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The relationship between nutrition and brain health is critical, figures now show that someone develops dementia every three minutes in the UK. Dietary choices and overall wellness can impact Alzheimer's disease and Dementia. Let's explore the influence nutrition has in nurturing our minds and promoting cognitive well-being.
As scientists and doctors learn more about Alzheimer's disease and dementia, it is becoming evident that proactive measures are crucial for prevention, disease management, and maintaining overall brain health. According to the Alzheimer’s Society around 900,000 people in the UK are currently living with dementia. This figure is predicted to rise to 1.6 million by 2040.
Current research suggests that proper nutrition combined with a holistic approach to wellness can contribute to a healthier brain and potentially reduce the risk of cognitive decline. I’m personally thankful that my parents, in their 80s, show no signs of dementia (they eat a healthy diet, exercise their brains and socialise with friends and family -all positives when it comes to brain health).
Whether you are looking for ways to maintain your own brain health, seeking guidance to support a loved one with Alzheimer's, or simply interested in learning more about the intricate connection between nutrition and brain wellness, this blog post aims to provide valuable insights and actionable tips.
The Link Between Nutrition and Brain Health
The right nutrition plays a pivotal role in maintaining optimal brain health and reducing the risk of cognitive decline. Extensive scientific research has revealed a strong
connection between nutrition and brain function, emphasizing the significance of a well-balanced diet for cognitive well-being. Studies have shown that omega-3 fatty acids, antioxidants, and vitamins B, C, D, and E, in particular, have protective properties and can support brain health. Omega-3 fatty acids are real food heroes for brain health, found in fatty fish including salmon, herring, sardines, mackerel, and anchovies. Other great sources are walnuts and other nuts, chia seeds, hemp seeds, flaxseeds, and soybeans.
Antioxidants, abundant in fruits and vegetables, help combat oxidative stress and inflammation, which are linked to cognitive decline and all types of dementia. It’s also worth making sure you get an adequate supply of B vitamins, found in leafy green veg and whole grains. B vitamins play a vital role in brain function and the production of neurotransmitters.
Nutrition Strategies for Alzheimer's & Dementia Prevention and Management
Incorporating Brain-Healthy Foods: Include a variety of fruits and vegetables in your meals. These are rich in antioxidants, vitamins, and minerals that support brain health. Berries, leafy greens, and cruciferous vegetables like broccoli and cauliflower are particularly beneficial.
Step outside your comfort zone and try new fruit and veg, eating in season and including frozen choices will keep costs down. You might also want to try one of the many box deliveries that are now available. Eating more vegan and vegetarian meals are another way to increase veg intake and discover tasty new dishes.
Opt for healthy fats: avocados, nuts, seeds, and fatty fish like salmon. These foods are rich in omega-3 fatty acids, which have been linked to improved cognitive function and a reduced risk of cognitive decline.
If you get wild-caught salmon it will be better for your health than farmed salmon as it will have eaten a better diet and not been given antibiotics to prevent disease. I tend to avoid tuna due to the high levels of mercury and toxins it now sadly contains.
Choose whole grains: brown rice, quinoa, and whole wheat bread instead of refined grains. Whole grains provide a steady release of energy and contain nutrients like folate, vitamin E, and fibre, which are beneficial for brain health.
Set yourself a challenge to try one new whole grain each week to find your favourites. Healthy eating is a marathon, not a sprint. Small changes that add up are more sustainable than changing your whole diet in one day.
Think Mediterranean: the Mediterranean dietary pattern emphasises daily consumption of fruits, vegetables, whole grains, legumes, nuts, and olive oil. And at the same time reducing the intake of red meat and processed foods. Numerous studies have shown that adhering to the Mediterranean diet is associated with a lower risk of cognitive decline and Alzheimer's disease.
To incorporate Mediterranean elements into your meals, try using olive oil as your primary cooking fat, enjoying a variety of colorful vegetables and fruits, consuming fish at least twice a week, and cutting out processed foods and sugar as much as possible.
Stay Hydrated: essential for body and brain health. Dehydration can lead to cognitive impairment, fatigue, and difficulty concentrating
Aim to drink at least 2l of water throughout the day, and incorporate hydrating foods like watermelon, cucumbers, and citrus fruits into your diet. Herbal teas and infused water can also provide a flavorful way to meet your hydration needs.
Ditch Sugar: high sugar intake and elevated blood sugar are found to promote the buildup of amyloid plaques in the brain, increasing the risk of Alzheimer’s. You may have to take this in small steps, but even if it takes a while, it's worth it. Your taste buds will adapt more quickly than you expect as you get new ones every two weeks.
Delicious Mediterranean Eating
If all these changes sound a bit overwhelming, here's an idea of what a day of Mediterranean eating could look like to get you started.
Breakfast - a bowl of oats, topped with berries and walnuts, with
a dollop of plain yogurt and a sprinkle of cinnamon.
Lunch - minestrone soup made with cannellini beans and lots of veg, stir in pesto before serving for an added Mediterranean taste.
Dinner - colourful salad with mixed greens, cherry tomatoes, cucumbers, grilled salmon, and a lemon vinaigrette. Serve with a side dish of quinoa cooked with broccoli.
Incorporating these nutrition strategies into your daily routine can contribute to brain health and potentially reduce the risk of Alzheimer's disease and dementia.
For extra support with your nutrition and health journey join my free community group Nourish or head over to my website www.debbiedeannutrition.com to see my current range of nutrition programs and support. Make sure you check out Nourish Insiders - a high-value, low-ticket membership to unlock the secrets of long-lasting vitality and defy ageing.
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