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Foods Beneficial for Alzheimer's Prevention and Management

Age related memory loss (Dementia) is due to Alzheimer's in about 70 % of cases in India. Alzheimer's affects 7.5% of all Indians at age of 60 years and above. 

Do you want to avoid these when you approach 60 years of age ? If yes, you have to act at age of 30 year.

  • Memory problems: Forgetting events, recent conversations, or the names of people and places 
  • Difficulty with language: Having trouble finding the right words, reading, writing, or working with numbers 
  • Confusion: Getting lost, wandering, or not knowing what time it is 
  • Mood changes: Becoming more anxious, agitated, or depressed, or experiencing frequent mood swings 
  • Trouble with daily tasks: Having difficulty cooking, driving, paying bills, or getting dressed 

Foods and Nutrients Beneficial for Alzheimer's Prevention and Management

  1. Mediterranean Diet:

    • Rich in fruits, vegetables, whole grains, nuts, seeds, and healthy fats (e.g., olive oil).
    • Associated with reduced risk of cognitive decline due to its anti-inflammatory and antioxidant properties.

  2. DASH Diet (Dietary Approaches to Stop Hypertension):

    • Focuses on low sodium, high potassium foods, emphasizing vegetables, fruits, and low-fat dairy.
    • Improves vascular health, potentially reducing Alzheimer's risk.

  3. MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay):

    • A hybrid of the Mediterranean and DASH diets.
    • Promotes specific brain-protective foods, including:
      • Leafy green vegetables (e.g., spinach, kale).
      • Berries (e.g., blueberries, strawberries).
      • Nuts (e.g., walnuts, almonds).
      • Fish (e.g., salmon, mackerel).
      • Olive oil as the primary fat source.

  4. Omega-3 Fatty Acids:

    • Found in fatty fish (salmon, sardines), flaxseeds, and walnuts.
    • Supports neuronal health and reduces neuroinflammation.

  5. Antioxidant-Rich Foods:

    • Vitamin E: Found in almonds, sunflower seeds, and spinach, may protect neurons.
    • Polyphenols: Found in green tea, coffee, and dark chocolate, support brain plasticity.

  6. Vitamin D:

    • Low levels are linked to cognitive decline. Sources include fortified foods, fatty fish, and sunlight exposure.

  7. Curcumin (Turmeric):

    • Anti-inflammatory and antioxidant effects may help reduce amyloid plaque buildup in the brain.

  8. Probiotics and Fermented Foods:

    • Foods like yogurt, kimchi, and sauerkraut support gut health, which is increasingly recognized as linked to brain health (the gut-brain axis).

Foods and Nutrients to Limit or Avoid

  1. Saturated Fats and Trans Fats:

    • Found in red meat, butter, and processed foods; linked to inflammation and vascular issues that increase Alzheimer's risk.

  2. Refined Carbohydrates and Sugars:

    • Cause spikes in blood sugar, potentially damaging brain cells over time.
    • Examples: White bread, pastries, sugary drinks.

  3. Processed Foods:

    • Often high in sodium, sugar, and unhealthy fats, which can contribute to inflammation and oxidative stress.

  4. Excessive Alcohol:

    • Excessive alcohol increases the risk of cognitive decline.

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