The Effects of Nutrition On Alzheimer’s Disease –
According to recent data from the WHO, more than 55 million people worldwide live with dementia and it is estimated that this number will increase to 78 million by 2030 and 139 million by 2050. There are several forms of dementia with Alzheimer’s disease being the most common, contributing between 60-70% of cases.
Alzheimer’s disease is a progressive neurologic disorder that causes the brain to atrophy (shrink) and brain cells to die. This is due to the unusual build up of proteins in the brain which interfere with thinking, memory and problem solving skills causing behavioural difficulties and cognitive decline. Research into the causes of the disease has focused largely on the role of two proteins:
- Plaques – Beta-amyloid is a fragment of a larger protein. When these fragments cluster together, they appear to have a toxic effect on neurons and to disrupt cell-to-cell communication. These clusters form larger deposits called amyloid plaques, which also include other cellular debris.
- Tangles – Tau proteins play a part in a neuron’s internal support and transport system to carry nutrients and other essential materials. In Alzheimer’s disease, tau proteins change shape and organise themselves into structures called neurofibrillary tangles. The tangles disrupt the transport system and are toxic to cells.
While Alzheimer’s is not an inevitable consequence of biological ageing, increasing age is the greatest known risk factor for Alzheimer’s disease so as you grow older the likelihood of developing Alzheimer’s disease increases. As life expectancy around the world continues to increase, this becomes a serious dilemma and means that it is now more important than ever that we age well not just for our own selves, but also for the people and community around us.
HOW CAN NUTRITION AND LIFESTYLE PROTECT YOUR BRAIN?
Even though some recently studied Alzheimer’s disease drugs can reduce the levels of beta-amyloid plaques and neurofibrillary tangles in the brain, the pharmacological solutions that scientists have studied so far have had limited success in slowing down the decline in cognitive function.
While nutrition and lifestyle may not provide the cure of everlasting youth, they can go a long way in helping you live a long and healthy life and slowing down the progression of cognitive decline. Evidence suggests that changes in diet, exercise and habits — steps to reduce the risk of cardiovascular disease — may also lower your risk of developing Alzheimer’s disease and other disorders that cause dementia. Heart-healthy lifestyle choices that may reduce the risk of Alzheimer’s include regular exercise, quitting smoking and eating a diet of fresh produce, healthy oils and foods low in saturated fat such as a Mediterranean diet
In a new study published in the latest ‘Journal of Alzheimer’s Disease’, researchers at Rush University Medical Center (Chicago, USA) investigated the ability of a specific diet called the MIND diet to improve cognitive function in older adults independent of brain pathology levels. Summarising the research’s findings, Dr. Klodian Dhana, Ph.D., assistant professor of the Division of Geriatrics and Palliative Medicine in the Department of Internal Medicine at Rush University, said “We found that a higher MIND diet score was associated with better cognitive function independently of Alzheimer’s disease pathology and other common age-related brain pathologies, suggesting that adherence to the MIND diet may build cognitive resilience in older adults.”
WHAT IS THE MIND DIET?
Whenever I go back to visit my family in Spain, I always notice how well our senior citizens age. In fact, Spain regularly ranks amongst the top countries in the world for highest life expectancy. So what is their secret? Of course there is a combination of factors at play including an active and sociable outdoor lifestyle that involves going for walks, a strong sense of family and community, a warmer climate and a nice daily siesta! However, I firmly believe the most important factor is the Mediterranean diet.
The MIND diet combines the Mediterranean diet with the Dietary Approaches to Stop Hypertension (DASH) diet, both of which studies suggest can improve cognitive function. It is well known (and I talk extensively about this) that food acts as a messenger to our cells, and that there are a number of foods that protect our brain from cognitive decline as well as others that cause high levels of inflammation (the main cause and origin of disease).
WHAT TO EAT?
The MIND diet promotes brain protective foods, rich in antioxidant and anti-inflammatory properties.
- Leafy green vegetables
- Other vegetables (peppers, carrots, green beans etc)
- Low-sugar fruits (berries)
- Legumes (beans, chickpeas, lentils)
- Poultry and fish (at least three times a week)
- Nuts
- Red wine (one glass of good quality, in moderation ok!?)
WHAT NOT TO EAT?
Avoid or limit your intake of pro-inflammatory foods:
- Sweets and cakes
- Cheese
- Deep fried and fast food
- Salt
Globally, dementia is one of the biggest challenges we face. To tackle this problem we need to raise awareness, work together and collaborate to share the best practices and habits with one another, and most importantly realise that PREVENTION is the key to optimal ageing.
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