Strategies to Prevent and Delay Alzheimer's Disease:
- Get pleanty of exercise
- Eat a brain-healthy diet
- Keep your mind active
- Sleep regularly and restfully
- Learn to relax
- Protect your brain
You can download the complete plan from HELPGUIDE.org but here's the second strategy as promised two days ago. We will run the rest by installment in the following days, if we remember. :)
Prevention and delay strategy #2: Eat a Brain-Healthy Diet
In Alzheimer’s disease, inflammation and insulin resistance injure neurons and inhibit communication between brain cells. In Freedom from Disease, Alzheimer’s is described as “diabetes of the brain,” and a growing body of information suggests a strong link between metabolic disorders and the signal processing systems. In addition, the American Academy of Neurology
recently warned elevated cholesterol in your 40’s increases your risk of Alzheimer’s.
Eating habits that reduce inflammation and promote normal energy production are brain-healthy. These food tips will keep you protected:
- Follow a Mediterranean diet. Control inflammation by eating foods rich in Omega 3 fatty acids, cold water fish, nuts, whole grains, and abundant fresh produce. Avoid transfats, full-fat dairy products, and red meat, but treat yourself to a glass of red wine and a dark chocolate square.
- Maintain consistent levels of insulin and blood sugar. Eat several small meals throughout the day. Avoid packaged, refined, and processed foods, especially those high in sugars and white flour, which rapidly spike glucose levels and inflame your brain.
- Eat across the rainbow. Emphasize fruits and vegetables across the color spectrum to maximize protective anti-oxidants and vitamins. Daily servings of berries and green leafy vegetables should be part of a plant-centered, brain protective regimen.
- Drink tea daily. Green, white, and oolong teas are particularly brain-healthy. Drinking 2-4 cups daily has proven benefits. Although caffeine can inhibit stress reduction and become addictive, moderate coffee drinkers also enjoy reduced cognitive risks.
- Consider supplementing your diet. Vitamins, herbs, and amino acids may provide additional brain protection. Folic acid, vitamin B12, vitamin D, and fish oils are believed to preserve and improve memory. Studies of vitamin E, gingko biloba, and tumeric have yielded more disappointing results. Talk to your doctor about medication interactions, and review current literature to make a personal decision about the costs and benefits of dietary supplements.
Act now to prevent and delay Alzheimer’s disease
It is never too early or too late to protect yourself and your family against Alzheimer’s. Start a multi-step strategy now, and begin actively preventing or slowing this disease.The race to cure Alzheimer’s is expected to continue for some time. Investing in your diet, exercise, mental stimulation, and rest will help you feel better now and keep your brain working stronger…longer.