Leena Watts
There is no cure for Alzheimer's disease, and it is not considered preventable. However, studies have shown that certain diets may help slow the progression of the disease or reduce the risk of developing it. One such diet is the Mediterranean diet, which includes wholegrain starchy foods, fruits, vegetables, pulses, nuts, seeds, and fish, while limiting red meat, sugar, and saturated fat. Another diet that has been associated with a reduced rate of Alzheimer's is the MIND diet, which combines the Mediterranean diet with the DASH diet and includes green leafy vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine. While there is no single best food to fight Alzheimer's, eating patterns that include anti-inflammatory foods and specific nutrients may help protect the brain and reduce the risk of cognitive decline.
| Characteristics | Values |
|---|---|
| Diet Type | Mediterranean-style, MIND |
| Foods to Include | Fish, blueberries, leafy greens, curcumin (turmeric), olive oil, nuts, berries, whole grains, beans, poultry, wine |
| Foods to Limit | Red meat, processed meat, high-mercury fish (e.g., swordfish, bigeye tuna), solid fats, salt |
| Additional Benefits | May reduce risk of heart disease, type 2 diabetes, and hypertension |
| Supplements | No proven supplements to prevent Alzheimer's; multivitamins may improve memory and cognitive function |
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What You'll Learn
The MIND diet
The five food groups that are recommended to be limited include butter and margarine, with less than one tablespoon per day recommended. Cheese is recommended to be eaten less than once per week, and red meat is recommended to be limited to less than four servings per week. Fried foods and sweets are also recommended to be limited.
Research has shown that the MIND diet can improve brain health and lower the odds of developing conditions like Alzheimer's disease, dementia, and other forms of age-related cognitive decline. One study found that people who adhered most closely to the MIND diet had a 53% reduced rate of Alzheimer's compared to those who did not follow the diet closely. Another study showed that even those who moderately followed the MIND diet reduced their risk of Alzheimer's by 35%. The MIND diet has also been shown to be associated with lower beta-amyloid levels in the brain and may help manage other conditions that increase Alzheimer's disease risk.
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Mediterranean diet
A Mediterranean-style diet has been shown to benefit cognitive performance and reduce the risk of cognitive decline. The diet is rich in nutrients important for brain health, including anti-inflammatory and antioxidant properties.
The Mediterranean diet consists of vegetables, fruits, legumes, whole grains, nuts, seeds, and at least three servings of fish each week. Most of the fat in this diet comes from olive oil, and alcohol is consumed in moderation with meals. It is recommended to eat more wholegrain starchy foods, pulses, and lower-fat dairy foods, while eating less red meat and solid fats like butter or lard. When it comes to fish, it is best to consume oily types like salmon and mackerel, while limiting battered or breaded fish, which are high in unhealthy fats.
Research has shown that the Mediterranean diet may help protect the brain from damage caused by Alzheimer's. One study found that participants who closely followed the Mediterranean diet had a 40-54% reduction in the risk of developing Alzheimer's disease. Another study of older adults showed that those who adhered most closely to the Mediterranean diet had fewer signs of Alzheimer's brain pathology.
The Mediterranean diet is also associated with lower beta-amyloid levels in the brain and may help manage other conditions that increase Alzheimer's risk, such as heart disease, type 2 diabetes, and hypertension. While it is not the only factor in preventing Alzheimer's, it can be a beneficial strategy along with physical activity and other lifestyle changes.
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Anti-inflammatory diets
While Alzheimer's disease is not considered a preventable condition, anti-inflammatory diets may help slow the progression of the disease and reduce the risk of developing it.
The Mediterranean diet has been associated with a lower risk of developing cognitive problems and a higher level of cognitive function. One study showed a 40-54% reduction in the risk of developing Alzheimer's disease for people who closely followed a Mediterranean diet. Another study showed that participants who took a daily multivitamin had significant improvements in memory and executive function compared to those who did not.
In addition to the Mediterranean diet, other anti-inflammatory diets such as the MIND diet have been associated with a reduced rate of Alzheimer's. The MIND diet includes blueberries, leafy greens, and curcumin (found in the spice turmeric). These diets are also associated with lower beta-amyloid levels in the brain and may help manage other conditions that increase Alzheimer's disease risk.
Overall, anti-inflammatory diets may play a role in preventing and slowing the progression of Alzheimer's disease. However, it is important to note that diet is only one factor among many, including physical activity, genetics, and exposure to pollution, that can impact the development of the disease.
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Fish and brain health
While Alzheimer's disease is not preventable, certain diets may help slow down its progression or reduce the risk of developing it. Studies have shown that a diet that includes regular fish consumption is associated with higher cognitive function and slower cognitive decline with age.
Fish is a good source of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are crucial for supporting cognitive health. Our bodies cannot produce these acids on their own, hence the need to include them in our diets. DHA is found in high amounts in the brain and plays an important role in the cell membranes in our brain tissue. EPA is important for brain health functions and metabolic processes.
Neuroscientists recommend consuming fish regularly to support brain health. Fatty fish such as herring, mackerel, salmon, sardines, and tuna are good sources of omega-3 fatty acids. Other seafood choices are also welcomed in the diet. It is important to limit the consumption of larger and long-lived fish such as swordfish, ahi, bigeye tuna, orange roughy, marlin, and king mackerel as they contain high levels of mercury.
In addition to fish, a Mediterranean-style diet has been shown to benefit cognitive performance and lower the risk of developing cognitive problems. This diet includes fruits and vegetables, nuts, seeds, olive oil, grains, and legumes. It also includes white and oily fish, such as mackerel and sardines.
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Vitamins and supplements
While Alzheimer's disease is not considered a preventable condition, certain vitamins and supplements may help slow the progression of the disease and reduce the risk of developing it.
Multivitamins
Multivitamins have been shown to improve memory and executive function in older adults. A 2023 study showed that multivitamins helped boost memory test scores in older adults compared to participants who took a placebo. Similarly, a 2022 study showed that participants who took a daily multivitamin performed better on a wide range of cognitive tests and showed significant improvements in memory and executive function (attention, planning, and organization) compared to those who did not take a daily multivitamin.
Vitamins B and E and Gingko Biloba
Vitamins B and E and gingko biloba are over-the-counter vitamins and supplements that have shown early promising results in preventing Alzheimer's or cognitive decline. They are thought to attack oxidative damage or inflammation, protect nerve cells, or influence other biological processes involved in Alzheimer's.
Omega-3
Omega-3 is a kind of fat found in cell membranes and is important for brain health throughout life. It is thought to reduce inflammation and oxidative stress in the brain, which may contribute to the development of Alzheimer's disease. While studies have found that eating fish or taking fish oil/omega-3 supplements did not affect Alzheimer's disease risk, they do reduce the risk of dementia as a whole.
Antioxidants
Antioxidants found in fruits and vegetables in the Mediterranean diet may help protect against some of the damage to brain cells associated with Alzheimer's disease. They are also associated with maintaining memory and thinking skills.
Anti-inflammatory foods
Eating patterns that include several anti-inflammatory foods, such as leafy greens, nuts, berries, whole grains, beans, and olive oil, may help prevent or slow the progression of Alzheimer's disease.
While these vitamins and supplements may be beneficial, it is important to note that more research is needed to fully understand their effectiveness in preventing or slowing Alzheimer's disease.
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Frequently asked questions
Alzheimer's disease is the most common form of dementia, and is not considered a preventable condition. However, certain eating patterns may lower your risk of developing the disease.
The MIND diet is a combination of the Mediterranean and DASH diets, designed to prevent or slow brain decline. It includes 10 food groups: green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine. Studies have shown that it lowers the risk of Alzheimer's by 53% in those who follow it closely and by 35% in those who follow it more loosely.
The Mediterranean diet includes wholegrain starchy foods, fruits, vegetables, pulses, nuts and seeds, oily fish, and dairy, with low intake of meat, sugar, and saturated fat. It is high in antioxidants from fruits and vegetables, which may help to protect against some of the damage to brain cells associated with Alzheimer's disease. Studies have shown that it may reduce the risk of Alzheimer's by 23-54%.
Anti-inflammatory diets may help slow the progression of the disease and reduce the risk of developing it. A diet that includes regular fish consumption is associated with higher cognitive function and slower cognitive decline with age. However, it is important to note that there is currently not enough evidence to suggest that a diet rich in omega-3 will reduce the risk of Alzheimer's.
