I was thrilled last week when I turned on the tv to the CBS Morning News and they were interviewing a doctor on her optimistic new approach to alzheimer’s “The Spectrum of Hope”, by Dr. Gayatri Devi. The exciting part to me was that they were talking about ways to “Prevent” alzheimer’s on the news program. Yes Yes Yes!
We live in an exciting time, as the importance of diet and lifestyle is finally coming full circle and more than ever. Physicians and patients are coming to realize that we do have a lot of control over many of our circumstances. As I always say, “Food is Medicine, Good or Bad”.
As for Alzheimer’s, it is thought that about 60% of all late-onset alzheimer’s (symptoms manifesting after age 65) are actually PREVENTABLE with widely available therapies and relatively simple lifestyle modifications. Factors such as adopting a healthful diet, increasing physical activity, and becoming more socially engaged make a big difference.
There are several theories including; free radical damage, an inability to use glucose properly, vitamin deficiencies, and environmental toxins, that contribute to alzheimer’s. There is much we do not know about the human brain and this condition, but there is a lot we have learned, and I will share some tips with you below.
- What you eat totally matters!
Shoot for the Mediterranean diet. This diet seems to keep the brain from developing toxic plaques and tangles associated with the development of the disease. Newer studies have shown how lifestyle factors directly influence abnormal proteins in people with subtle memory loss who have not yet been diagnosed with dementia. Healthy lifestyle factors also have been shown to be related to reducing shrinking of the brain and lower rates of atrophy in people with Alzheimer’s.
Food staples of the Mediterranean diet include:
- fresh fruits and vegetables (especially leafy greens like spinach and kale and non-starchy veggies like eggplant, cauliflower, artichokes, tomatoes and fennel.)
- olive oil
- nuts and seeds ( like almonds and sesame seeds used to make tahini)
- legumes and beans (especially lentils and chickpeas used to make hummus)
- herbs and spices (like oregano, rosemary, and parsley)
- whole grains (unless avoiding gluten)
- eating wild-caught fish and seafood at least twice a week
- high quality pasture raised poultry, eggs, cheese, goats milk, and probiotic rich kefir or yogurt consumed in moderation
- red meat consumed on special occasions or about once a week
- plenty of fresh water and some coffee or tea
- red wine in moderation
2. Exercise helps with prevention!
Exercise helps protect the brain. People who are more physically active on a regular basis have the lowest levels of tangles and plaques on the brain, and therefore have a lower risk of developing Alzheimer’s. Any exercise is better than none!
3. Stay socially engaged!
We are social creatures and research seems to point in the direction that those who work closely with others in complex situations rather than isolated jobs, seem to fare better. If your job has you working in isolation, consider being socially active in your leisure time.
4. Try avoiding certain prescription and over the counter drugs
Popular sleep and allergy medications like; Benadryl, Dramamine, Advil PM and Unison, among others are increasingly linked to dementia. These pills have an “anticholinergic” property which is increasingly linked to dementia.
An “anticholinergic” agent is a substance that blocks the neurotransmitter acetylcholine in the central and peripheral nervous system. This neurotransmitter transfers signals between certain cells to affect how your body functions. In the brain, acetylcholine is involved in learning and memory. A 2016 study published in the JAMA Neurology used MRI and PET scans to show how anticholinergic drugs lower brain metabolism and trigger higher rates of brain atrophy.
There will be times in our lives where we have to take certain medications ( some anti depressants, and asthma medications along with drugs for overactive bladder issues fall into the “anticholinergic” category) but it is always best to consider other alternatives and lifestyle changes as a remedy first.
5. Your Gut…..your second brain
Mounting research continues to show the links between the health the gut and that of the brain. Unhealthy intestinal flora can accelerate the development of Alzheimer’s disease. We know that amyloid plaque, Tau proteins and tangles show up with Alzheimer’s, but what is the underlying cause of that? These are signs that something is wrong with the neurons. We have neurons in both the brain and the gut, and they are protected by specialized white blood cells called glial cells, which act like bodyguard’s if threatened, and form a phalanx around themselves for protection. They can do such a good job of this that the neurons starve to death. How does this tie into the gut? The process described stems from leaky gut ( when particles-namely lectins, the proteins in plants- breach the gut wall). These lectins resemble proteins and compounds that the body considers harmful and cause the IMMUNE SYSTEM TO ATTACK, leading to inflammatory reactions in the body, and health issues like leaky gut, brain fog, neuropathy, and autoimmune disease.
To avoid the most troublesome lectins in the the diet, avoid:
- gluten
- grains
- sprouted grains
- beans
- the nightshade family
- cow milk
In addition to our Western diet, common antacids like:
- prilosec
- nexium
- NSAIDS (ibuprofen and naproxen)
These are all major causes of mitochondrial dysfunction. These antacids are called proton pump inhibitors, and they work by preventing stomach acid from being made. They also block mitochondria from working, thereby killing nerve cells. Long term use of these drugs may result in up to a 44% increased risk of dementia.
6. Natural treatment/prevention methods
- Sugar overwhelms mitochondrial function. Eliminate or cut back on sugar.
- limit animal fats
- use large amounts of olive oil
- consume numerous polypenols: berries, chocolate, coffee beans, grape seed extract, turmeric and green tea extract
- practice periodic fasting-when you allow your mitochondria to use your own fat stores for fuel. This is fasting for 14-16 hours a day to create mitochondria flexibility
- supplement with Fish oil with DHA (1,000 mg a day)
- vitamin D3 ( 5,000 IU a day)
- CoQ10 (200 mg a day)
- Ginko Biloba ( 120 mg a day)
- Phosphatidyiserine (300 mg a day)
- astaxanthin (2-4 g, 2x a day)
It is estimated that 5.5 million americans, or 1 in 10 adults age 65 and older live with this disease.
So while there is no “cure” as of yet for Alzheimer’s, there is a lot we can do to help with prevention. It is pretty powerful to think we have a lot of control in the outcome of our lives by the choices we make everyday! IT IS YOUR LIFE! LIVE A GREAT ONE, YOU’RE WORTH IT!
Please message me with any comments or feedback you may have.