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Feature Articles: Health Take Charge of Your Health, Dodge Dementia with DietLynda Johnson, R.D., regional nutrition and health education specialist, University of Missouri Extension |
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One of the most feared aspects of aging is dementia, losing our
memory and reasoning abilities. Research is underway to unlock
the mystery of senility so that the condition can be treated and
possibly even prevented. Alzheimer’s disease accounts for 50 to
70 percent of all dementia. As baby boomers age, the estimated
4.5 million Americans currently affected by Alzheimer’s could
grow to as many 16 million by the year 2050.
Alzheimer’s involves the degeneration of brain cells or
neurons. Within the nerve cells of brains damaged by Alzheimer’s
disease, twisted, tangled strands of proteins form, and on the
outside of the cells, deposits of protein clumps or plaque
accumulate. Experts indicate that only about 5% of Alzheimer’s
cases may be linked to heredity, or have a genetic component,
thus, environmental influences and lifestyle, including diet and
exercise, may have greater impact on increasing your risk for
Alzheimer’s disease.
Research at major centers for the study of aging and
Alzheimer’s disease across the nation indicates that what’s good
for the heart, may also be good for the brain. The research
suggests that factors which increase your risk for chronic
diseases are also the same factors detrimental to the brain.
People with heart disease, diabetes, and obesity are at greater
risk for Alzheimer’s disease.
A recent study conducted by the Chicago Health and Aging Project
(CHAP) involving more than 800 participants found that those
with diets high in saturated fats had twice the risk of
developing Alzheimer’s disease. In that same study, participants
who consumed even moderate amounts of trans fats had 2 to 3
times the risk for Alzheimer’s. Other studies linked high blood
cholesterol and high blood pressure with increased risk for
dementia.
When diabetes is not properly controlled, you increase your
chances for dementia. This correlation stems from the
circulatory damage which results from elevated blood sugars and
risk of free radical formation – molecules that damage cells.
Research at UCLA suggests that lifestyle changes that improve
blood sugar control could also improve the brains in Alzheimer’s
patients.
“It appears that what is good for you, is also good for your
brain,” states Lynda Johnson, M.S., R.D., Regional Nutrition &
Health Education Specialist with University of Missouri
Extension. “Most of the Alzheimer’s related studies to date have
involved animals rather than humans, however, the ideas being
tested for the most part represent healthy lifestyle
strategies,” Johnson said. According to Johnson you can improve
your overall health, and reduce your risk for Alzheimer’s
disease by consuming the following:
- Boost your brain power with B Vitamins – Folate, B6, B12 Be sure you have adequate amounts of folate, B6, and B12 in your diet by eating more nuts, dark green leafy vegetables, whole grain cereals, orange juice, bananas, lean meat, poultry, eggs, and lowfat milk.
- Eat a rainbow of color each day. Include lots of color in your meals by consuming more fruits and vegetables which are rich sources of important antioxidants that help prevent the damage to your brain by free radicals. Citrus fruits, blueberries, strawberries, tomatoes, kiwi, peppers, and broccoli are good sources of vitamin C. Another important antioxidant is vitamin E which can be found in vegetable oils (salad dressings), avocado, almonds, peanuts, and sunflower seeds.
- Reach for food, not vitamin supplements or pills emphasized Johnson. Research studies found the antioxidant benefit in reducing risk for Alzheimer’s disease from food sources not in taking supplements of these nutrients.
- Fish as brain food. There may be some truth in this old adage. The CHAP study on Alzheimer’s disease found less risk when one fish meal per week was consumed. Our brain cells are loaded with the omega-3 (DHA) type of fat, the same healthy fat found in fish. Thus, to guard against Alzheimer’s disease eat more fish, especially salmon or tuna. However, don’t defeat the benefit by frying fish; grill, bake or broil instead. Use low-fat salad dressing when making tuna salad.
- Use it, or lose it. Your brain needs stimulation, so find ways to keep mentally active as you age. Physical activity also plays a key role in brain health, by increasing circulation and oxygen to the brain. A European study reported in Neurology found that men over 70 who remained physically active also stayed more mentally alert.
The really big payoff for regular exercise and healthful
eating could be that you may stave off dementia as well as
chronic disease.
For more information on nutrition and health, contact Lynda Johnson, M.S., R.D., University of Missouri Extension, 14 E. 19th Street, Higginsville, MO 64037, or email johnsonl@missouri.edu.
Last update: Tuesday, May 05, 2009
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