Struggling with your memory? Have a history of dementia in your family? Want some natural solutions to increase your quality of life and decrease your disease risk? Well, eating a healthy, anti-inflammatory diet can slow or even reverse the genetic predisposition to the disease!
See below for The Nutrient Collective’s 5 Diet tips to reduce your neurodegeneration risk:
1. Control your blood sugar.
Poor blood sugar control leads to prediabetes and diabetes type II. Diabetes II affects how sugar is used in the brain and other body tissues, along with how the body responds to insulin. This increases the risk of mild cognitive impairment which deteriorates further to dementia. Poor blood sugar control also causes sleep disruption which is a risk factor in itself for dementia.
2. Up your antioxidant foods.
Antioxidants combat free radicals in the body which lead to oxidative stress. What are free radicals? Well to put simply - they are unstable and reactive oxygen compounds which are susceptible to oxidative damage (which damages DNA and cells). Oxidative stress is a key risk factor for Alzheimer’s. Add blueberries, blackberries, purple cabbage, green tea, broccoli, spinach, and pumpkin to your next shopping list!
3. Up your polyphenol content.
In particular the polyphenol anthocyanin which is found in dark purple veggies and fruits. This compound crosses the blood brain barrier to reduce plaque build-up in the brain from Abeta toxicity as well as mitochondrial dysfunction. Both of which lead to Alzheimer’s.
4. Eat your omega 3’s!
Omega 3 fatty acids are found in oily fish and algae. They exert anti-amyloid, and anti-inflammatory actions in the brain whilst significantly increasing blood flow in specific areas in the brain – improving cognition.
5. Reduce the methionine content in your diet.
Methionine is an amino acid found in meats, fish, beans, eggs, garlic, lentils, onions, yogurt, and seeds. A diet high in methionine has been shown to increase amyloid plaques in brain tissue which is a sign of Alzheimer’s disease.
A study showing signs of cognitive impairment in mice eating a high methionine rich diet for three months showed the damage was reversed simply by eating a healthy diet for the next two months. After these two months brain function was again normal.
Of course, there is no need to completely cut out methionine in the diet. By doing this you will be cutting out other integral nutrients found in methionine rich foods. Aim for a diet filled with variety and most importantly vegetables and wholegrains, whilst limiting lean meat to twice per week and oily fish thrice per week.
So, there you have it – 5 tips from us at The Nutrient Collective. Improve your brain function and prevent your risk of developing dementia today!