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January 2008
Food for Thought Against Alzheimer’s
Although Alzheimer’s and other forms of dementia have been around for some time, only now has a better understanding of the disease been reached. As our population ages, more emphasis has been placed on research of this illness. Current research points to a sticky fibrous substance in the brain, called amyloid plaque, that plays a key role in Alzheimer’s development. As we age, these “brain furballs” build-up, causing inflammation and begin to kill off the brain cells. The cells stop communicating, making thought processing difficult. The findings are pointing more towards the grocer than the pharmacy for ways to combat the decline in memory.
The Skinny on Fat
It looks as though what is good for the heart is also good for the brain. Reducing cholesterol, saturated & trans-fats, while increasing Omega-3 fatty acids in our diet may lower risk factors for developing Alzheimer’s. A diet rich in fish, especially fatty fish such as light tuna, salmon, sardines and mackerel, will provide Omega 3’s. Aim for at least one serving of fatty fish per week.
Benefits of “B”
B-vitamins including niacin, folic acid, B6 and B12 seem important to brain function and contribute to keeping our mind sharp. Supplements of these vitamins do not seem have the same benefits and too much may be harmful. The function of the vitamins seem to be enhanced when obtained naturally from food. These B-Vitamins are found in lean meat, fish, legumes, whole grains and green leafy vegetables.
The Antioxidant Role
Antioxidants aren’t just good for lowering cancer risk. The power of antioxidants work on all cells of the body, including the brain. Antioxidants are the plant world’s protection, and when we consume them they pass this protection to us. Studies have found that certain antioxidants are more beneficial than others. Vitamin E from food seems to protect the best, although phytonutrients from produce, especially green leafy vegetables, show strong benefits as well. Include vegetables daily (at least three servings), especially dark leafy greens. Incorporate whole grains and a few nuts (almonds, walnuts and pecans) each day for Vitamin E, omega-3’s and antioxidants. Use olive oil or canola oil for other vegetable oils.
The Bottom Line
To aid in preventing Alzheimer’s disease or possibly slowing the progression for those in the early stages of this illness, good nutrition, physical and social activity, along with mental exercise all play a vital roll.
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