Diets to soothe your nerves
A reference for what a nutrient-rich diet to prevent neurodegenerative diseases should look like.
EMERGING evidence indicates that some nutrients found in our food may have a stalling effect on late-age diseases like Parkinson’s and Alzheimer’s.
There is a substantial amount of epidemiological and biochemical research that show promising results of nutrients from food having neuroprotective qualities.
Although the findings are not unexpected, it proves that vital antioxidant functions can reduce the harmful oxidative effects of free radical by-products in our lives.
With the interaction of neurological and nutritional elements possibly impacting the effects of neurodegenerative diseases, a diet with the right nutrients is more critical than ever for those of us moving into our golden years.
A poor diet increases oxidative stress, and hinders our internal antioxidant defence system. On the flip side, a nutrient-rich diet may provide neuroprotection to stall the symptoms of diseases like Alzheimer’s and Parkinson’s.
Part of the treatment for neurodegenerative diseases like Alzheimer’s and Parkinson’s put heavy emphasis on motor and non-motor symptoms, but now, we realise that nutrition planning should also be incorporated as part of the treatment regime to prevent nutrient deficiencies.
The Mediterranean diet
The Mediterranean diet is food and drink staples culturally defined by these countries: Greece, Italy, Turkey, France, Egypt and several other countries that border the Mediterranean Sea.
This diet is defined by the Mediterranean Foods Alliance as having significant amounts of whole grains, fruits and vegetables. Included also are fish and seafood, nuts and olive oil, as well as moderate amounts of cheese and yogurt.
Research backs up the claim that a Mediterranean diet is helpful with reducing the risk of both Parkinson’s and Alzheimer’s disease. But for the gluten intolerant or those with celiac disease, it will require some creativity in making your meals work, since whole grains are an integral part of the Mediterranean diet.
However, there is no single, rigid definition of the Mediterranean diet, especially since culture and food habits are so diverse across the Mediterranean countries bordering the sea.
Besides, some studies focus on individual components that make up a the typical components of a Mediterranean diet, which can be planned and assembled easily, as long as you live near any fully-stocked supermarket.
The Mediterranean diet should be seen as a reference for what a nutrient-rich diet should look like.
Parkinson’s disease and nutrients for prevention
The degeneration of neurons in the middle area of the brain known as the substantia nigra is what causes Parkinson’s disease. Those neurons, or brain cells, produce a neurotransmitter called dopamine. This lack of dopamine brings about the main symptoms of Parkinson’s.
However, the cause of Parkinson’s is still unclear. Some factors that may contribute to
developing this disease are genetics, environmental toxicity, poor nutrition, physical trauma and stress.
With proper nutrition, the build-up impact of brain cell damage due to inflammation, oxidation damage and mitochondrial dysfunction that creates Parkinson’s disease can be stalled.
Vitamins and nutrients that appear to have the most potential in fighting the disease include:
Vitamins B12 and B6 – Many who suffer from Parkinson’s have been found to have higher levels of an amino acid called homocysteine, which becomes toxic when there is too much. Taking a combination of vitamins B12 (methylcobalamin) and B6 (pyridocine) together with folate and zinc helps to reduce homocysteine.
Omega-3 polyunsaturated fats – One of the benefits of omega-3 is its anti-inflammatory powers, which can temper neuro-inflammation in Parkinson’s patients. The richest source of omega-3 is fish. You can easily buy salmon, mackerel, herring, sardines, trout and anchovies from the market.
Vitamin D – You can easily get vitamin D from five to 10 minutes of exposure to the sun everyday. It benefits the brain with its anti-inflammatory action and protects against early symptoms of Parkinson’s.
Magnesium – Magnesium is a natural relaxant and helps promote a restful sleep – many Parkinson’s patients are observed to have poor sleep hygiene.
CoQ10 – Deficiency of CoQ10 paves the way for dopamine cell death in the substantia nigra – the middle region of the brain where the start of Parkinson’s symptoms is seen. Hence CoQ10 supplements are essential for patients.
Carnitine – New research has tested the
combination of l-carnitine with lipoic acid and found that together, they seemed to protect the cells from mitochondrial dysfunction, and oxidative damage.
Green tea – Green tea possesses antioxidant polyphenols that can help to sustain dopamine levels in an elderly brain.
Coffee – Caffeine inhibits the adenosine receptors, encouraging an increase in dopamine production.
Resveratrol – The death of neuronal cells can possibly be controlled with resveratrol. It targets oxidative stress and inflammation in order to preserve mitochondrial function.
PQQ(Pyroloqu in olinequ in one)–PQQ can promote new nerve cell growth, as well as new mitochondria, which may prevent age-related diseases.
Curcumin – Curcumin supplements are created from turmeric and cumin, and reduces oxidative stress, prevents cell death in the brain, as well as prevents inflammation and motor impairment.
Vitamin E–A high daily dose of vitamin E supplements (2000 IU/day) enriches the substantia nigra with protective amounts of tocopherol, a form of antioxidant that fights against ageing diseases.
Alzheimer’s disease and foods for prevention
Alzheimer’s disease happens when inflammation and insulin resistance damages neurons, preventing proper communication between brain cells.
Alzheimer’s is sometimes known as “diabetes type 3 of the brain”. More and more medical evidence indicates a strong link between metabolic disorders and the signal processing systems. Seniors who consume a lot of processed carbs are four times more likely to develop mild cognitive impairment.
Making changes to our food routine to eliminate empty carbohydrates will reduce inflammation and lower the risk of Alzheimer’s.
This isn’t to say that you should stop eating sugar and carbs altogether, as you can get energy from small amounts. But you do not want to create such high levels of sugar that your system is unable to process it efficiently.
High levels of glucose play a role in creating beta amyloid plaques, which are toxic to brain health, and has been found in the brains of people with Alzheimer’s.
Low carbohydrate diet and ketogenic diet
Both calorie restriction and consumption of a ketogenic diet reduce carbohydrate intake and lead to a compensatory rise in ketone bodies.
Restricting calories and reducing carbohydrates in the diet has been proven to improve mitochondrial function, lower inflammatory mediators and increase the activity of neurotrophic factors.
These are the characteristics of a ketogenic diet, where the brain processes ketones instead of sugar for energy. Not flooding your body with too many carbs seems to protect against the types of neuron damage that makes it ideal for Alzheimer’s to manifest.
To adapt to a ketogenic diet, take these steps:
● Cut out sugars and sweeteners, high starch carbohydrates and even reduce whole grains. Prioritise berries when choosing fruit, as those are lower in sugar and high in antioxidants, which is also essential in the nutrition of Alzheimer’s patients.
● Your protein sources should be from high quality sources, like antibiotic-free proteins and wild caught catch, but consume just the daily recommended intake, not more. Natural fats in these types of protein are also healthy for the brain and keeps away hunger pangs for longer. Try to avoid dairy, as that may cause inflammation.
● Eat plenty of nutrient rich vegetables that are non-starchy at every meal. Avoid trans fat and hydrogenated fats. Choose olive oil, butter, heavy cream or ghee over vegetable oils like corn, sunflower, safflower, soy, and canola – these are known to promote insulin resistance.
In summary, a change in diet emphasising decreasing dietary carbohydrates, increase in ketone body supply, and increasing essential fatty acids (EFA) may effectively prevent Alzheimer’s disease.
Datuk Dr Nor Ashikin Mokhtar is a consultant obstetrician and gynaecologist. For further information, visit www.primanora.com. The information provided is for educational and communication purposes only and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.