Alzheimer Diet: This slightly-flexible ketogenic diet can lower your risk of developing Alzheimer’s disease or dementia.
In the earliest stages of mental decline, an Alzheimer’s diet may even reverse cognitive decline.
This revolutionary diet also encourages 12-hour fasting periods so the body has more time to repair cell damage. Make sure to not eat within 3 hours of going to bed either.
Alzheimer Diet, What are the benefits of an Alzheimer’s diet? The benefit of an Alzheimer’s diet is taking control of your own health, based on science. Eating foods like green leafy vegetables, fish, nuts, and even an occasional glass of red wine can reduce your chances of developing Alzheimer’s.
1. Leafy Green Vegetables
Alzheimer Diet, What is the number one food that fights dementia? Green leafy vegetables are probably the number one food that fights dementia. They have a strong, positive effect on cognitive health.
These vegetables include:
Kale
Cabbage
Collards
Chard
Romaine lettuce
Arugula
Leaf lettuce
Watercress
Bok choy
Alzheimer Diet, Studies that compared fruit and vegetable intake and cognitive decline found that green leafy vegetables offered the most protection. Leafy greens are full of antioxidants and phytonutrients, making them key members of many healthy eating plans.
Leafy green vegetables also are high in folate. Concentrations of folate in the blood may predict whether someone will develop dementia or Alzheimer’s.
Alzheimer Diet, Many people take a folate supplement to prevent dementia because of this strong association. However, some recent studies have questioned how accurate these predictions maybe.
Leafy green vegetables
Healthy fats, like in avocados, nuts, and fish
Unsweetened green tea
2. Non-Starchy Vegetables
Alzheimer Diet, Non-starchy vegetables like broccoli, cauliflower, and Brussels sprouts should be part of your dementia-fighting diet. They are full of fiber, vitamins, and minerals, which is why they’re an important part of diets that support healthy brain aging.
The deeper the pigment, the better. The more organic and local, the better. Spiced with delicious (zero-carb) herbs and spices? Great!
Alzheimer Diet, These vegetables contain many antioxidants and anti-inflammatory compounds. Studies have shown plant antioxidants can help treat and prevent mild cognitive impairment.
Inflammation is strongly associated with the development of Alzheimer’s disease. Eat more cruciferous vegetables to fight inflammation and keep your brain healthy.
3. Fish
Alzheimer Diet, Fish is another core component of Alzheimer’s and dementia. Fish offer patients more lean protein and healthy fats.
In case you didn’t know, healthy fats are the cornerstone of fully ketogenic diets. This means the healthy fats in fish may prove to be a life-saver.
Alzheimer Diet, Research suggests people who eat more fish may experience less cognitive decline as they get older.
Alzheimer Diet, Many types of fish have high levels of omega-3 fatty acids, including:
Salmon
Sardines
Herring
Mackerel
Cod
Tuna
Alzheimer Diet, Patients who have Alzheimer’s often have low levels of docosahexaenoic acid (DHA), a type of omega-3 fatty acid. Eating omega-3-rich fish may help protect against dementia and Alzheimer’s, and help protect brain function, too.
Fish is a great source of vitamin B12, which can affect brain health as well. Low vitamin B12 levels are associated with cognitive impairment.
Alzheimer Diet, There are even some types of dementia that can be reversed by taking vitamin B12 supplements. If you’re not already eating fish to support your brain health, add it to your menu.
4. Beans
Alzheimer Diet, Beans, a type of legume, provide important sources of protein, fiber, and complex carbohydrates in the Alzheimer’s diet. Like leafy green vegetables, they’re a good source of folate. (Remember, low folate levels may be associated with a greater risk of getting Alzheimer’s.)
Complex carbohydrates are far superior to simple carbs like sugar and processed foods. Keep your bean count to a minimum. Green beans and black soybeans are two of the lowest-carb beans.
Alzheimer Diet, Diets rich in legumes may also protect brain health. A study out of Peking University in China found that elderly men who eat fewer legumes were more likely to have cognitive decline. If you’re looking for foods to prevent Alzheimer’s or dementia, occasionally eat beans.
5. Nuts
Alzheimer Diet, Nuts are another great addition to your Alzheimer’s or dementia diet. Like fish, many nuts have lots of healthy omega-3 fatty acids. Those omega-3s will help you protect your brain health. They’ll improve your cardiovascular health, too.
Remember, better cardiovascular health means a lower chance of developing dementia and Alzheimer’s.
Alzheimer Diet, There may be a direct link between nut consumption and cognitive function. A long-term study of women over 70 found subjects who ate 5 or more servings of nuts every week experienced better cognitive function.
Participants who ate more nuts also had better language skills, such as remembering the names of various objects. They were able to hold their attention longer, too.
6. Prebiotics And Probiotics
Alzheimer Diet, Prebiotics and probiotics are great for your gut health and immune health, but they seem to positively impact your brain health as well.
Prebiotics are fibers that feed your digestive system and strengthen the gut microbiome. These prebiotic foods regulate the levels of good bacteria in your digestive tract, which has a bigger effect on your whole body than you likely realize.
Alzheimer Diet, Probiotics are literally good bacteria that you eat. As long as you don’t suffer from SIBO, consuming probiotics should also positively impact your gut microbiome, which positively impacts your immune system, which positively impacts your whole body, including the brain.
Prebiotic foods include:
Leeks
Dandelion greens
Mushrooms
Asparagus
Artichoke hearts
Green bananas (very seldom)
Probiotic foods include:
Fermented veggies
Miso
Sauerkraut
Kimchi
Tempeh
Dill or sour pickles (that contain no sugar)
7. Olive Oil
Alzheimer Diet, Olive oil is one of the best-known healthy fats. It’s at the core of the most effective dementia and Alzheimer’s diets.
The great thing about healthy fats like olive oil is that your body can use them as a cleaner energy source than carbs. Whereas carbs turn into glucose for energy, fats turn into ketones for energy.
Alzheimer Diet, Monounsaturated fats, the “good” fats in olive oil, can also help you lower your total cholesterol. Eating more monounsaturated fat increases your HDL levels (good cholesterol) and lowers your LDL levels (bad cholesterol).
There’s a direct link between bad cholesterol and Alzheimer’s disease. Cholesterol regulates the beta-amyloid proteins that form plaques and cause disease. Adding cholesterol-lowering foods like olive oil can lead to a lower risk of getting Alzheimer’s.
Alzheimer Diet, By the way, do not use margarine or vegetable oil, which triggers inflammation, even if you’re not at risk for Alzheimer’s. Never use these deceptively-named products, period.
8. Poultry
Alzheimer Diet, Dementia and Alzheimer’s diets also include eating more poultry instead of red meat or pork.
Limiting red meat is a big part of the Mediterranean diet, one of the best diets for preventing Alzheimer’s.
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