10 Diet Tweaks to Reduce the Risk of Alzheimer’s

By      21-Nov 2021       Reading Time: 4 Mins

10 Diet Tweaks to Reduce the Risk of Alzheimer’s

Do you know eating a specific food or following a particular diet help prevent or delay the risk of developing Alzheimer’s disease? Many studies show that what we eat has a direct impact on the aging brain’s ability to think and remember. And while there is currently no definite cure for Alzheimer’s, there are lifestyle changes, specifically dietary tweaks; you can adapt to prevent Alzheimer’s disease. We have jotted down 10 diet-related tweaks that can help you in reducing the risk of Alzheimer’s:

  • Consume more plant-based foods: Meat consumption, as well as eggs and high-fat dairy foods, are associated with increased risk for Alzheimer’s disease. Higher consumption of animal fat and proteins directly correlates to a higher risk of cognitive decline. On the flip side, high consumption of plant foods like certain fruits, vegetables, nuts, legumes, etc is associated with reduced risk for decline.
  • Include more turmeric and saffron: Saffron just like turmeric is incredibly high in antioxidants! These compounds that inhibit oxidation are neuroprotective and are powerful in combating oxidative stress that causes neurodegenerative disease, so it is best to include these in your diet to prevent Alzheimer’s.
  • Include dark green leafy vegetables: Dark leafy greens contain lutein and zeaxanthin, which are carotenoids. These carotenoids are dominant in human brain tissue, so if you are looking to keep that tissue strong, eat tons of spinach, broccoli, kale, and mustard greens, which are associated with less cognitive decline with age.
  • More healthy fats in diet: The combination of healthy fats, fibre, and antioxidants makes nuts an ideal food for heart and brain health. Try to get in at least five servings per week to reduce Alzheimer’s risk.
  • Choose olive oil over other oils: It is reported that extra-virgin olive oil protects memory and learning ability and reduces the formation of proteins building up in the brain which is a classic indication of Alzheimer’s disease.
  • Limit red meat consumption: According to studies the older individuals who limited themselves to two servings per week had a lower risk of developing Alzheimer’s disease or dementia.
  • Avoid fried and fast foods: Laden with fat and calories, fried and fast foods are also included on the no-go list. To maximize brain fitness, limit these foods to once per week or it’s even better if you can avoid them completely.
  • Abstain from cheese consumption: Those who want to avoid Alzheimer’s disease should eat cheese no more than once per week as build up proteins in the body that have been associated with Alzheimer’s.
  • Say no to candies and pastries: Sugar is no friend to an aging brain, so limit candy, pastries, and other sweet treats to less than five servings per week.

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"At Nmami Life, the meaning of good health is a combination of nutrition and fitness, which are essential to your well-being."
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Nmami Agarwal

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