Recent research has shown that a Mediterranean diet, which includes fish protein as well as fruits and vegetables, can reduce the risk of cognitive impairment, including dementia and Alzheimer's disease.
We often hear the term "brain food," which refers to the importance of proper nutrition for a healthy and strong brain. Interestingly, studies have found that the best brain foods are the same ones that promote heart health.
However, recent studies conducted by the National Institutes of Health suggest that diets have a larger impact on cognitive health, including the risk of developing dementia and Alzheimer's disease. A clinical trial report published by the NIH in 2020 examined over 7,750 participants and found that following a Mediterranean-style diet can be particularly beneficial.
Many individuals have already recognized the benefits of a Mediterranean diet for overall health and wellness. This diet emphasizes the consumption of fruits, vegetables, legumes, whole grains, nuts, protein from plant sources and fish, and healthy fats such as olive or canola oil, instead of saturated fats.
According to Harvard Medical School neurology lecturer and Chief of Cognitive & Behavioral Neurology at the Veterans Affairs Boston Healthcare System, Dr. Andrew E. Budson, a growing body of evidence supports the idea that fish and vegetables can significantly lower the risk of cognitive impairment.
In his review of numerous studies conducted over the last three years, Dr. Budson found that fish was the most important dietary factor for reducing the risk of cognitive impairment. Vegetables came in second place, while other foods showed smaller and insignificant effects. Among all the foods evaluated, only fish was linked to a lower risk of cognitive decline, as it contains omega-3 fatty acids that have been associated with lower levels of beta-amyloid proteins that can cause brain damage in people with Alzheimer's disease.
For those who enjoy seafood, tuna and salmon are excellent sources of omega-3 fatty acids. In addition, consuming plenty of green, leafy vegetables such as kale, spinach, and broccoli can also provide brain-healthy nutrients like vitamin K, lutein, folate, and beta-carotene. Studies suggest that these nutrients may also help slow cognitive decline.
In addition to the Mediterranean diet, the Alzheimer's Society recommends limiting the consumption of meat, sugar, and alcohol to promote brain health.
However, Dr. Frank Tortorice, an internal medicine and nutritional specialist who runs the Bay Area Wellness Center for Diabetes, Dementia, and Longevity Care in Burlingame, warns that there is no one-size-fits-all diet for preventing dementia. According to Dr. Tortorice, it is crucial to protect our brains from inflammatory changes because dementia is essentially inflammation of the brain, similar to how arthritis is inflammation of the joints.
But the approach to treating inflammation in the brain can vary from person to person. As Dr. Tortorice explains, "If it were that simple, we wouldn't need doctors." He is certified by Dr. Dale Bredesen's internationally recognized Apollo Health center for preventing and treating early-stage Alzheimer's disease. In cases of early dementia, Dr. Tortorice prescribes a low-glycemic diet to lower blood sugar levels. This diet is low in processed foods, simple carbohydrates, and starches.
According to Dr. Frank Tortorice, vegetarian diets can be effective, with animal protein consumed as a condiment or "condimeat," as Dr. Mark Hyman, Tortorice's colleague and nutritional specialist, calls it. However, older adults still need protein to maintain muscle mass as they age, but they should choose healthier options like fish. Consuming too much fruit can also raise blood sugar levels, so it's essential to be mindful of fruit intake.
While seeking evaluation and creating a personalized nutrition plan can be costly, the UCSF Nutrition Counseling Clinic offers registered dietitians who provide customized meal planning, dietary assessments, and nutrition counseling. Unfortunately, nutrition counseling appointments are only available for self-payment, and clients must inquire with their insurance providers to determine if any benefits are available.
There are alternative options available as a starting point. For instance, the Bredesen protocol offers a free "Cq" or Cognitive Quotient test that is believed to identify early indications of neurological degeneration.
Furthermore, various programs are now accessible to help individuals of all ages with dietary issues. Covered California, for instance, collaborates with renowned health insurance companies to provide free preventative care services, including diet counseling for adults who are at a higher risk of chronic illnesses, cholesterol screening, and other medical examinations.
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