Can We Reduce Our Risks #2 Healthy daily diet

Tip #2: Healthy daily diet

Alzheimer & dementia study cont.


Just like the rest of your body the brain needs a nutritious diet to operate at peak performance.  Focus on eating plenty of fresh fruit and vegetables, lean protein and healthy fats.  Eating habits that reduce inflammation and provide a steady supply of fuel are best. These food tips will help keep you protected.


  • Time to try out the Mediterranean diet. Several resources and studies show that eating a heart healthy Mediterranean diet rich in fish, nuts, whole grains, olive oil, and an abundance of fresh produce dramatically reduces the risk of cognitive impairment and Alzheimer’s disease. That means plenty of vegetables, beans, whole grains, fish, and olive oil—and limited dairy and meat. Don’t forget to treat yourself to the occasional glass of red wine and square of dark chocolate!

  • Eat to protect important glial cells.  Many Researchers believe that glial cells may be the foot soldiers that help remove debris and bad toxins from the brain. These harmful toxins and debris can contribute to Alzheimer’s disease. Following is a list of foods that may protect these important cells from damage: Ginger, green tea, fatty fish, soy products, blueberries, and other dark berries.

  • Avoid the “bad” fats/ that means Trans & Saturated Fats. These bad fats can cause inflammation and add free radicals to the brain, which are both known to be hard on the brain. Reduce your consumption by avoiding full-fat dairy products, red meat, fast food, fried foods, and packaged and processed foods.

  • Bring on more omega-3 fats. It has been suggested and research is showing that omega-3 fatty acids may help prevent Alzheimer’s disease and dementia. Foods that include these omega-3’s include cold-water fish such as salmon, tuna, trout, mackerel and sardines. You can also use fish oil supplements found at any local pharmacy or health food section.

  • Lots of fruit and vegetables. When it comes to fruits and vegetables, the more the merrier. Think like a rainbow and eat foods across the color spectrum to maximize protective antioxidants and vitamins. Superfoods to emphasize include green leafy vegetables, cruciferous vegetables such as broccoli, all berries and green, yellow and Red peppers!

  • Keep a level and consistent insulin and blood sugar reading. Try eating several small meals throughout the day. Avoid packaged, refined, and processed foods, especially those high in refined carbs such as sugars and white flour, which rapidly increase glucose levels and inflame your brain.

  • Become a teetotaler! Regular consumption of green tea may enhance memory and mental alertness and slow brain aging. White and oolong teas are also particularly brain healthy.

  • Drinking 2-4 cups daily has proven benefits. Although not as powerful as tea, coffee also confers brain benefits.


What about supplements?

Folic acid, vitamin B12, vitamin D, magnesium, and fish oil are believed to preserve and improve brain health. Studies of vitamin E, ginkgo biloba, coenzyme Q10, and turmeric have yielded less conclusive results, but may also be beneficial in the prevention or delay of Alzheimer’s and dementia symptoms.

Talk to your doctor about medication interactions, and review current literature to make a personal decision about the costs and benefits of dietary supplements.