Picture yourself parking your car at the grocery store. You go in, finish your usual shopping routine, pay for your groceries, and exit the store. Once you walk out with all these bags of groceries, you realize you've forgotten where you parked your car! This type of situation can be laughable, and, honestly, it happens to the best of us. Forgetfulness may even become more common as we age. Unfortunately, once this type of amnesia turns into forgetting how you even got to the grocery store, our brains may have already begun an evident cognitive decline known as Alzheimer's disease.
In honor of Alzheimer's Awareness Month, this issue is dedicated to nutrition and lifestyle interventions to fight Alzheimer's disease.
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The Nutrition Guide to Reducing Risk of Alzheimer's Disease
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Embrace the Mediterranean Diet. Much of the research conducted about Alzheimer's Disease and prevention points to an anti-inflammatory diet or the Mediterranean Diet. The basic principles of the Mediterranean diet include:- Eat more vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil.
- Eat poultry, eggs, cheese, and yogurt in moderation.
- Eat less red meat.
- Avoid sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils, and other highly processed foods.
Boost Intake of B Vitamins: As one grows older, B vitamins, including vitamins B6, B12, and folate become essential for brain health and cognitive function. The B vitamins play a vital role in boosting neurotransmitters' production that delivers messages between the brain and body. And since B vitamins are water-soluble, the body cannot store them up for when needed. Without consistent intake of these nutrients, the body is at risk for memory loss and neurodegenerative diseases such as Alzheimer's. Food sources of the B vitamins include tuna, beef, salmon, fortified cereals, beans, and leafy greens.
Drink spring or filtered water. Tap water may contain aluminum, a neurotoxin, and can significantly increase the risk for Alzheimer's disease when consumed in large amounts. While brain damage from aluminum toxicity requires a significant amount of aluminum consumption, limiting tap water consumption is an easy step for most people to take.
Get Nutty! Including various nuts and seeds in your diet will help increase brain-boosting vitamins and minerals, including vitamins E, B6, niacin, folate, magnesium, zinc, iron, calcium, copper, selenium, phosphorus, and potassium.
Explore Adding Supplements. While the general recommendation is to get nutrition from food, some nutrients could add extra brain-protecting benefits and can be explored with your health provider. A few brain-boosting supplements linked to preventing Alzhhemiers include omega-3-fatty acids, iron, vitamin A, vitamin E, selenium, B vitamins, zinc, choline, apple pectin, calcium, and magnesium.
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Daily Habits to Keep Alzheimer's at Bay
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Play Brain Games! Do a puzzle, crossword, or read a book to challenge those cognitive muscles and keep the brain active. Much research has shown that simple yet challenging tasks help reduce stress, anxiety and prevent brain function decline.
Don't Smoke. If you smoke, quit. Smoking more than doubles the risk of developing dementia and Alzheimer's disease.
Stay Active. Participate in moderate or intense physical activity such as biking, walking, swimming, or dancing regularly.
Brush (and floss) your teeth: Higher than average mercury concentrations have been found in the brains of Alzheimer's patients. The most common exposure to mercury is a dental amalgam (fillings). Not only has recent research shown that brushing your teeth prevents bacterial buildup, it also prevents cavities which can cause long-term cognitive damage.
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Featured Recipe
Salmon with Roasted Red Pepper Quinoa Salad
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Ingredients:- 2 tablespoons extra-virgin olive oil, divided
- 1.25 pounds skin-on salmon
- ½ teaspoon salt, divided
- ½ teaspoon ground pepper, divided
- 2 tablespoons red-wine vinegar
- 1 clove garlic, grated
- 2 cups mixed salad greens
- ½ cup chopped tomatoes
- 1 cup chopped roasted red bell peppers (from a 12-ounce jar), rinsed
- 2 cups cooked quinoa (see tip)
- 1 tablespoon sesame seeds (optional)
Directions
Heat 1 tablespoon of oil in a large nonstick or cast-iron skillet over medium-high heat. Pat salmon dry and sprinkle the flesh with 1/4 teaspoon each salt and pepper. Add to the pan, skin-side up, and cook until lightly browned 3 to 4 minutes. Turn and cook until it's cooked through and flakes easily with a fork, 1 to 2 minutes more. Transfer to a plate.
Meanwhile, whisk the remaining oil, 1/4 teaspoon each salt and pepper, vinegar, and garlic in a medium bowl. Combine salad greens, tomatoes, and peppers; toss with dressing.
Divide salad onto four plates, top with ½ cup cooked quinoa and 4 oz salmon.
Tip: Keep a package of frozen cooked quinoa on hand to add whole grains to dinner in a flash. Shelf-stable packets are a great choice, too, but tend to be higher in sodium, so check the label if that's a concern for you.
Per Serving: 430 calories, 21 grams fat, 4 grams saturated fat, 470 mg sodium, 23 grams carbohydrates, 3 grams dietary fiber, 36 grams protein
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Be Inspired
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"Peace of mind is the basis of a healthy body and a healthy mind; so peace of mind, a calm mind, is very, very important."
- Dalai Lama
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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