Approximately 5.4 million people in the US suffer from Alzheimer’s disease. And while research and various studies are conducted worldwide in search of a cure, a treatment has not been found. Nonetheless, there seems to be progress in slowing early Alzheimer’s progression if the disease is caught in time. However, until a cure will be available, the most viable actions we can take come down to prevention.
By providing our body and brain with healthy fats such as Omega-3 fats, eating a Mediterranean diet, staying socially active, sticking to a reasonable exercise routine, and keeping our brain engaged, studies show that we can reduce the risk of developing Alzheimer’s disease.
So, what are some good foods we should definitely integrate in our diets to help with Alzheimer’s prevention?
Vitamins and antioxidants found in green leafy vegetables help with memory and general brain health. Rich in fiber, vitamin C and antioxidants, spinach may prevent the development of dementia. Kale, broccoli, cabbage and other green vegetables in this category are always recommended for a healthy diet.
For the healthy intake of Omega-3 fats that your brain thrives on, including nuts in your daily diet is the way to go. Walnuts, pecans, almonds, any type of nut, have been known to help with memory performance.
- Green tea
A daily dose of two to four cups of green tea has been proven to have a positive effect on the brain in terms of enhancing memory and remaining mentally alert. Even a second cup of coffee a day can be healthy for your brain, researchers have discovered in a study where elders who drank more coffee developed Alzheimer’s a couple of years later than the non-coffee drinkers group did.
- Cold-water fish
Cold-water fish are full of healthy fats and known to help with lowering blood levels of beta-amyloid so that this protein doesn’t build up into amyloid plaques. Salmon, trout, seaweed, tuna, sardines, mackerel, and even fish oil supplements are all rich in Omega-3 fats and recommended for brain health.
A healthy diet filled with fruits and veggies, whole grains, Omega-3 fatty acids and natural antioxidants can help with our general health and the prevention of dementia. Aside of keeping this healthy diet on the menu, brain health can also be increased by cutting down on sugar and processed foods as much as possible, as well as avoiding trans fats as much as we can.
Other tips that will help reduce the risk of developing Alzheimer’s disease are keeping a regular sleep routine, no smoking, no excess alcohol drinking, and keeping an active social life. Stimulating the brain through puzzles, learning new information, as well as through strategy and memory games has proven to be beneficial in both preventing the disease and slowing its progression.