The September issue of Vegetarian Times features an interesting article on how an individual’s diet can reduce the individual’s risk of Alzheimer’s. Craftily titled “Brain Food”, the featured piece is a must-read for any who are concerned about the disease’s genetic characteristics, and the simple steps we can all take to reduce our risk.
The author of “Brain Food”, Neal D. Barnard, M.D., makes clear at the beginning just what Alzheimer’s Disease is. In its early stages, Alzheimer’s resembles small, common lapses of memory loss that everyone experiences every now and then. But as the disease progresses, memory lapses increase significantly, and behavioral changed become more apparent. Brain cells begin to die and abnormal protein clusters begin to form in the brain.
Before diagnosing Alzheimer’s, doctors check for other causes which might explain memory loss, such as infections, stroke, or side effects from medication. Dr. Barnard writes that purely genetic cases of Alzheimer’s are rare, so the hope that you can lower your risk is high.
And reducing your risk is surprisingly easy. Lessening your intake of saturated fat (the type of fat found in bacon and steak) is one simple step. Saturated fat is most common in foods high in animal protein, including hamburgers, cheese, and eggs. Plant-based foods, including fruits, vegetables, and nuts, contain only trace amounts of saturated fat. In other words, limit your meat and dairy intake and load up on veggie goodness.
Second, Barnard recommends avoiding partially hydrogenated oils, the kind of oil found in desserts and snack foods. Doing so will also reduce your cholesterol level, so it benefits in more ways that one. According to a new study, he writes, women with cholesterol levels in the top 25% “had almost double the risk of developing dementia”.
Increasing your intake of B vitamins helps rid your blood of a substance called homocysteine, which has been linked not only to Alzheimer’s but to heart disease as well. It has yet to be determined why dietary advice for the heart is also sound advice for the brain, although Barnard suggests that “strong blood flow to the brain defends against Alzheimer’s.” Folate, B6, and B12 are smart nutrients to ingest, and they’re surprisingly easy to find: folate can be found in leafy green vegetables and legumes; B6 is abundant in whole grains, beans, nuts, potatoes, and bananas; and B12 is common in fortified foods such as soy milk, or can be taken via a daily supplement or multivitamin.
Barnard also recommends limiting your alcohol intake. Moderate drinkers have less of a risk of Alzheimer’s than those who consume alcohol frequently, but even one per day can up your risk of breast cancer. Be cautious and aware of how much alcohol you’re putting into your body, and be smart about the foods you eat, not only for your current health, but for your future.