects against oxidative damage. A study followed the participants for five years and found that a higher consumption of green vegetables was associated with a slower cognitive decline.

Kale can be eaten cooked, such as sautéed with garlic and onion, or eaten raw. A salad made with a fresh, homemade dressing.

Oatmeal

Oats An excellent source of fiber and has been shown to lower cholesterol and protect against cardiovascular disease and help with bowel problems and weight management.

Avenanthramide is a natural compound found in oats that is being studied for its antioxidant and anti-inflammatory properties. A recent animal Study showed that avantramide had promising effects on cognition.

There are many ways to enjoy oatmeal and there are many varieties available in supermarkets. Old fashioned oats cook a little faster, or if you have time, This steel cut oatmeal recipe A slow, weekend morning will make for a comforting and healthy breakfast.

Oranges and orange juice

Oranges as we know are an excellent source of vitamin C, and like vitamin E, vitamin C can help protect against oxidative damage. Orange juice also contains some natural ingredients folateor vitamin B9, which is essential for brain function.

Peeled oranges can be eaten as a snack or as part of breakfast or lunch. Have you ever thought about adding oranges to a dinner recipe? This is salmon and orange The recipe is a special two-for-one when it comes to eating to support cognitive health, providing both fatty fish and oranges.

Saturated and trans fats increase the risk of Alzheimer’s

In contrast, certain food groups are or should be eaten in moderation to help reduce the risk of overall health conditions and possibly prevent age-related cognitive decline. Specifically, saturated fat and trans fat.

Saturated fat

Saturated fat is mostly from animal products such as red meat, processed meats, butter and cheese, although coconut oil is a plant source that is still high in saturated fat. High intake of saturated fat can lead to high LDL cholesterol levels. one Cohort studies The American Journal of Clinical Nutrition found that a diet high in processed meats was specifically associated with an increased risk of dementia.

Family history is a major contributor to Alzheimer’s risk. took Bernard said in a wide-eyed look TEDx talk Avoiding that bad fat can reduce the risk of Alzheimer’s by 80 percent. Even if you have this APOE-epsilon4 alleleGenes associated with Alzheimer’s disease.

Trans fat

Trans fat is a man-made fatty acid that turns liquid vegetable oil into a more solid form in the process. Fried foods, baked goods, and other processed foods may contain some trans fats. In fact, they have been banned from US grocery shelves, although a product is considered “zero” if it contains less than 0.5 grams of trans fatty acids. Given this fact, it is important to look at the serviceng size when eating processed foods.

A Japanese studies A 10-year follow-up of more than 1,600 people found that those with the highest serum trans fat measurements were 74% more likely to develop dementia.

Takeaway

Adopting other healthy lifestyle habits along with dietary changes such as quitting smoking, exercising, reducing stress and getting better sleep can also help reduce the risk of chronic diseases such as cognitive decline, heart disease or diabetes.

Demonstrate research That exercise can contribute to enhanced learning and memory and even combat age-related cognitive decline.

According to Gómez-Pinilla, poor diet and lack of exercise can combine to create reactive oxygen species (ROS) that can affect cognition. This again suggests that a diet high in antioxidants and flavonoids is optimal.

The health of the whole body is basically the health of the brain. It is important to remember that no one diet is a cure-all, and a balanced diet should be maintained. For questions about dietary changes or before starting supplements, consult your dietitian before doing so.