Your Plate May Hold the Key to Alzheimer’s
Your Plate May Hold the Key to Alzheimer’s
“Omega-3 fatty acids in the diet -- from the fish, seeds, nuts, and olive oil -- are anti-inflammatory,” Lombardo says.
The Mediterranean diet and others like it push anti-inflammatory foods and cut out inflammatory ones. The typical Western diet’s lack of variety and high levels of sugar, salt, fat, and processing increase inflammation.
Oxidative stress is also a likely player in the development of Alzheimer’s disease. It happens when the body is unable to stop the damaging effects of toxins. Brain-healthy diets are high in antioxidant-rich foods, such as blueberries and spinach, that can counter oxidative stress. These foods may prevent the buildup of plaque that collects in the brains of people with Alzheimer’s. In lab tests on mice or cells, substances in olive oil, berries, plums, grapes, walnuts, and apricots have helped prevent this plaque buildup.
Herbs and spices may also lower inflammation and oxidative stress. DASH is high in herbs and spices, so you won’t miss the salt. Turmeric could help prevent Alzheimer’s, Parkinson’s, and stroke due to its anti-inflammatory and antioxidant effects, research suggests. Cinnamon has reduced brain plaque found in Alzheimer’s disease and helped reverse mental decline in animal studies of the disease. In one study, 30 mg of saffron per day was as effective as donepezil, a prescription drug that helps against the symptoms of Alzheimer’s.
These benefits may come together to prevent the brain from shrinking as we age. In a recent study, older adults who followed a Mediterranean-style diet had a higher brain volume than their peers.
Ongoing research continues to zero in on specific foods that might help prevent dementia. Current studies are exploring coconut oil, blueberries, turmeric, tomato extract, and red wine extract, among other foods.
While some scientists search for the ideal diet, others look for the best combo of lifestyle habits. Their studies, too, have shown that a whole set of healthy choices can prevent the loss of thinking skills. In a large study of more than 1,200 people, those who completed a 2-year program involving diet, physical and mental exercise, and social activity did better than their peers on a test of thinking skills afterward. The researchers are now planning a 7-year version of the study.
Other studies are testing the effects of exercise on long-term brain function. “Maybe it’s nutrition, plus increasing different types of exercise,” Lombardo says, “plus making sure you get your sleep, keep your mind active, and stay socially engaged.”
Your Plate May Hold the Key to Alzheimer’s
How Do Brain Diets Work? continued...
“Omega-3 fatty acids in the diet -- from the fish, seeds, nuts, and olive oil -- are anti-inflammatory,” Lombardo says.
The Mediterranean diet and others like it push anti-inflammatory foods and cut out inflammatory ones. The typical Western diet’s lack of variety and high levels of sugar, salt, fat, and processing increase inflammation.
Oxidative stress is also a likely player in the development of Alzheimer’s disease. It happens when the body is unable to stop the damaging effects of toxins. Brain-healthy diets are high in antioxidant-rich foods, such as blueberries and spinach, that can counter oxidative stress. These foods may prevent the buildup of plaque that collects in the brains of people with Alzheimer’s. In lab tests on mice or cells, substances in olive oil, berries, plums, grapes, walnuts, and apricots have helped prevent this plaque buildup.
Herbs and spices may also lower inflammation and oxidative stress. DASH is high in herbs and spices, so you won’t miss the salt. Turmeric could help prevent Alzheimer’s, Parkinson’s, and stroke due to its anti-inflammatory and antioxidant effects, research suggests. Cinnamon has reduced brain plaque found in Alzheimer’s disease and helped reverse mental decline in animal studies of the disease. In one study, 30 mg of saffron per day was as effective as donepezil, a prescription drug that helps against the symptoms of Alzheimer’s.
These benefits may come together to prevent the brain from shrinking as we age. In a recent study, older adults who followed a Mediterranean-style diet had a higher brain volume than their peers.
What’s Next?
Ongoing research continues to zero in on specific foods that might help prevent dementia. Current studies are exploring coconut oil, blueberries, turmeric, tomato extract, and red wine extract, among other foods.
While some scientists search for the ideal diet, others look for the best combo of lifestyle habits. Their studies, too, have shown that a whole set of healthy choices can prevent the loss of thinking skills. In a large study of more than 1,200 people, those who completed a 2-year program involving diet, physical and mental exercise, and social activity did better than their peers on a test of thinking skills afterward. The researchers are now planning a 7-year version of the study.
Other studies are testing the effects of exercise on long-term brain function. “Maybe it’s nutrition, plus increasing different types of exercise,” Lombardo says, “plus making sure you get your sleep, keep your mind active, and stay socially engaged.”
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