This is the second installment of the ‘Help to Reduce Your Risk and Protect You Brain’ series. The second prevention pillar that I will be writing about is a healthy diet. Just like the rest of your body you brain needs a nutritious diet to work at its best. The main focus of a healthy diet is to eat plenty of fresh fruit and vegetables, lean protein and healthy fats.
Researchers believe that gilal cells may help remove debris and toxins from the brain that can contribute to Alzheimer’s disease. Eating foods like ginger, green tea, fatty fish, soy products, blueberries and other dark berries may protect these important cells from damage.
Tip Number 1- Follow a Mediterranean Diet…
A healthy Mediterranean diet includes diet rich fish, nuts, whole grains, olive oil and abundant fresh produce. Don’t forget to treat yourself to the occasional glass of red wine or square of dark chocolate.
Tip Number 2- Avoid eating trans fats and saturated fats…
Reduce your consumption of full-fat dairy products, red meat, fast food, fried foods and packaged and processed food. These foods don’t have the fresh nutrients that your diet requires.
Tip Number 3- A healthy heart equals a healthy brain…
What’s good for you heart is also good for your brain. Reducing your risk of heart disease will also lower your risk of Alzheimer’s disease.
Tip Number 4- Eat plenty of omega 3 fats…
Clinical evidence suggests that omega 3 fatty acids may help to prevent Alzheimer’s disease. Omega 3 is found in cold water fish such as salmon, tuna, trout, mackerel and sardines.
Tip Number 5- More plates but smaller portions…
Regular eating intervals help to maintain consistent blood sugar levels. It is better to eat 6 small meals throughout the day, rather than 3 large meals. Try to avoid refined carbohydrates high in sugar and white flower which can rapidly spike glucose levels and inflame your brain.
Tip Number 6- Follow the rainbow colours….
Bright fruit and vegetables across the colour spectrum maximise protective antioxidants and vitamins. Purple berries and green vegetables should be consumed daily as it should be part of your brain- protective regimen.
Tip Number 7- Green Tea…
Green tea may enhance memory, mental alertness and slow brain aging. Regular consumption of green tea is recommended, drinking 2-4 cups daily has proven benefits. Also White and oolong teas help the brain activity.
A healthy diet doesn’t just involve food; smoking and heavy drinking are two of the most preventable risk factors for Alzheimer’s disease. Smoking increases the odds for those over 65 by nearly 79%. Researches warn that a combination of these two bad behaviours reduces the age of Alzheimer’s onset by six to seven years. Stopping smoking will improve circulation almost immediately to the brain, no matter what age you are. However, the brain changes from alcohol abuse can only be reversed in your early stages.
Next week is pillar number 3: Mental Stimulation. Remember you need to add all of the preventive pillars into your lifestyle to see the results!
