5 things that increase your Alzheimer’s risk

5 things that increase your Alzheimer’s risk

6 foods to help prevent Alzheimer’s

Researchers from the Chicago Health and Aging Project analyzed the diets of thousands of elderly people over many years.

They concluded that those participants who consumed the most saturated fat (found primarily in factory-farmed meat and dairy products) had triple the risk of contracting Alzheimer’s disease, compared to those who consumed the least.

And that’s only one of five things that studies have shown can be damaging to your brain.

Get the whole story here from the Food Revolution Network.

By Neal Barnard, MD • A version of this article was originally published in Naked Food Magazine

Alzheimer’s disease is the fastest growing health threat in the United States, according to a 2013 landmark report from researchers at the University of Washington in Seattle.

How to Prevent Alzheimer’s and Fight Memory Loss with Diet and Lifestyle Changes

The latest scientific findings show that diet and lifestyle changes can create a barrier against cognitive decline.

Researchers from the Chicago Health and Aging Project analyzed the diets of thousands of people over many years. The findings are groundbreaking.

Saturated “bad” fat — found in milk, cheese, and meat — is strongly linked to the risk of developing Alzheimer’s disease, increasing risk more than threefold. Trans fats increase risk fivefold. Avoiding these fats can cut risk dramatically.

Foods rich in vitamin E, such as broccoli, walnuts, almonds, and sunflower seeds, also reduced dementia risk by as much as 70%.

Other studies show that foods overly rich in iron or copper can promote cognitive loss.

And also that folate, vitamin B6, and vitamin B12 may help protect the memory.

This brain-healthy diet is almost identical to the diet
that helps prevent 
strokeheart disease,
obesity, and other chronic diseases
: a low-fat diet of vegetables, fruits,
whole grains, and legumes.

Combining this with physical and mental exercise and
avoiding harmful toxins
, such as aluminum in supplements or cookware, can
maximize protection for the brain.

5 Things That Threaten Your Brain Health


  1. Saturated fats found in meats, dairy products, and
    eggs appear to encourage the production of beta-amyloid plaques within the
    brain
    . The Chicago Health and Aging Study reported in
    the Archives of Neurology in 2003 that people consuming
    the most saturated fat had more than triple the risk of developing
    Alzheimer’s disease, compared with people who generally avoided these
    foods.


  2. Aluminum has been found in the brains of
    Alzheimer’s patients
    , so it pays to err on the side of caution. Avoid
    uncoated aluminum cookware and read labels when buying baking powder,
    antacids, and processed foods.


  3. Excess copper impairs cognition — even in
    mid-adulthood — and ends up in the plaques of Alzheimer’s disease. It
    comes from copper pipes and nutritional supplements.


  4. Excess iron can
    build up in the brain, sparking the production of damaging free radicals
    .
    Sources of excess iron include cast-iron cookware, meats, and iron
    supplements.


  5. Trans fats, found in doughnuts and snack pastries,
    have been shown to increase Alzheimer’s risk more than fivefold
    . These
    “bad fats” raise cholesterol levels and apparently increase production of
    the beta-amyloid protein that collects in plaques in the brain as
    Alzheimer’s disease begins.

Power Foods for Brain Health

1.       Vitamin
B12
 is essential for healthy nerves and brain cells. While many people
have trouble absorbing vitamin B12 from foods, B12 in supplements is highly
absorbable. Together, folate, vitamin B6, and vitamin B12 eliminate
homocysteine, which can build up in the bloodstream — rather like factory waste
— and damage the brain.

2.      Blueberries
and grapes 
get their deep colors from anthocyanins, which are powerful antioxidants shown
to improve learning
and recall in studies at the University of Cincinnati.

3.      Beans
and chickpeas
 have vitamin B6 and folate, as well as protein and calcium, with no
saturated fat or trans fat.

4.      Sweet
potatoes
 are the dietary staple of Okinawans, the longest-lived people
on Earth, who are also known for maintaining mental clarity into old age. Sweet
potatoes
 are extremely rich in beta-carotene, a powerful antioxidant.

5.      Nuts
and seeds 
are rich in vitamin E, which has been shown to help prevent
Alzheimer’s disease. Especially good sources are almonds, walnuts, hazelnuts,
pine nuts, pecans, pistachios, sunflower seeds, sesame seeds, and flaxseed.
Just 1 ounce — a small handful — each day is plenty.

6.      Green
leafy vegetables
 provide iron in a form that is more absorbable when
the body needs more and less absorbable when you already have plenty,
protecting you from iron overload which can harm the brain. Green vegetables
are also loaded with folate, an important, brain-protecting B-vitamin. 

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Also check out our book site for help with Healthy Living Solutions.


Also check out our site where we have great recipes.


.

Rod Stone
Author,
Publisher and Supplier of Healthy Living information and products to improve
your life.

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