Month: March 2017

7 Step Diet and Lifestyle changes for Alzheimer’s Prevention

alzheimers-graphic

The topic of Alzheimer’s disease treatment has been a topic of conversation multiple times in the past few days so this is my blog topic today. While we wait for a cure for AD, there are steps we can take to hopefully better position ourselves from a prevention standpoint.

At the International Conference on Nutrition and the Brain, Washington, DC, July 19–20, 2013, multiple recommendations were brought forth with respect to diet and lifestyle changes for prevention of Alzheimer’s disease (Barnard et al., 2013). Below is their list of 7 steps to take.

  • 40 minutes of aerobic exercise three times a week
  • Eat a plant based diet
  • Minimize intake of trans and saturated fats. Trans fats are often found in snack foods (especially pastries and fried foods). Saturated fats mostly are in meats and dairy.
  • 15 mg of Vitamin E every day, coming from plants and not vitamin supplements. Vitamin E rich foods: Seeds, nuts, green leafy vegetables, whole grains.
  • B-12 supplement of minimum RDA (2.4 micrograms daily for adults). Age can lower B-12 so be sure you get levels checked. Your primary care provider can do this for you easily.
  • If you take vitamins/supplements choose those those without copper and iron.
  • Avoid aluminum products. Jury still out but it’s linked to Alzheimer’s (as well as cancer). Aluminum is in many products we often use: deoderant, cake mix, dyes, processed cheese, antacids, baking soda/powder, foil, cookware.

References:

Barnard, N. D., Bush, A. I., Ceccarelli, A., Cooper, J., de Jager, C. A., Erickson, K. I., et al. (2014). Dietary and lifestyle guidelines for the prevention of Alzheimer’s disease. Neurobiology of Aging, Volume 35 , S74 – S78.

Image: Physicians Committee for Responsible Medicine