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20 foods to eat to beat Alzheimer’s
There’s a fear that haunts us all: will we, or someone we love, one day develop Alzheimer’s? But what if we told you that you could sharpen your mental capacity straight away? And that you could significantly reduce your risk of Alzheimer’s and even reverse any early symptoms of forgetfulness or confusion? And what if, better still, we told you that after following our steps, you may not need to take a drug or worry about harmful side effects? (Though if you are taking prescribed medication, you should continue to take it and follow your GP’s advice.)
This might seem too good to be true, but working together as a husband and wife team, we have spent the past 20 years on a mission to find a cure for Alzheimer’s, and we are now convinced that 90 per cent of cases can be prevented. For the remaining 10 per cent with a strong genetic risk, we believe the disease can be delayed by as much as 15 years. The answer lies in making a few simple changes to your lifestyle.
For the past 15 years, we have been analysing decades of research into the connections between lifestyle and chronic diseases such as heart disease, stroke, diabetes and cancer, hoping to find insights into any risk factors that might also play a role in Alzheimer’s.
Buoyed by our findings, we have been carrying out further tests on patients at risk of developing and in the early stages of dementia. The results have been astonishing.Our findings have formed the basis of our life-changing new book, The Alzheimer’s Solution, which is serialised this week in the Daily Mail.At the heart of our message is that brain health is influenced by five main lifestyle factors: nutrition, exercise, managing stress, restorative sleep and “brain training.”
Aim to boost your intake of the following . . .
Avocado: This is packed with healthy fats that support brain structure and blood flow.
Beans: High in antioxidants, plant nutrients, and plant protein, iron and other minerals, beans have been shown to increase longevity and reduce the risk of stroke (which shares risk factors with dementia). They lower cholesterol and regulate blood sugar levels even many hours after you’ve eaten.
Blueberries: Studies show berries (especially blueberries and strawberries) can delay cognitive decline by two-and-a-half years.
Broccoli: Large studies show that eating cruciferous vegetables – which are rich in antioxidants and can reverse damage caused by normal ageing – slows age-related memory decline.
Coffee: The caffeine in coffee stimulates the production of a neuroprotective agent in the brain and coffee contains potent antioxidants.
Dark chocolate: In its purest form (dark unprocessed cocoa or cacao nibs), chocolate is a great source of plant nutrients that have been shown to relax arteries and help supply oxygen and nutrients to the brain
Extra Virgin Olive Oil: This is an excellent source of healthy fatty acids and plant nutrients.
Linseeds: These are rich in plant-based omega-3 fatty acids that have been shown to decrease inflammation and reduce cholesterol levels. They also contain chemical compounds called lignans that protect blood vessels from inflammatory damage.
Herbal Tea: Mint, lemon balm and hibiscus teas are anti-inflammatory.
Herbs: Fresh or dried coriander, dill, rosemary, thyme, oregano, basil, mint and parsley contain ten times more antioxidants than nuts and berries.
Leafy green vegetables: These are a rich source of antioxidants associated with brain health.
Mushrooms: Fresh, dried or powdered mushrooms reduce inflammation in the blood vessels of the brain. Brown mushrooms are an excellent source of vitamin B12, which is linked to a lowered risk of Alzheimer’s.
Nuts: These are the best source of healthy unsaturated fats, found by multiple studies to reduce the risk of Alzheimer’s
Quinoa: A nutrient-rich complete protein source that also contains fibre, vitamin E and minerals such as zinc, phosphorus and selenium, which are essential building blocks for brain cells and their supporting structures.
Seeds: These are high in vitamin E and other brain-boosting minerals.
Spices: High in antioxidants and excellent at supporting the brain’s detox systems. Make cinnamon, cloves, marjoram, allspice, saffron, nutmeg and tarragon a regular part of your diet.
Sweet Potatoes: These are packed with phytonutrients, fibre, vitamins A and C and minerals. They have anti-inflammatory effects plus the ability to regulate blood sugar.
Tea: This contains polyphenols (green tea catechin) which activate toxin-clearing enzymes.
Turmeric: An antioxidant, anti-inflammatory powerhouse that has been shown to reduce the beta-amyloid plaques which can build up in the brain to cause Alzheimer’s.
Whole grains: These are packed with fibre, carbohydrates, protein and B vitamins. The starch in whole grains such as oats, buckwheat, millet, or teff, sorghum and amaranth (available from large health food stores) feeds good bacteria in the gut and provides an excellent source of sustained energy for the brain
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Source: NZ Herald
