Just like the rest of your body, your brain needs a nutritious diet
to operate at its best. 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 keep you protected:
- Follow a Mediterranean diet. Eating
a heart-healthy Mediterranean diet rich in fish, nuts, whole grains,
olive oil, and abundant fresh produce. Treat yourself to the occasional
glass of red wine and square of dark chocolate.
- Avoid trans fats and saturated fats.
Reduce your consumption by avoiding full-fat dairy products, red meat,
fast food, fried foods, and packaged and processed foods.
- Eat a heart-healthy diet. What’s good
for the heart is also good for the brain, so by reducing your risk of
heart disease, you also lower your risk of Alzheimer’s disease.
- Get plenty of omega-3 fats. Evidence
suggests that omega-3 fatty acids may help prevent Alzheimer’s disease
and dementia. Food sources include cold-water fish such as salmon, tuna,
trout, mackerel, and sardines. You can also supplement with fish oil.
- Eat 4-6 small meals throughout the day, rather than 3 large meals.
Eating at regular intervals helps to maintain consistent blood sugar
levels. Also avoid refined carbohydrates high in sugar and white flour,
which rapidly spike glucose levels and inflame your brain.
- Eat across the rainbow. Emphasize
fruits and vegetables across the color spectrum to maximize protective
antioxidants and vitamins. Daily servings of berries and green leafy
vegetables should be part of your brain-protective regimen.
- Enjoy daily cups of tea. 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.
Give up smoking and drink in moderation
Smoking and heavy drinking are two of the most preventable
risk factors for Alzheimer’s disease. Not only does smoking increase the
odds for those over 65 by nearly 79 percent, researchers at Miami’s Mt.
Sinai Medical Center warn that a combination of these two behaviors
reduces the age of Alzheimer’s onset by six to seven years.
When you stop smoking, the brain benefits from improved
circulation almost immediately, no matter your age. However, brain
changes from alcohol abuse can only be reversed in their early stages.
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.
Eat to protect glial cells.
Researchers believe that glial cells may help remove debris and toxins from the brain that can contribute
to Alzheimer’s disease. Consuming foods such as ginger, green tea, fatty fish, soy products, blueberries,
and other dark berries may protect these important cells from damage.
