Alzheimer's disease: The six foods YOU should eat to REDUCE risk of condition

EATING a healthy diet can protect the organs in the body from but it can also reduce the risk of developing Alzheimer’s disease.

Rob Hobson, Nutritionist and head of nutrition at Healthspan has looked at the six foods which play a key role in brain health.

“Your brain has to work hard 24 hours each day, even while you are asleep it takes care of your breathing, thoughts, movements and senses,” he said.
“High quality foods contain a rich source of vitamins, minerals and antioxidants that help nourish the brain and protect it from the damage caused by free radicals that are produced when the body uses oxygen.
"A diet that is rich in poor quality foods such as those high in sugar and other refined foods can be harmful to the brain."

Rob said refined sugar can affect the regulation of insulin in the body and cause inflammation, while a diet high in bad fats may speed up the formation of beta-amyloid plaques in the brain, which are blamed for much of the damage that occurs in the brains of people with Alzheimer’s disease.
“An unhealthy diet can also increase the risk of poor heart health and blood vessel damage,” he added.

Blueberries

Research has shown that consuming blueberries may be effective at improving or delaying short-term memory loss by way of their active plant compounds called anthocyanins.
These compounds are responsible for the dark red and purple colours of fruits and vegetables.
“Look for other fruits and vegetables such as berries, aubergines and beetroots for a good supply of these phytonutrients,” said Rob.

Eggs
These nutritious nuggets contain a source of B vitamins including B6, B12 and folic acid, which all help to reduce homocysteine in the blood.
Rob said: “Elevated levels of this compound have been linked to an increased risk of stroke, cognitive impairment and Alzheimer’s disease.
“One study found significantly less brain shrinkage in older patients with mild cognitive impairment after receiving high doses of B6, B12 and folic acid when compared with a placebo.
“Try other rich sources of these nutrients including green vegetable, poultry and wholegrains.”

 

Ginger
Researchers believe that by eating foods such as ginger - as well as green tea, dark berries and oily fish - you can help to protect glial cells.
These cells are the most abundant of the central nervous system and provide support and insulation while helping to remove debris and toxins from the brain that can contribute to Alzheimer’s disease.

Oats
Eating wholegrain foods such as oats can help to maintain consistent levels of insulin and blood sugar unlike highly refined and processed foods rich in refined carbohydrates such as sugar and white flour that can rapidly spike your glucose levels.
Rob said: “This continual spiking can contribute to inflammation which can be detrimental over time to organs such as the brain.”

Nuts

A rich source of vitamin E can be found in all varieties of nuts. Research has suggested that this nutrient may help to reduce cognitive decline, particularly in older people.
Rob added: “Try increasing your intake of nuts by sprinkling over yoghurt and salads or using to make fresh nuts milks or simply eating as a nourishing snack."

 

Oily fish
Salmon, trout, mackerel, herring, sardines and tuna are all rich in the essential omega 3 fatty acids.
Rob said the most crucial of these fatty acids are EPA and DHA, which are associated with maintaining a healthy brain, heart and joints as well as your general wellbeing.

Low levels of DHA has been linked to the development of Alzheimer’s disease and memory loss while having sufficient levels of both EPA and DHA helps the body to make the ‘feel good’ hormone serotonin, which can help to manage stress.

“For those that don’t eat the recommended two servings of oily fish per week then supplement the diet with a good quality supplement such as Healthspan Opti-Omega 3 1,200mg,” he added.

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Blueberries May Help Prevent Alzheimer's, New Research Suggests

Scientists say the fruit is loaded with healthful antioxidants which could help prevent the effects of the increasingly common form of dementia

Blueberries were found to improve cognitive function 

Blueberries, already classified as a “superfruit” for its health boosting properties, could now also help fight dementia, new research suggests.

The study shows the berry, which can potentially lower the risk of heart disease and cancer, could also be a weapon in the battle against Alzheimer's disease.

Scientists say the fruit is loaded with healthful antioxidants which could help prevent the devastating effects of the increasingly common form of dementia.

One study involved 47 adults aged 68 and older, who had mild cognitive impairment, a risk condition for Alzheimer’s disease.

 

Researchers from the University of Cincinnati in the US gave them either freeze-dried blueberry powder, which is equivalent to a cup of berries, or a placebo powder once a day for 16 weeks.
Lead researcher Dr Robert Krikorian said: "There was improvement in cognitive performance and brain function in those who had the blueberry powder compared with those who took the placebo.
"The blueberry group demonstrated improved memory and improved access to words and concepts."
The researchers also conducted MRI scans which showed increased brain activity in those who ingested the blueberry powder.

Dr Krikorian said that blueberries' beneficial effects could be due to flavonoids called anthocyanins, which have been shown to improve animals' cognition.
A second study included 94 people aged 62 to 80 who did not have measurable cognitive decline but reported experiencing memory loss. They were tested with blueberry powder, fish oil, and a placebo.
"The results were not as robust as with the first study," said Dr Krikorian.
"Cognition was somewhat better for those with powder or fish oil separately, but there was little improvement with memory."

He said the MRI results also were not as striking for those receiving blueberry powder.
Dr Krikorian says that the effect may have been smaller in the second study because the participants had less severe issues when they entered the research.
He said the two studies indicate that blueberries may be more effective in treating patients with cognitive impairments, but may not show measurable benefit for those with minor memory issues or who have not yet developed cognitive problems.
Now the researchers plan to conduct a blueberry study with a younger group, aged 50 to 65, including people at risk of developing Alzheimer's, such as those who are obese, have high blood pressure or high cholesterol.

Dr Krikorian said the new work could help the researchers determine if blueberries could help prevent the onset of Alzheimer's.
The results were presented at the 251st National Meeting and Exposition of the American Chemical Society in San Diego, California.

Last year, researchers at Reading University found that wild blueberry juice helped improve the memory and concentration in primary school-age children.

Writing in the European Journal of Nutrition, Dr Clare Williams, who conducted the study, said: "We have known for some time that anthocyanins promote healthy brain function in adults, but now we can see the beneficial effects of anthocyanins on a variety of memory and attention tasks in children.”

The Mediterranean Diet.....Reduces Cancer, Improves Heart Health plus Many More Benefits

8 Ways to Follow the Mediterranean Diet for Better Health

Find out the 8 secrets of the Mediterranean diet and how to eat to reap the health benefits of the Mediterranean Diet.

Perhaps the world’s healthiest diet, the Mediterranean Diet is abundant in fruits, vegetables, whole grains, legumes and olive oil. It features fish and poultry—lean sources of protein—over red meat, which contains more saturated fat. Red wine is consumed regularly but in moderate amounts.
Research suggests that the benefits of following a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels and reduced risk of depression, to name a few. Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease

 

Tip 1: Replace butter and margarine with healthy oils as often as possible. 

Use olive oil—a good source of heart-healthy monounsaturated fats—as your primary fat for cooking and baking. A high-quality extra-virgin olive oil seasoned with balsamic vinegar is delicious for dipping bread and is a healthier alternative to butter (which is rich in the saturated fats associated with increased risk of heart disease). Other plant-based oils, such as canola or walnut oil, are also rich in heart-healthy monounsaturated and beneficial omega-3 fatty acids.

Tip 2: Switch up your proteins.

Swap out most of your red meat and get your protein from skinless chicken and turkey, fish, beans, nuts and other plants. By displacing red meat, you’ll lower your saturated-fat intake. Start by making a few small changes. Aim to eat fish of any kind—except for fried, of course—twice a week. Fatty fish, such as salmon or tuna are especially good choices: they are rich in omega-3s, a type of polyunsaturated fat, linked with improved heart health. Make the focus of the meal whole grains and vegetables and think of meat as a flavoring; for example, use a little diced pancetta in a tomato sauce for pasta. If you do have a hankering for a steak, it’s OK to indulge—just do so occasionally, choose a lean cut, like top loin, sirloin, flank steak and strip steak, and limit your portion size to 3 to 4 ounces.

 

Tip 3: Eat veggies all day long. 

 Most people don’t get enough! Aim for 3 to 8 servings of vegetables a day. A serving size is 1/2 to 2 cups depending on the vegetable. Pick vegetables in a variety of colors to get a range of antioxidants and vitamins. Start your day out with a spinach and Cheddar omelet, have a bowl of vegetable soup for lunch and have roasted carrots and a green salad for dinner. Big green salads are a great way to include several vegetable servings at once, so treat yourself to one daily.

 

 

 Tip 5: Snack on nuts, seeds or low-fat cheese or dairy instead of processed snack foods. 

Snack on a handful of almonds, walnuts or sunflower seeds in place of chips, cookies or other processed snack foods, which are often loaded with sugars, saturated fat and trans fats. Calcium-rich low-fat cheese or low-fat and nonfat plain yogurt with fresh fruit are other healthy and portable snacks.

Tip 6: Enjoy fruit for dessert. 

 Generally a good source of fiber, vitamin C and antioxidants, fresh fruit is a healthy way to indulge your sweet tooth. If it helps you to eat more, add a little sugar—drizzle slices of pear with honey or sprinkle a little brown sugar on grapefruit. Keep fresh fruit visible at home and keep a piece or two at work so you have a healthful snack when your stomach starts growling. Lots of grocery stores stock exotic fruit—pick a new one to try each week and expand your fruit horizons.

 Tip 7: If you drink, moderate your consumption to no more than a glass or two with a meal. 

 Research indicates that people who drink moderately are less likely to have heart disease than those who abstain. Alcohol appears to raise “good” HDL cholesterol. Wine, in particular, “thins” the blood (making it less prone to clotting) and also contains antioxidants that prevent your arteries from taking up LDL cholesterol, a process that can lead to plaque buildup. Remember, “1 drink” equals 12 ounces of beer, 5 ounces of wine or 11/2 ounces of liquor

Tip 8: Set aside enough time to savor every bite. 

 Eating like a Mediterranean is as much lifestyle as it is diet. Instead of gobbling your meal in front of the TV, slow down and sit down at the table with your family and friends to savor what you’re eating. Not only will you enjoy your company and your food, eating slowly allows you to tune in to your body’s hunger and fullness signals. You’re more apt to eat just until you’re satisfied than until you’re busting-at-the-seams full.




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