Alzheimer is a disorder that affects how the brain works. It is a condition that mostly affects adults of 60 years and above although it can set in when you are in your 50s. The disorder causes the development of plaques in the brain, leading to loss of connectivity between neurons in the brain. Neurons play two very important roles; transmitting messages between different parts within the brain and from the brain to other body parts including body organs and muscles.
Development of the disorder is gradual and it presents such symptoms loss of memory, minimal sense of smell, vision impairment, impaired judgment/reasoning, sleeplessness, agitation, aggression, increased anxiety, and cognitive difficulties among other symptoms.
Although it is not clear what is responsible for causing the disorder, scientists believe that its development is linked to such factors as genetic mutation, poor lifestyle, environmental factors, free radicals in the brain, and atrophy (shrinkage of the brain due to advanced age).
There is no cure for Alzheimer. The only viable treatment option available is prevention, of which diet plays the major role. Specific foods have been found to maintain good health of the brain, which goes a long way in preventing the development of Alzheimer.
1. Leafy Vegetables
Eating leafy vegetables on a regular basis plays the very important role of preventing the development of Alzheimer. Leafy vegetables contain vitamins A, C, and K. They are also rich in Choline, which is very important in improving memory. All these are in addition to folic acid/folate and trace minerals that serve to protect and enhance the performance of the brain.
Include kale, spinach, collards, and broccoli in your diet to maintain your brain’s health. This serves to prevent the development of Alzheimer. It is important that you have at least a serving of these leafy vegetables three times in a week to obtain the benefit. You may choose to prepare salads or cook them slightly so as not to destroy the nutrients.
A recent research study conducted by researchers at the University of Manchester established that eating berries and other colored fruits reduce the risk of such diseases as multiple sclerosis, Alzheimer and Parkinson’s. This is because berries and other colored fruits contain iron chelators and anthocyanins. While the former act to detoxify bad iron in your body, the latter crosses the blood-brain barrier to promote memory.
Berries including blueberries and other colored fruits are readily available. Eat different types of berries at least twice a week to help prevent the development of Alzheimer.
The benefit of eating fish for a healthy brain cannot be overemphasized. Fish is rich in Omega-3 fatty acids, which is very good for your brain. Omega-3 fatty acids are very important in improving the performance of brain cell membranes, which leads to stable brain cells that enhance memory.
Eat an oily fish at least once per week to obtain sufficient amount of Omega-3 fatty acids. The specific fish you need to include in your diet are salmon, herring, sardines, mackerel, tuna, and trout.
4. Red Wine
Red wine boosts the performance of the brain. It also provides for cognitive benefits. This is simply because it contains resveratrol, a substance that helps in improving heart health, in fighting cancer and in enhancing the brain’s cognitive performance.
Drink a glass of red wine at least once per week to prevent the development of Alzheimer.
Curry contains turmeric, a powerful ingredient that benefits the body in different ways. Turmeric is largely made up of turmerone, a compound that has been tested in rats and found to cause multiplication of brain cells faster. Curry also contains curcumin, a biomolecule substance that is effective in preventing the development of plaques in the brain.
Include curry in your food as a spice every day to obtain the benefits.
Nuts are good food rich in varied nutrients and minerals that are beneficial to the brain. Eating a nut a day goes a long way in promoting the health of the brain and the whole body. Contrary to common belief, scientists have established that although nuts contain a high amount of calories, eating nuts does not present any risk of obesity.
Apart from calories, nuts provide your body with healthy fats, fiber, Omega-3 fatty acids, and vitamin E among other nutrients. Some of the best nuts include walnuts, almonds, hazelnuts, pecans, cashews, and peanuts.
Eating beans provide your body with fiber and protein. Beans are also low in calories, which is good for your health. They also contain powerful antioxidants that help to make your brain sharp.
Eating different types of beans at least three times in a week is highly recommended. Some of the best beans you need to include in your diet include bush, pole, pinto, garbanzo, and navy beans.
7. Whole Grains
Eating whole grains instead of refined grains benefits the whole of your body. Whole grains are rich in protein, magnesium, phosphorus and the B vitamins that benefit the brain. Furthermore, whole grains contain avenanthramide, a powerful antioxidant that eliminates free radicals in your body including from your brain.
Eat varied whole grain foods at least twice in a week to prevent Alzheimer. Whole wheat, oatmeal, brown rice, barley, rye, corn, buckwheat, freekeh, and quinoa are some of the whole grain foods you need to include in your diet.
Eating poultry instead of beef or other red meat does not only benefit your heart. It is also beneficial to your brain. Consider eating at least three servings of poultry every week to help prevent Alzheimer.
9. Olive Oil
Natural oils are generally good for your body. Olive oil, in particular, has been found to play the important role of protecting glial cells. These are cells in the brain that are essential for the optimum performance of both the central and peripheral nervous systems. These cells control the rate at which signals are transmitted from one part of the brain to another and to other parts and organs of the body.
Consider sticking to Olive oil as your main cooking oil to help improve the performance of the brain, enhance cognitive ability and protect against Alzheimer.
These foods are readily available regardless of your location. Making them part of your routine diet is a sure way of preventing Alzheimer and many other diseases and health conditions.