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Monitor and control blood sug- ar: Type 2 diabetes increases the risk


for dementia. Brenda Davis, a registered dietitian in Vancouver, British Columbia, and author of Te Kick Diabetes Cookbook: An Action Plan and Recipes for Defeating Diabetes, advises reducing the glycemic load of the diet by limiting refined carbohy- drates and sugars, and eating a high-fiber, plant-based diet. Dorothy Sears, Ph.D., a member of the


executive committee of the Center for Cir- cadian Biology at the University of Califor- nia, San Diego, says it’s not just what we eat that matters, but when. She discovered multiple metabolic benefits, including re- duced blood sugar, with prolonged nightly fasting—13 hours between the last meal at night and the first meal in the morning. Brenda Davy, Ph.D., a registered


dietitian and researcher at Virginia Tech, in Blacksburg, says hydration can influ- ence blood sugar, weight and cognition, especially among middle-aged and older populations. She recommends drinking two cups of water prior to meals to moder- ate food intake.


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Focus on ‘good’ fats: Olive oil, nuts, avocados, and omega-3 fatty


acids found in fatty, cold-water fish protect both the heart and brain. Michael Lewis, M.D., based in Potomac, Maryland, recom- mends an “omega-3 protocol” to help his patients recover from traumatic brain in- jury, which can increase risk for dementia.


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Spice up your diet: Batavia recom- mends cooking with brain-protecting


herbs and spices such as turmeric, cin- namon, thyme and rosemary, which can help reduce inflammation and risk for dementia.


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Mind your gut: Western medicine has historically separated the brain


from the rest of the body. But research on the “gut-brain axis” shows there’s com- munication between our gut microbes and brain, plus direct links to neurodevelop- mental disorders and dementia. “What goes on in the gut influences every man- ner of activity within the brain: the health of the brain, the functionality of the brain, the brain’s resistance to disease process and even mood,” says Perlmutter. Both Perlmutter and Teresa Martin,


a registered dietitian in Bend, Oregon, emphasize the importance of high-fiber plant foods that gut microbes need to produce beneficial, short-chain fatty acids to protect against inflammation, insulin resistance and “leaky gut”.


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Prioritize sleep: All brain (and gut) experts recommend adequate sleep—


seven to eight hours each night—to restore body and mind.


Exercise: Both Morris and Perlmut- ter recommend aerobic activities in


particular, like walking, swimming and cycling, to improve blood circulation to


the brain and increase the production of a hormone called brain-derived neuro- trophic factor, which is responsible for stimulating neuron growth and protecting against cognitive decline.


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Avoid environmental toxins: Exposure to pesticides, pollutants and


heavy metals such as lead, mercury and arsenic can increase the risk of neurode- generative disorders, including Alzheim- er’s and Parkinson’s. Choosing organic food both reduces exposure to toxins and protects water quality and farmworker health. Virginia Rauh, Ph.D., deputy


director of the Columbia Center for Chil- dren’s Environmental Health, in New York City, spoke at the National Pesticide Forum in Manhattan in April. She explains that of the 5,000 new chemicals introduced each year, “at least 25 percent are neurotoxic,” and even very low-level exposure can harm children’s neurodevelopment.


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Socialize: In studies of “Blue Zone” populations that enjoy longevity with


low rates of dementia, social engagement appears to be the secret sauce for quality of life.


Melinda Hemmelgarn, the “Food Sleuth”, is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@gmail.com.


Protecting and Nourishing Gut Microbiota


Dietitian Teresa Martin suggests: n Strive to eat a wide variety of plant species and at least 30 grams of fiber every day (some cooked and some raw). n Limit “microbial assassins”, including refined carbohydrates and added sugar (no more than 25 grams or six teaspoons of added sugar per day); sugar substitutes; food additives such as polysorbate-80 and carboxymethylcellulose; smoking and vaping; chronic stress; antimicrobial soaps and sanitizers; antibiotics; proton pump inhibitors; high-fat diets; and processed meats.


n Move every day for at least 30 minutes; don’t sit for more than 30 minutes and get outside. n Relax with yoga, meditation or mindfulness. n Sleep seven to eight hours each night.


20 Hudson County NAHudson.com


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