5 recipes to eat that can reduce your risk for Alzheimer’s (MIND Diet recipes)
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5 recipes to eat that can reduce your risk for Alzheimer’s (MIND Diet recipes)
Alzheimer’s disease causes around 60-70% of dementia cases, making it one of the most common causes of this cognitive decline. This chronic neurodegenerative disease starts slowly and gets progressively worse with time. The initial symptoms include memory loss and difficulties with thinking. As the disease advances, the symptoms include problems with language, mood swings, loss of motivation, behavioral issues and not being able to look after yourself.
There are some stages of Alzheimer’s disease which you should know a little about them. To get some information about this disease is more important in everyone life, because if they feel the early stage of Alzheimer’s disease, they must immediately visit doctor. And in this stage (I mean the early stage) it will be easy for doctors to treat this disease. For this reason if the people don’t pay attention to the early stage of Alzheimer’s disease then it’s will be dangerous for their health. And when the late stage improve then it will be non-medical.
Stages of Alzheimer’s disease
Effects of ageing on memory but not AD
• Forgetting things occasionally
• Misplacing items sometimes
• Minor short-term memory loss
• Not remembering exact details
Early stage Alzheimer’s
• Not remembering episodes of forgetfulness
• Forgets names of family or friends
• Changes may only be noticed by close friends or relatives
• Some confusion in situations outside the familiar
Middle stage Alzheimer’s
• Greater difficulty remembering recently learned information
• Deepening confusion in many circumstances
• Problems with sleep
• Trouble determining their location
Late stage Alzheimer’s
• Poor ability to think
• Problems speaking
• Repeats same conversations
• More abusive, anxious, or paranoid
Other risk factors include repetitive head injuries, depression or hypertension. If you happen to be at high risk of contracting Alzheimer’s, changing your diet can help a lot. In fact, there are many foods out there that can help improve your cognitive health and significantly reduce your risk of developing the disease.
Below are 6 superfoods that help reduce the risk of Alzheimer’s disease:
1. Blueberries
The blueberries are packed full of antioxidants, which help protect the brain from free radical damage. Furthermore, they also protect the body from toxic iron compounds that have been known to cause degenerative diseases, such as Alzheimer’s, Parkinson’s and multiple sclerosis.
A 2016 study, carried out by University of Cincinnati researchers, showed that blueberries could be used in the on-going war against Alzheimer’s disease. This study showed that the antioxidants present in the berries could help prevent the devastating effects of the common form of dementia.
These berries are perfect as a healthy snack throughout the day. They can be eaten alone or used in granolas, fruit salads, cereals or smoothies.
2. Kale and Other Green Leafy Vegetables
Green leafy vegetables such as kale help keep our mental abilities sharp, prevent cognitive decline and reduce the risk of contracting Alzheimer’s disease. Kale is a rich source of vitamin B12, which is very important for cognitive health.
A study published in 2015 by Rush University Medical Center researchers found that adding more kale, collards, spinach and mustard greens to our diet could help slow cognitive decline. This study examined in depth the nutrients responsible for this effect and found that it is Vitamin K consumption that slows down cognitive decline.
Eating just 1 to 2 servings of kale or any other green leafy vegetable per day can be very beneficial in warding off Alzheimer’s.
3. Green Tea
When it comes down to antioxidant-rich foods that can improve brain power, green tea should most definitely be on the list. Its antioxidants support healthy blood vessels in the brain so that it can function properly. Furthermore, drinking green tea may stop the plaque growth in the brain that is linked to Alzheimer’s and Parkinson’s.
Drink 2 to 3 cups of green tea a day to maintain your brain’s long-term health.
4. Salmon
DHA, an omega-3 fatty acid present in fish oil, can slow the accumulation of tau, a protein that leads to the development of neurofibrillary tangles. Furthermore, DHA also reduces levels of the protein beta-amyloid, which can clump together in the brain to form plaque.
A study that was published in 2016 in the Journal of the American Medical Association found that seafood consumption is associated with less neuropathology.
To reduce your risk of contracting Alzheimer’s, 1 serving of fresh salmon once a week is all you need.
5. Extra-Virgin Olive Oil
Extra-virgin olive oil contains oleo can, a phenolic compound that improves the production of key proteins and enzymes that break down amyloid plaques. Therefore, extra-virgin olive oil acts as a neuroprotective mechanism against Alzheimer’s disease.
To reap the benefits of extra-virgin olive oil, use it when cooking and as an ingredient in sauces and dressings.
6. Walnuts
Due to their anti-inflammatory and anti-oxidative properties, walnuts may help reduce the risk, delay the onset of, slow the progression of or even prevent Alzheimer’s disease.
Walnuts help to protect the brain from the beta-amyloid protein, a protein that is often found in the brain of Alzheimer’s patients. Furthermore, walnuts are a great source of zinc, a mineral that is great for protecting the brain from free-radical damage.
Simply eat a handful of walnuts each day to improve your cognitive health.
There are 5 recipes to eat that can reduce the risk for Alzheimer’s disease. Let’s check them:
1. Exercise 3-5 times per week. Regular exercise improves blood flow to the brain and can keep thinking and memory skills intact. Being active also helps to decrease cholesterol and blood pressure – two health issues that increase your risk for Alzheimer’s.
2. Eat a brain-healthy diet. There is a diet that may be designed to promote a healthy brain: the MIND Diet. The MIND Diet combines a Mediterranean diet and the DASH diet (for lowering cholesterol). The ten best brain foods in the MIND Diet are green leafy vegetables, any other vegetables, nuts (walnuts, almonds and hazelnuts are the best choices), berries (especially blueberries), beans, whole grains, fish, poultry, olive oil, and red wine. This is a great diet for your body, too, since it can also help lower blood pressure and cholesterol
3. Control your blood sugar. People with type 2 Diabetes may be more at risk for Alzheimer’s, because when the body has a problem with insulin it can cause injury to the neurons in the brain. Keep your blood sugar within a healthy range to avoid negatively affecting your brain health. Diet, exercise, oral medications, and insulin injections can help.
4. Stop smoking. Smoking is probably the risk factor for Alzheimer’s that you have the most control over. Smoking is linked to heightened odds of developing the disease, with smokers older than 65 having maybe up to 80% higher risk than non-smokers.
5. Drink more tea. There are numerous health benefits of drinking tea, especially green tea. Green, white, and oolong tea may be especially helpful in lowering Alzheimer’s risk. Coffee can also benefit your brain, although not as powerfully as tea. Try to drink 2-3 cups of tea a day.
Current Alzheimer’s disease medications may temporarily improve symptoms or slow the rate of decline. These treatments can sometimes help people with Alzheimer’s disease maximize function and maintain independence for a time. Different programs and services can help support people with Alzheimer’s disease and their caregivers.