Chronic disease has become increasingly more prevalent worldwide, which is a concern for the aging population. Alzheimer’s disease (AD) is the most common form of dementia. AD is a neurodegenerative disease in which progressive damage to cells and the nervous system ultimately affects cognition, memory, mobility, coordination, strength, and sensation. Alzheimer’s disease is the most common neurodegenerative disease known. A large part of the AD risk factor is dependent on inheritable risk factors and genetics; however, nutrition and lifestyle factors can significantly impact the prevention and progression of Alzheimer’s disease in those with and without increased risk factors. There is no cure for Alzheimer’s disease or dementia and no known medication to stop the progression. But individuals can modify/control nutrition and lifestyle variables to improve positive outcomes of AD. Blood tests assessing for specific Alzheimer’s genes like APOE4 can provide risk factor analysis for individuals, but lifestyle modifications are recommended regardless of the genetic analysis for all individuals, especially those with a family history. The average American diet has progressively become too high in saturated (bad) fats, sodium (salt), refined carbohydrates (sugar), and calories according to The Dietary Guidelines for Americans from Health.gov. Though excess calories are harmful and can lead to obesity, excessive saturated fats and sugar in the diet will negatively impact the immune system and nervous system. In fact, the effects of the bad fats and sugar in our diet significantly increase the risk factors and progression of AD. Research has shown that reducing the “bad” fats such as red meat and full-fat dairy (such as cheese and milk, coconut oils, processed oils, and fried foods) is a primary goal in AD meal plans. The diet should be focused on polyunsaturated fats, which are healthy, “good” fats. The “bad” fats also increase the LDL (bad cholesterol) values in our blood,
The MIND diet is a meal plan that has been recommended for Alzheimer’s disease prevention and to promote more positive outcomes for the progressive disease. The MIND diet highlights the importance of low saturated fats, lean proteins, and high antioxidant foods. Here is a list of the food groups with specific recommendations: • Leafy green vegetables (such as kale, spinach, cooked greens, and salads) • Non-starchy vegetables (vegetables with the exception of peas, potatoes, and corn) • Berries (naturally fruit is high in sugar, but berries themselves provide proper antioxidants with less sugar content) • Fish (salmon, sardines, trout, and tuna for higher omega-3 fatty acids) • Lean poultry (chicken breast, lean ground turkey) • Nuts (walnuts, Brazil nuts, macadamia nuts, blanched almonds) • Olive oil (extra-virgin) • Gluten-free whole grains (quinoa, oatmeal) • Beans (lentils, soybeans) • Herbs and spices (curcumin, rosemary, cinnamon, thyme, parsley, and sage) Individuals can obtain many vitamins and minerals from their diet if they are consistent with the right balance of the recommended food groups. With certain gastrointestinal disorders or autoimmune diseases, some individuals may not absorb nutrients efficiently through the intestines and would need additional supplements. Vitamin and mineral deficiencies can be evaluated through laboratory tests. Vitamin D3, B vitamins, and vitamin A are three specific vitamins that are important to maintaining adequate levels for AD prevention and prognosis. The amount of vitamin supplementation is specific to the individual as it depends on their level; vitamins can reach toxic levels if not monitored properly.
Take action on your lifestyle now to not only lower the risk factor of AD but also many other autoimmune diseases and chronic diseases. –Jenni
in addition to causing high blood pressure and weight gain. The “good” fats promote HDL (or good cholesterol), heart health, and bowel health. Research shows that specific minerals are important in maintaining a healthy nervous system.
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