Choose fats wisely: Arizona neurolo- gist Dr. Marwan Sabbagh, co-author of The Alzheimer’s Prevention Cookbook, points to numerous studies suggesting a link between saturated fat in butter, cooking oil, cheese and processed meats and increased risk of Alzheimer’s. “In animals, it seems to promote amy- loid production in the brain,” he says. In contrast, those that eat more
fatty fish such as herring, halibut and wild-caught salmon that are rich in the anti-inflammatory omega-3 fatty acid DHA, are at lower risk. Sabbagh notes that DHA, when it’s a steady part of the diet, plays a critical role in form- ing the protective “skin of the brain” known as the bilipid membrane, and may possibly offset production of plaque in the brain, thus slowing its progression during the earliest stages of dementia. Aim for three weekly servings of fatty fish. Vegetarians can alternatively consider supplementing meals with 1,000 to 1,500 milligrams daily of DHA, says Isaacson.
Eat more berries and kale: In general, antioxidant-rich fruits (especially ber- ries) and vegetables are major preven- ters of oxidative stress—the cell-damag- ing process that occurs naturally in the brain as we age. One recent study published in the
Annals of Neurology found that women eating high amounts of blueberries and strawberries were able to stave off cognitive decline 2.5 years longer than those that did not. Rich in antioxidant flavonoids, blueberries may even have what Sabbagh terms, “specific anti- Alzheimer’s and cell-saving properties.” Isaacson highlights the helpful- ness of kale and green leafy vegetables, which are loaded with antioxidants and brain-boosting B vitamins. One recent University of Oxford study in the UK of 266 elderly people with mild cogni- tive impairment found that those taking a blend of vitamins B12
daily showed significantly less brain shrinkage over a two-year period than those that did not.
, B6 and folate
Spice up: Sabbagh notes that India has some of the lowest worldwide rates of Alzheimer’s. One possible reason is the population’s love of curry. Curcumin, a compound found in the curry-flavoring spice turmeric, is another potent anti- oxidant and anti-inflammatory. He recommends sprinkling one
teaspoon of curcumin on our food ev- ery day and cooking with antioxidant- rich cloves, oregano, thyme, rosemary and cinnamon. A 2011 Israeli study at Tel Aviv University found that plaque deposits dissolved and memory and learning behaviors improved in animals given a potent cinnamon extract. Begin a brain-healthy diet as early
as possible. “Brain changes can start 25 years before the onset of dementia symptoms,” says Sabbagh. “It’s the end result of a long process, so don’t wait. Start your prevention plan today.”
Lisa Marshall is a freelance health writer outside of Boulder, CO. Connect at
Lisa@LisaAnnMarshall.com.
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