Food for the brain: Keep Alzheimer’s disease at bay
INCLUDE GREEN LEAFY VEGGIES, BEETROOTS AND NUTS IN YOUR DIET FOR YOUR BRAIN’S HEALTH
Alzheimer’s disease, a neurological disorder, can affect memory and other mental functions. In its advanced stages, one may have difficulty recognising family and friends, lose ability to communicate and may be unable to operate on their own — think The Notebook (2004) and Black (2005). According to National Institute of Aging (NIA), USA, the causes of Alzheimer’s disease may include a combination of age-related changes in the brain, along with genetic, environmental, and lifestyle factors.
While the disease cannot be treated, with the right nutrition, its onset can be delayed or prevented. Dr Siddhant Bhargava, fitness and nutritional scientist, says, “Research shows that nutrition and wholesome dietary patterns have a helpful impact on brain functioning. Hence, attuning your consumption habits through mind-boosting foods can facilitate in reducing inflammation, thus safeguarding your brain.”
DIET FOR BRAIN HEALTH
A combination of DASH and Mediterranean diets is believed to prevent or slow brain decline. Here’s expertapproved diet inclusions to keep Alzheimer’s at bay. Vegetables: Green leafy veggies and cruciferous vegetables such as broccoli and cauliflower will maximise protective antioxidants and vitamins that work well for your brain. Nuts and berries: Nuts and berries have been associated with brain well-being. Blueberries and strawberries can keep your brain functioning at its best and may help slow down signs of Alzheimer’s disease.
Omega 3 fatty acids: Getting plenty of omega-3 fats will help recover brain health.
This is because the DHA present in these healthy fats will reduce beta-amyloid plaque, thus preventing Alzheimer’s. Food sources rich in these fats include cold water fish such as salmon, tuna, mackerel and sardines. One can also consider supplementing it with fish oil.
Beetroots: Rich in nitrates, it increases blood flow to the brain, making it your brain’s friend.
Ghee or coconut oil + turmeric + black pepper combo: The usage of curcumin (turmeric) with piperine (black pepper) coupled with a good fat like cold-pressed virgin coconut oil or pure ghee or pure extra virgin olive oil is great for brain health.
For the sake of your brain’s health, it would be advisable to limit your consumption of certain items, like salt, refined sugar and oil.
Processed foods: Cut down on the intake of refined sugar, particularly those present in processed foods. Refined oils and processed oils, especially those with an unbalanced omega 3 and 6 ratio must be avoided. Alzheimer’s patients must consider limiting foods that are high in saturated fat and cholesterol like butter or fatty cuts of meats.
High-salt diet: A diet high in salt may fasten cognitive decline. As an alternative, you may use spices or herbs to season food.
Go easy on dairy, wheat and other inflammatory foods such as processed meats — as well as excessive smoking and alcohol — especially if the inflammatory markers are high because eating these can further aggravate it. Remember, our gut and brain are intricately connected.
Inflammatory foods: