My Mother has Alzheimer’s Disease.It is a sad and confusing disease to say the least. If you had the opportunity to watch the Academy Awards last month, you know that Julianne Moore won Best Actress for her portrayal of a woman with Alzheimer’s in the movie “Still Alice”. I hope more people will go see it to help raise awareness of this horrible disease that we very rarely speak about.
We talk a lot about heart disease, cancer, and diabetes – our 3 biggest killers in the United States. However, Alzheimer’s is silently on the rise as well. It is perhaps even more awful because it not only affects the patient but the entire family, and oftentimes over the course of many emotionally draining years. Alzheimer’s disease is the 6th leading cause of death in the United States. An estimated 5.2 million Americans had Alzheimer’s disease in 2014, including a staggering 200,000 people younger than 65 with early-onset Alzheimer’s. By 2025, the number of people age 65 and older with Alzheimer’s disease is estimated to reach 7.1 million — a 40 percent increase. Almost two-thirds are women, whose risk for developing Alzheimer’s is 1 in 6, much more than the risk of breast cancer which is 1 in 11. Given that 60% of the caregivers are women, Alzheimer’s is a disease that is going to end up robbing many women of my generation from the joy that should be our carefree happy golden years, either suffering from Alzheimer’s or caring for a family member with Alzheimer’s.
Given the current absence of any kind of cure, as well as increasing awareness that symptoms develop over many years or even decades, it really makes sense for all of us to start eating and living now to PREVENT this disease from even THINKING about taking over our brains!
There are certain dietary changes to make – certain foods to eat, certain foods to avoid… and there are lifestyle changes to make – bad habits to break, good habits to get into. Way too much information to give in a single blog post but let’s start with nutrition.
So let’s start with the FOOD…
“Let food be thy medicine and medicine be thy food”, as good old Hippocrates used to say! Recent studies have shown that, within the brain of an Alzheimer’s patient, strands of plaque will actually be oozing out of the brain cells. This gooey plaque appears to be fueled by fatty, cholesterol-laden foods. The more these foods are on your plate and the higher your cholesterol level rises, the more plaques accumulate. And also hiding in those plaques are tiny traces of metals — iron, copper, and aluminum — and these appear to be potentially neurotoxic as well. So how is all this plaque and metal ending up in our brains???
No surprise, but the same fatty, cholesterol-laden food that fuels diabetes, high blood pressure, obesity and high blood pressure is also almost always found riding shotgun with Alzheimer’s.
Wouldn’t it be crazy if, say, the food we are eating that is causing the sudden increase in heart disease, diabetes and cancer, is the SAME THING that is causing the sudden increase in Alzheimer’s?
So what do I suggest?
1) Stop eating bad fats
Stop eating the saturated fats found in meats, cheeses, and dairy, laden with cholesterol that causes plaque, not only in the heart, but in the brain. Stop eating the transfats, the “Franken-fats” found in many processed and fried foods, listed on the ingredients labels as “partially hudrogenated vegetable oil”. And stay away from junk foods, processed foods and fast foods.
2) Start eating good fats
Our brains are nearly 60% fat, so essential fatty acids (EFA’s) are crucial for brain health. Ground flaxseed, walnuts, edamame, seaweed and mung beans are great sources of essential omega-3 fatty acids.
3) Eat foods high in Vitamin E
A powerful anti-oxidant, vitamin E may help protect neurons and nerve cells. In Alzheimer’s disease, neurons in certain parts of the brain start to die, which jump-starts the cascade of events leading to cognitive deterioration. Almonds, raw sunflower and pumpkin seeds, whole grains and dark leafy greens are all good ways to get your vitamin E naturally.
4) Eat food high in Vitamin C
Some studies suggest that vitamin C, either in foods or supplements, is protective against Alzheimer’s. In a January 2004 study published in the Archives of Neurology, researchers reported that older people who took daily supplements containing at least 500 mg of vitamin C were 64 percent less likely to develop the condition. Foods high in vitamin C are citrus fruits, tomatoes, papayas, and bell peppers. To get your Vitamin C supplement – go to www.alysonchugerman.myshaklee.com
5) Eat lots of dark leafy greens
Mentioned above as a great source of vitamin E, dark leafy greens also are a great source of folate. Exactly how folate may protect the brain is unclear, but it may be by lowering levels of an amino acid known as homocysteine in the blood. High levels of homocysteine may trigger the death of nerve cells in the brain, but folic acid helps break down homocysteine levels. High homocysteine levels have also been linked to an increased risk for heart disease. Kale, collard greens, spinach and broccoli are all great sources of folate.
6) An avocado a day keeps the Doctor away
Avocados stand alone as one of the best foods you can eat to boost brain health. As a monounsaturated fat high in potassium, avocados lower blood pressure and increase blood flow, both factors in reducing cognitive decline. High in folate, they fight brain tangles. High in vitamin K, they improve blood flow, decrease risk of stroke and help prevent Alzheimer’s.
7) Eat lots and lots of berries
The latest research presented at the National Meeting of the American Chemical Society in Boston found that blueberries, strawberries, and acai berries may help put the brakes on age-related cognitive decline by preserving the brain’s natural “housekeeper” mechanism, which wanes with age. This mechanism helps get rid of toxic proteins associated with age-related memory loss.
8) Red Wine and dark chocolate
You’re welcome. Though heavy drinking may raise your risk of Alzheimer’s, studies have shown that people who consume low-to-moderate amounts of red wine may be at reduced risk for Alzheimer’s disease. And eating dark chocolate every day may improve thinking abilities in people with mild cognitive impairment.
9) Supplements
The Shaklee Corporation has developed a new supplement that improves cognitive performance, reduces brain shrinkage and increases blood flow to the brain. It’s called MindWorks. To learn more about this amazing addition to your diet, please go to my website at www.alysonchugerman.myshaklee.com
10. Get support and guidance
Please email me at [email protected] for a complimentary consultation so that we can discuss your concerns and prevent Alzheimer’s.
Much of the information above is compliments of a fellow Health Coach and friend Laura Oatman from Whole Earth Wellness.
