The Role of Diet in Fighting Alzheimer’s

Lisa Franchi March 30, 2015

Alzheimer’s is the most common type of dementia, affecting almost 500,000 people in the UK. Whilst its cause is still unknown, scientists say that there are plenty of factors that could contribute to the development of this disease. But could diet really play a role in reducing an individual’s risk of Alzheimer’s disease?

Researchers from Rush University Medical Centre and the Rush Alzheimer’s Disease Centre in Chicago found that people who rigorously followed the so-called MIND diet faced a 53 per cent lower risk of Alzheimer’s disease. The eating plan involves greater quantities of healthy grains, vegetables, beans, poultry and fish while also allowing for a limited amount of less healthy red meat, butter and sweets.

The MIND diet is adopted from the Mediterranean diet with certain features of the so-called DASH (Dietary Approaches to Stop Hypertension) diet, both of which call for high consumption of fruits, vegetables, and fish. And even though it emphasises the use consumption of plant-based foods, green leafy vegetables and blueberries, it does not push much of fruit, fish, dairy or potatoes.

The research findings, published in the journal Alzheimer’s & Dementia, suggests that the longer an individual follows the MIND diet, the greater his or her protection against the disease. Apart from diet, the other factors affecting the risk of Alzheimer’s, as identified by the investigators, were smoking history, exercise habits, educational background, mentally challenging activities (such as reading or doing crossword puzzles) and a history of obesity, depression, diabetes or heart disease.

Preventing Alzheimer’s disease through Proper Diet

Alzheimer’s disease often begins with what seems to be forgetfulness, but leads to more serious mental health problems over time, destroying comprehension, dramatic mood swings, and loss of coordination, among others. Whilst observing a proper diet does not guarantee that you will be 100% protected from Alzheimer’s disease, the right diet can have a significant role in lowering your risk of developing the disease.

Whilst all nutritious foods have a beneficial role in your mental health, there are a few that really stand out from the rest. Here they are:

Omega-3 Fatty Acids

Omega-3 fatty acids, which are found in fatty fish like salmon, herring and tuna, as well as walnuts, flaxseed, and olive oil – help fight inflammation and contribute to protein build-up in the brain. A diet high in omega-3 fatty acids has been found to reduce the risk of Alzheimer’s by 10 per cent.

Vitamin C

Foods rich in vitamin C, such as red peppers, currants, broccoli and orange, promote brain health because they provide antioxidants that sweep away the free radicals (unstable molecules that damage cells) in the brain.

Folate

Research shows that folate, along with vitamins B6 and B12, can help keep homocysteine levels in check. It is an amino acid that impairs brain function and increases a person’s risk of Alzheimer’s disease. Foods rich in folate include asparagus, citrus fruits, avocado, and Brussels sprouts.

Flavonoids

Apples, blueberries, cranberries, pomegranate and grapefruits are among the foods that are high in flavonoids, which also have antioxidant properties.

Turmeric

Studies have shown that people who have the highest consumption of curried foods actually have better brain performance. The reason is that curry powder contains a compound known as curcumin, which has potent antioxidant, anti-inflammatory, and anti-amyloid properties. All these amazing properties go together to effectively protect you from Alzheimer’s disease.

Wine

Wine, in moderate consumption, is good for your brain health too, and could potentially lower your risk of developing Alzheimer’s disease. A study by French researchers found that drinking 4-ounce of wine per day reduced the risk of Alzheimer’s disease by a whopping 75 per cent! But then again, moderation is the key.

Until scientists find the cure for Alzheimer’s, the best thing we can do to protect ourselves from this debilitating disease is to take care of our health. And this calls for observing a balanced diet that emphasises fruits and vegetables, plus some of the natural compounds mentioned above.