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5 ways to protect your brain from dementia
What is dementia?
Dementia is a term used to describe a variety of brain-related indicators associated with worsening memory, decision making, and reasoning, however the symptoms of dementia can vary by individual. Alzheimer’s disease is the most common form of dementia.
What factors are associated with an increased risk of dementia?
Advanced age, genetics and ethnicity can all play a role in the risk of dementia. They are not modifiable, meaning, they cannot be changed. The good news, however is this: another major factor associated with dementia is one you can control. Your diet.
5 ways to protect your brain from dementia
Numerous studies have shown that lifestyle choices play a large role in brain health. How you approach your diet is the first step.
- Follow a MIND diet approach
Perhaps the most studied diet related to brain health is the MIND (Mediterranean — DASH intervention for neurodegenerative delay) diet. The diet consists of ten healthy foods and five foods to limit. Adherence to the MIND diet has been shown in multiple studies to reduce the risk of Alzheimer’s by as much as 53% when followed rigorously. Even moderate adherence led to 35% reduced risk.
- Focus on more color in the diet
Color is a major factor in both the MIND and Mediterranean dietary protocols. That’s because color, coming from green leafy and cruciferous vegetables, berries, beans, teas, peppers, spices and even coffee indicates a high degree of nutrient density.
- Get your protein in
A 2021 study demonstrated that lower protein diets could have a detrimental impact on brain health. Specifically, researchers found that amino acids (derived from protein in the diet) may inhibit the formation of Alzheimer’s disease by inhibiting brain cell death, and reducing inflammation. You can get high quality protein from plants (such as beans and legumes) as well as animals (such as chicken breast, fatty fish, and eggs). If supplemental protein is necessary, a high-quality protein powder can assist as well. Exact protein needs vary by age and activity level.
- Eliminate added sugars from the diet
While adding nutrient dense foods are essential to protect overall brain health, taking away more problematic ingredients is also critical. Studies show that added sugar — often found in sugar sweetened drinks and cereals, candy and pastries — can increase the risk for multiple chronic conditions such as heart disease and type 2 diabetes. Both conditions are linked with worsening brain health.
- Replace processed foods with real food
Processed foods (often referred to as highly palatable foods) not only skew your brain’s ability to assess hunger — which means you can easily eat large quantities — they replace more nutrient dense foods in the diet.