Many people may have heard of the Mediterranean diet and its connection to Alzheimer’s, but recent studies have continued to show that the right foods can help improve our cognitive function. Building molecular pathways and giving your brain essential nutrients starts with a well-balanced diet. Eating patterns and the frequency of the foods you eat can also impact your risk of Alzheimer’s, which is much harder to change in adults who have been eating processed foods their entire lives. Let’s look at how certain foods can increase or decrease your risk of Alzheimer’s, what your brain needs to remain sharp, and tips for changing your food intake.
Brain Healthy Foods
There are many foods that are considered brain-healthy, allowing your body to create new pathways and remain strong. Eating a well-rounded diet is the best way to achieve overall health, but these specific foods have shown results for preventing cognitive decline. Some brain-healthy foods include:
- Green leafy vegetables
- Fish
- Beans
- Berries
- Nuts
- Olive oil
The best way to prevent cognitive decline is to avoid overly processed foods, fried fast food, and added sugars. These can slow down your body and your brain, leading to slower reaction times and memory issues.
Improves Neural Plasticity
When someone has weight struggles, insulin problems, or gut issues, the signals your digestive system is sending to the brain can’t be trusted. Changing the brain activity and hunger responses is often what is needed for these people to lose weight or reduce bloating. Improving these brain pathways is referred to as neural plasticity or the brain’s ability to change and adapt. Providing nutrients to the brain through proper foods is known as the gut-brain axis. The bacteria in the gut can be linked to how we process information, so our gut microbiome must be balanced to prevent Alzheimer’s or worsen mental illness.
Optimize Focus
Brain-healthy foods can help hydrate the brain and body since we are made up of about 90% water. Eating fruits and vegetables can help reduce fatigue and brain fog that is common with dehydration. A lack of any vitamin, mineral, or water in the body for a prolonged period of time can cause brain deterioration, increasing the risk of Alzheimer’s and dementia.
Tips For Adjusting Your Diet
Adjusting your diet can be a helpful step in preventing Alzheimer’s, obesity, and mood disruptions. Adjusting your diet and behaviors around food can be a long process, so giving yourself grace and extra time to adjust is important. Even if you feel too old to start decreasing the risk of Alzheimer’s, it is never too late to make healthier choices and rewire your neuropathways.
The first step to changing your eating habits to help lower the risk of Alzheimer’s is to find what foods you need more of. If vegetables or fruits are lacking from your diet, try finding ones that you enjoy or that are readily available during each season. If you need more protein, try creating a meal plan that includes protein-rich foods, which will keep you full for longer.
Modifying your environment is another way to improve your eating habits. Meal prepping healthy meals or having a variety of fruits and vegetables on hand is a good place to start. Try to avoid buying sugar snacks or junk food, or store them out of sight to limit how often you reach for them. Keeping temptations low is the best way to modify your environment and achieve better health.
Another tip for healing your thoughts on food is to eat slowly. Paying attention to hunger cues and noticing when your body is full is a great way to avoid overeating. Overeating will put you over your daily calorie limit and could lead to bloating, fatigue, and brain fog. Focus on what you are eating while you are eating it by avoiding scrolling on your phone or watching TV. You may also find you eat more slowly when eating with someone, so invite a friend to lunch or dinner.
Nutritional Help From Regeneration Health
We know that maintaining a healthy diet can be difficult in your busy life. Regeneration Health offers nutritional counseling to help you achieve better overall health. What you eat affects all aspects of your life, so we do all we can to help you lower the risk of Alzheimer’s and other health concerns. Through diet, hydration, and functional medicine, Regeneration Health can help you live a more balanced lifestyle. We help you achieve optimal health through innovative techniques, in combination with traditional medicine and healthcare. As you age, you may have hormone imbalances or produce less vitamins needed to keep your body healthy. Reach out to us to get a tailored health plan for your unique needs.