Brain food: Can Alzheimer's disease be prevented?
She was diagnosed with Alzheimer’s Disease (AD) about five years ago — My mother. I am thankful that she still recognizes me, but I know this will not always be the case. Today marks “The Longest Day,” which is all about love. Love for all those affected by Alzheimer's disease. On the summer solstice, the Alzheimer’s Association has many events going on in each community around the US to help raise funds and awareness for the disease.
If AD statistics don’t lie, we’re going to be in trouble. One in three seniors die from the disease, making it the sixth leading cause of death in the elderly. Even more alarming is the rise in Alzheimer’s death rates, which have increased by 71 percent in the last decade. Since Americans are living longer — many into their eighties and nineties — scientists predict that by mid-century 13.8 million people will be living with Alzheimer’s.
But enough doom and gloom, here’s the good news. Recent research, including one study from Rush University Medical Center, suggests that plant-based diets high in vegetables such as the Mediterranean or the MIND diet, can reduce the likelihood of developing Alzheimer’s disease by 35 to 54 percent.
Inflammation The connection between consumption of the current Western diet (high in meat, sugar, fat, and processed foods) and the development of Alzheimer’s is becoming more evident, and current dietary research shows promise for reducing cognitive loss. Inflammation in the brain plays a major role in the progression of Alzheimer’s disease. One of the markers for inflammation in the body is a nonprotein amino acid called homocysteine. Research shows that homocysteine levels tend to be elevated in people whose diets are high in animal protein. So, one of the most powerful tools for seniors to combat inflammation comes from the grocery store.
The B vitamins, vitamin D, beta-carotene, and omega-3 fatty acids are considered the most protective nutrients for the brain. Diets that resemble the Mediterranean diet — those high in vegetables, fruits, nuts, fatty fish, olive oil, whole grains, and beans — help the body reduce homocysteine levels. The beneficial effects of consuming leafy green vegetables appear in the research time and again as being protective.
Gut-Brain Axis The gut microbiome also plays a role in brain health. Many bacteria in the gut produce brain-altering substances that can influence the brain by controlling inflammation and hormone production. A diet containing certain probiotics may reduce amyloidosis and inflammation. An altered microbe population in the gut has been observed in people with Alzheimer’s. Encouraging seniors to consume a daily serving of fermented foods that contain probiotics, such as Greek yogurt, buttermilk, kombucha, sauerkraut, kefir, kimchi, miso, and maybe a little red wine, may be in order.
If you have AD in your family it’s never too late to make some major dietary changes in your own diet to ward off the disease. Seniors on the other hand, often aren’t motivated to make major changes in their diets, but they do want to keep their minds sharp. Small modifications in their diets can be encouraged to move them toward a Mediterranean eating pattern.
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SeAnne Safaii-Waite, RDN, LD, is an associate professor of the coordinated program in dietetics at the University of Idaho and president of Nutrition and Wellness Associates, LLC. Her research emphasis includes the dietary habits of centenarians and Alzheimer’s Disease prevention. She and co-author Sue Linja have just released a new book called “The Alzheimer’s Prevention Food Guide — A Quick Reference to Foods That Nourish and Protect the Brain From Alzheimer’s Disease.” Available for purchase at thecentenariandiet.com or Barnes & Noble. Check out their recent TEDx Talk at: https://www.facebook.com/TEDxBoise/