How Nutrition Plays a Role in Reducing the Risk of Alzheimer’s

Alzheimer’s disease is one of the primary causes of dementia, which an estimated 55 million people worldwide suffer from.

Sadly, despite millions of dollars of research being allocated to find a way to cure it, the medical science community has yet to come up with a definitive solution.

That said, there are some bodies of research that suggest nutrition can play a big part in slowing down and managing the onset of Alzheimer’s disease, which gives those who are afflicted with this progressive condition some cause for hope.

In this guide, we’ll explore the relationship Alzheimer’s disease has with nutrition and highlight some healthy eating tips that might help to stave off or lower the impact of the symptoms.

What is Alzheimer’s Disease?

Alzheimer’s disease is a progressive neurodegenerative disorder that results from abnormal protein deposits – such as tau tangles and beta-amyloid plaques – accumulating in the brain.

As more deposits accumulate, this results in increased memory loss, diminished reasoning capacity, and erratic behaviourial changes.

No one quite knows what causes Alzheimer’s. However, it is widely accepted that lifestyle, environmental, and genetic factors contribute to its development.

How Might Nutrition Help Sufferers of Alzheimer’s Disease?

Some experts believe there is a link between good nutrition and the reduced likelihood of Alzheimer’s Disease.

If you or a loved one is suffering from the condition, here are some food tips that might be beneficial.

1. Keep Hydrated

Dehydration can seriously impair cognitive function, which is why it is important for men to drink a minimum of 2.5 litres of it daily, while women should consume 2 litres.

If you find it hard to take this volume of plain water on board every day, try adding a twist of lemon, lime, or orange, or put cucumber and mint in it to make it more palatable.

It is also worth drinking the odd cup of herbal tea (lemon balm and hibiscus are great options), while medical Souvenaid memory support drinks have been proven to slow down the onset of cognitive and memory decline by as much as 60%.

2. Manage Blood Sugar Levels

While more needs to be done to confirm it, some research has linked type 2 diabetes to a higher risk of contracting Alzheimer’s. It is a good idea then to eat foods that enable you to keep your blood sugar levels in check.

Try to consume plenty of edibles that have complex carbohydrates in them, such as vegetables, legumes, and whole grains.

As they digest more slowly, they will help to stabilise your glycemia, which, in turn, lowers your risk of being struck down by the disease.

3. Mediterranean Diet

A Mediterranean-inspired diet is rich in vegetables, fruits, healthy fats like olive oil, and whole grains. Many experts have suggested that seniors should adopt this type of diet as a way to reduce their risk of contracting Alzheimer’s disease.

They believe that these types of whole and nutrient-dense foods, which also include fatty fish like Atlantic herring or wild salmon that have oodles of omega-3 fatty acids, can help to minimise oxidative stress and inflammation within the brain.

Regularly eating this type of food could result in a reduction in the potential for cognitive decline.

4. Antioxidants

Oxidative stress can result in various health issues, including cell damage. Thankfully, antioxidants play a vital part in safeguarding your body from them by defending, preventing, and minimising, the damage which free radicals cause in your body.

For this reason, older people and those at risk of suffering from Alzheimer’s disease should try to consume as much of it as they can stomach. They are prevalent in fruits like blueberries and strawberries and vegetables like spinach, artichokes, and tomatoes. You’ll also find them in good-quality dark chocolate, olive oil, and nuts.

5. Vitamin D

To reduce your chances of suffering from Alzheimer’s disease, it is important to get plenty of Vitamin D, which can also help to enhance cell growth, reduce inflammation, improve your glucose metabolism, and counter osteoporosis.

The sun, of course, is an excellent source of it. However, you can also top up your levels with foods like egg yolks, mushrooms, fortified dairy products, and fatty fish.

6. Low-GI Diet

Another diet that experts recommend as a way to potentially counter Alzheimer’s is the low-GI diet.

This involves maintaining a low-glycemic diet, which means eating foods that gradually impact your blood sugar levels, as opposed to immediately spiking it – as is the case with sugary drinks and snacks and foods high in refined carbohydrates.

Lean proteins, non-starchy vegetables, and whole grains are good examples of these types of foods you should incorporate into your diet. They are much better at regulating your energy levels and supporting your cerebral function.

Over time, they can even help to enhance your mood, lose weight, and prevent you from suffering from other illnesses or ailments.