Sticking to real food is a wonderful place to start since certain meals may help the brain stay in better shape and minimize inflammation.
Unfortunately, my mother is at home and doesn’t recognize me after developing dementia at the age of 85. None of us want that destiny. I believed at the time that dementia was mostly a hereditary disorder and that your only option was to wait for researchers to provide a cure. It was gloomy.
Despite the lack of miraculous medication, we are living in a new age. We are aware that genetics plays a part, but it is a little one. For most people, dementia is a disorder that may be avoided, or at least postponed.
However, it’s not only about doing Sudoku and crossword puzzles, walking the dog, and crossing your fingers. A bad diet that includes a lot of ultra-processed, high-sugar, high-fat meals may be the cause of the memory-robbing illness, according to recent research, which also reveals that inflammation in the brain, which may quietly remain at low levels for years, is a major contributing factor.
Additionally, we are aware that certain nutrients may lower inflammation, extending the lifespan of healthy brains. I consume this to keep my brain safe.
1. Fish and Nuts
An excellent place to start is by increasing your intake of nuts and seeds. They help our gut microorganisms create compounds that work with our immune system to lessen inflammation in the brain since they are anti-inflammatory.
Because the brain is composed of fatty tissue, it requires a lot of omega-3, which is abundant in nuts and seeds. Every day, I sprinkle some nut and seed mix into my kefir and yogurt for breakfast. I now use the ZOE Daily30+ plant combination, which includes nuts and seeds, when I travel. In addition, I like to eat nuts and seeds as snacks and sometimes include them in my weekly sourdough bread.
Eating enough omega-3 fatty acids has been associated in studies with a decreased risk of dementia and slower rates of cognitive deterioration. Getting enough omega-3 fatty acids is particularly crucial as you age since your brain needs to repair itself more.
Another source of omega-3 is fish; consider the abbreviation SMASH, which stands for salmon, mackerel, anchovies, sardines, and herring. However, shellfish, especially clams and mussels, are healthier and more environmentally friendly.
I may eat fish once a week, and I usually order it at restaurants when I’m out. I like smoked fish, mackerel, and sardines. I like making spaghetti with mussels or clams at home. A variant of Catalan cod, which involves baking a large cod filet with a ratatouille sauce on top, is my favorite fish to make. Adding anchovies to salads and sauces is another way I include fish in my diet.
Use supplements only when necessary. It’s far preferable to get enough from your food.
2. Every Week, Thirty Plants
A byproduct of the breakdown of fiber in the stomach is the production of short-chain fatty acids. Low amounts of these fatty acids have been linked in studies to dementia, which implies that gut microorganisms and our food may contribute to the onset of the illness.
As a result, it’s critical to consume enough fiber. One method to do this is to aim for 30 plants each week. Fruits, vegetables, entire grains, legumes, and spices are all considered plants.
I start by adding various berries, nuts, and seeds to my yogurt, which adds up to around ten plants, to ensure that my first meal of the day contains enough plants. I always keep +ZOE Daily30+ on hand and see every meal as a chance to include additional vegetables.
When you eat a wide range of vegetables, your brain becomes even more relaxed. They are also abundant in nutrients and minerals that the brain needs.
It may seem challenging to include new things in your diet as you age. However, learning to love different meals and expanding your gut microorganisms are just as vital as stretching your intellect.
Try to fill your dish with as much variety and color as you can. Consider what else you could put on your plate at every meal.
3. Reduce Your Intake of Sugar and Highly Processed Meals
Reduce or eliminate foods that are more likely to induce inflammation from your diet. Foods heavy in refined carbohydrates and saturated fats increase inflammation after meals, according to ZOE research. Ultra-processed foods are among them because they are poor in fiber, contain harmful fats, and are more likely to have added sugar and refined carbs.
Our gut microbiota is crucial. It produces secondary bile acids that aid in fat breakdown. According to research, people with Alzheimer’s disease have actual anomalies in secondary bile acids, which may indicate a problem with their gut health that is causing inflammation by increasing the amount of fat in the stomach.
I used to love Pringles or Doritos as my favorite salty snack, but now I eat peanuts, mixed nuts, olives, or olive oil chips instead.
It all stems from our body’s inability to quickly eliminate harmful fat, which raises inflammation and keeps the immune system in battle gear in the brain. The brain is under stress and finds it difficult to heal itself, which raises the danger of plaques. After that, it begins to shrink and deteriorate.
4. At Social Gatherings, Sometimes Use Alcohol
Don’t drink more than 14 units each week, which is equivalent to around six medium glasses of wine or six pints of 4% beer. Naturally, fewer units are better for brain health and dementia risk.
But I believe it’s okay if you want to have a few drinks while you’re out with other people. Alcohol use can carry certain hazards, but sometimes enjoying a glass of wine with friends is a sensible method to handle alcohol consumption.
My favorite beverage to pair with meals is red wine since I like the variety of flavors and it’s good for my digestive system. By selecting intriguing substitutes like kombuchas or low-alcohol beers, I have reduced my alcohol consumption. I typically take at least one alcohol-free night off per week.
By enjoying each drink and extending its shelf life, you may cut down on your consumption. In the Mediterranean, it is what they do. They take their time drinking. Or, like me, you may start experimenting with low-alcohol beers to balance things out.
Although dementia might be a depressing subject, one important strategy to lower your risk is to make dietary changes. Ads for supplements aren’t useful, so stay away from them and stick to eating real food. Transferring gut microorganisms from young to elderly mice is another novel method of enhancing brain health, according to studies conducted on mice. Therefore, it can be worthwhile to try some of these simple food suggestions if you’re not quite ready for a bowel transplant from your kids.