Proper Nutrition in Alzheimer's and Dementia
There is no miracle method that will eliminate the risk of Alzheimer's. That said, the likelihood of developing Alzheimer's disease is considerably lower among people who eat a healthy diet. Since nutrition affects both physical and mental health, it is also important for protecting against Alzheimer's. A healthy diet doesn't just protect the brain — it has a positive effect on all the conditions suspected of triggering dementia, such as cardiovascular disease, high cholesterol levels, and diabetes.
What's good for the heart is also good for the brain. Our brain needs oxygen and nutrients to function. The heart pumps these substances from the bloodstream to the brain. For this reason, health problems that affect the blood vessels also increase the risk of Alzheimer's.
Pay particular attention to symptoms of vascular disease. High blood pressure, diabetes, cardiac arrhythmia and high cholesterol levels should be monitored. Also avoid smoking, excessive alcohol consumption, and being overweight.
Depression and lack of sleep, head injuries, and hearing loss that occurs in old age can increase the risk of Alzheimer's. Genetic factors also play a role in Alzheimer's disease.
A healthy lifestyle should be adopted to prevent Alzheimer's disease. Mental activity, sufficient exercise, social relationships, and the Mediterranean diet are essential components of healthy living.
ENERGY REQUIREMENTS AND NUTRIENTS
Quite a lot of energy is needed for the human brain to function at its best. The brain primarily uses glucose (sugar) for energy, so your diet should contain sufficient calories.
The brain also needs protein and long-chain omega-3 fatty acids. Antioxidants, which help remove free radicals from the body, should also be included in your diet.
The Mediterranean diet provides the nutrients important for the brain and strengthens the brain's defenses. Eat plenty of fruit, vegetables, olive oil, nuts and fish, but limit red meat consumption. For fish, choose oily sea fish containing omega-3 fatty acids, such as salmon, cod or mackerel. Remember that the coffee and tea you drink don't substitute for water, and drink 2-3 liters of water a day.
When shopping, pay attention to the sugar and fat content of the foods you buy. Monitoring your eating habits and making sure you get enough fluids supports a balanced diet. Avoid focusing on just a few foods and eating a one-sided diet. Also remember that preventive measures like exercise and mental fitness are a lasting part of a health-promoting lifestyle.
Tips for reducing Alzheimer's risk in daily life
- Eat fresh vegetables and fruit that contain antioxidants.
- The polyphenols found in olive oil, blueberries and red grape juice help protect cells.
- Omega-3 fatty acids are found in oily sea fish, and in cold-pressed rapeseed, olive and flaxseed oil. It's healthiest to consume them unheated, so be sure to add them to your salads.
- Eat nuts, since they contain protein building blocks, trace elements and healthy fats.
- Choose green tea, which has a high antioxidant capacity, instead of black tea.
- Drink at least 2-3 liters of water a day.
- Eat less red meat and choose white meat instead.
You can find more information on this and related topics in my book “Anti-Inflammatory Nutrition Guide.”