We used to believe that getting Alzheimer’s was out of our control, especially if it ran in our family. But now, research shows that we might have more say in whether we develop this condition.
Dr. Neal Barnard, a clinical researcher and author of *Power Foods for the Brain*, argues that not all Alzheimer’s cases are genetic. Our diet significantly impacts cognitive decline, which can lead to Alzheimer’s. So, cutting back on sugar, cholesterol, and unhealthy fats found in junk food is crucial for brain health.
We know that animal fats and proteins can clog arteries and lead to diabetes, obesity, and heart disease. Now, it’s clear these issues can also negatively affect the brain.
Many now refer to Alzheimer’s as ‘brain diabetes’. Scientists think that the rise in Alzheimer’s and diabetes over the past 30 years indicates they might share similar causes. The way sugar and insulin production are linked to diabetes might also apply to Alzheimer’s.
To explain, eating too much sugar increases blood glucose levels, leading the body to produce more insulin. Over time, consistently high sugar intake can cause insulin resistance, which researchers believe may contribute to plaque build-up in the brain associated with Alzheimer’s.
Dr. Barnard emphasizes the importance of using research to make informed dietary choices that could delay or prevent Alzheimer’s. While it might not be possible to prevent it entirely, we might have more influence than we think.
For brain protection, a study from Chicago’s Rush Institute for Healthy Aging found that eating fish once a week can lower the risk of Alzheimer’s by up to 60 percent. So, include more Omega-3-rich foods in your diet, like salmon, tuna, herring, and mackerel.
Antioxidants are also essential since people with Alzheimer’s tend to have low levels. Foods rich in Vitamin A, beta-carotene, Vitamin C, and Vitamin E, such as almonds, dried apricots, and cooked spinach, are great choices. Aim to eat plenty of fresh fruits and vegetables—at least six portions a day. Other brain-boosting foods include beans, chickpeas, blueberries, grapes, leafy greens, sweet potatoes, and foods fortified with Vitamin B, like soymilk.
Stay away from saturated and trans fats, and check your multivitamins for excess iron, copper, and aluminum. Consult your doctor or healthcare provider about the right vitamin supplements for you.
Besides a balanced diet, keep your brain healthy with regular physical exercise, adequate sleep, and mental activities like puzzles, reading, classes, and social interaction.
Reducing sugar, fat, and cholesterol in our diets not only benefits overall health but also lowers the risk of Alzheimer’s. There’s really no downside to cutting back on junk food!