Alzheimer’s prevention is a field of study that has been gaining a lot of attention in the last few years. As of now, there is a lot we don’t know about Alzheimer’s disease and its causes, but the information we have now has given us some clues on how we can help slow down and even prevent the onset of these diseases.
Dietary changes are among the interventions that show promises in terms of preventing Alzheimer’s. Let’s take a look into why that is, and what diets are known to be effective.
The many causes of the disease
Alzheimer’s and other forms of dementia lack a singular causing factor. Instead, the condition seems to develop due to a multitude of contributing elements, some of which can be affected by your dietary habits.
Take cardiovascular health, for example. Studies have found that there’s a positive correlation between the existence of cardiovascular diseases and the development of Alzheimer’s disease, as well as other forms of dementia. In fact, some autopsy studies have found that as many as 80 percent of individuals with Alzheimer’s disease also had cardiovascular diseases.
It can be inferred, therefore, that diets and habits that help reduce the risk of cardiovascular diseases have a positive effect in reducing one’s risk for developing Alzheimer’s and other forms of dementia. And indeed, that appears to be the case. On top of that, there’s also indication that healthy eating habits can help reduce the early biomarker of Alzheimer’s in the body, and that maintaining certain food eating habits help protect the brain against the development of the disease.
With all that in mind, let’s take a look at three diets that have been linked to a reduction in the risk of Alzheimer’s: the Mediterranean diet, the DASH diet, and the MIND diet.
The Mediterranean diet
When studying the eating patterns and the health of different cultures around the world, scientists noticed that people who live in Mediterranean countries like Italy and Greece tend to be healthier, live longer, and are at very low risk for heart disease. That turned out to be due to the combination of active lifestyles and healthy eating habits, both of which are common in those regions.
Today, the Mediterranean diet is often featured in lists of the healthiest diets, with many studies backing up its health benefits. There’s also some indication that following this diet can reduce your risk of developing Alzheimer’s.
In general, this diet involves eating lots of vegetables, fruits, seeds, and whole grains. There’s also a focus on olive oil, herbs, poultry, cheese, yogurts, and seafood. Red meat rarely makes an appearance in Mediterranean meals.
That said, it should be stated that there is not a singular Mediterranean diet. After all, there are many countries around the Mediterranean Sea, each of them with their own traditions and cuisines.
The DASH diet
While the Mediterranean diet is a result of real-world traditions, the DASH diet was created by nutritional experts with a very specific goal in mind. “DASH” stands for “Dietary Approaches to Stop Hypertension”. The diet is designed to treat and prevent hypertension by helping people develop lifelong healthy eating habits.
Like the Mediterranean Diet, DASH also has a heavy focus on fruits, vegetables, and grains. The diet also promotes the consumption of poultry, fish, and lean meats, as well as nuts, seeds, and legumes.
Since the diet was researched and designed, the guidelines on how to follow it are clearer than those of the Mediterranean diet.
The MIND diet
Recently, interest in the way diets can impact the onset of degenerative brain diseases has led to the creation of MIND, a diet that mixes principles of both the Mediterranean diet and the DASH diet. “MIND” stands for “Mediterranean–DASH Intervention for Neurodegenerative Delay”, and recent studies on the effectiveness of the diet have shown promising results.
One study found that people who followed the MIND diet had a 53 percent reduction in their rate of Alzheimer’s disease over a five-year period when compared to a control group.
Like DASH, MIND also comes with very specific recommendations on how many servings of fish, vegetables, grains, berries, nuts, beans, and red meat you should have every week. Making it relatively straightforward to follow for those who are willing to commit to it.
On top of strengthening your heart and mind, healthy eating habits can also help you maintain your hormonal balance and regulate your mood. Especially if you combine said eating habits with other natural substances that can help you relax.