Many people wish to be physically and mentally fit in old age. But dementia is increasing rapidly. Around 8.6 percent of people over 65 in Europe are affected. In Germany alone, 900 people daily Alzheimer's disease (Information sheet of the German Alzheimer Society). The most common form of dementia is Alzheimer's. And for this disease there are prevention approaches.
In other words, you can now do something to be healthy later. Prevent Alzheimer's: Nutrition plays a crucial role. Find out more here.
Alzheimer's Disease at a Glance
Alzheimer's and dementia are often used as synonyms or are misunderstood. Dementia is the umbrella term for all diseases that are associated with an impairment of memory, thinking or other brain functions. most common form of dementia is the Alzheimer's dementia.
It is slowly progressive and incurableHowever, the progression can be slowed down. From a biological point of view, certain parts of the brain shrink, which can be seen on an MRI or CT scan. Protein deposits in the brain are responsible for the death of nerve cells.
There are various causes for the disease. Genetic factors are involved, but are only the sole cause of Alzheimer's in three percent of cases. Other risk factors appear to have a much greater influence. These factors include:
- increased age
- high blood pressure
- elevated cholesterol levels in the blood
- elevated homocysteine levels in the blood
- untreated or poorly controlled diabetes
- oxidative stress
- arteriosclerosis (hardening of the arteries)
It is also suspected that inflammatory processes in the body, head injuries, viral infections of the brain and increased autoimmune antibodies may also play a role.
Diet and the Risk of Alzheimer's
You may have noticed that some of the risk factors to the diet-related diseases For example, a high homocysteine level is usually caused by a folic acid, vitamin B12 or vitamin B6 deficiency or excess weight.
Also diabetes is partly caused by a poor diet. People who eat a lot of sugar and white flour have an increased risk of this disease. In addition, too much Sugar just like alcohol oxidative stress in the body.
Even with high blood pressure is that Dietary behavior factor in the development of the disease. The causes include obesity, increased alcohol consumption and too much table salt (in salt-sensitive people).
Height cholesterol levels are influenced on the one hand by hereditary factors and on the other hand by the way of life, which also includes nutrition. overweight, unhealthy fats and a lack of exercise have an influence.In addition, a hypothyroidism, which is often accompanied by a long-lasting iodine deficiency is triggered, and liver disease, which also often caused by diet, causes of high cholesterol levels.
Last but not least, arteriosclerosis one nutrition-related disease, because the essential faFactors that make it likely to develop include diabetes, a high blood pressure and a high cholesterol levels.
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It's time to act now: 5 nutritional tips to prevent Alzheimer's
Even if an unhealthy Nutrition is not yet considered a direct cause of Alzheimer's dementia, it is nevertheless clear that most of the risk factors depend on it.
A healthy diet can therefore be considered at least as an indirect influence. The good thing about this is that adjusting screw you can completely consciously turn and change something.
With it minimize you not only that Risk, Alzheimer's disease, but also many other diseases of civilization. We give you 5 tips on the ideal diet to prevent Alzheimer's:
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Omega-3 fatty acids from the sea and mushrooms for cholesterol levels
Healthy fatty acids are good for your health in many ways. Omega-3 fatty acids contribute to maintaining normal cholesterol levels and normal brain and heart function.
These special fatty acids are mainly found in products from the sea. fish and microalgae are therefore good sources. For vegans or people who do not eat fish, a combination of algae oil and other typical vegetable oils such as linseed oil in the diet makes sense.
This means that you can get enough of the valuable fatty acids even without eating fish.
Reading tip:
Omega-3: Omega-6 ratio: The right balance is crucial!
Another way to access your cholesterol levels, are mushrooms. More precisely, the Mu-Err mushroom.
In a scientific study Rats were given the mushroom in high quantities and at the same time a diet that actually increases cholesterol levels. In comparison to a control group that only received the food without mushroom, lowered even the cholesterol level.
However, this special mushroom is used for a lot more in Ayurvedic medicine: It is also said to blood flow properties improve, strengthen the immune system and be helpful for intestinal problems.This makes him a great all-rounder in the Prevention against Alzheimer's disease.
A delicious way to use the particularly valuable Mu-Err medicinal mushroom into your daily diet.
2nd Blackberries, barley grass and broccoli are rich in antioxidants
Oxidative stress is through antioxidants buffered, because they act as radical scavengers. Such antioxidants are Vitamin C, vitamin E, vitamin B2, zinc, selenium and secondary plant substances.
This is exactly what is in fresh vegetables and fruits. All berries such as blackberries, but also broccoli, carrots and many more are particularly rich in such substances. Barley grass is also a great radical scavenger, because it contains chlorophyll can also fulfill the protective function in the body.
For you, this means that a diet with lots of fresh greens is a first step towards preventing Alzheimer's. You can achieve this with a delicious chlorophyll power bowl, for example.
The German Nutrition Society recommends five portions of vegetables and fruit per day, whereby three portions of vegetables and two portions of fruit In addition, the professional association states in a statement that the previous studies on cognitive performance and dementia risk demonstrate a relationship between vegetable and fruit consumption and the disease.
A high consumption is considered possible risk-reducing Vegetables seem to play a much larger role.
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Whole Grain for Full Health
Our Brain does not weigh much in relation to the total body mass, but it still requires about 20 percent of the energy from food.
It prefers to work with glucose, i.e. sugar. But that does not mean that we should eat sugar, quite the opposite. For a constant supply of glucose, complex carbohydrates necessary. Whole grain products are therefore the ideal fuel for the brain.
They are also for the prevention of diabetes and obesity an important measure.
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Nerve food: B vitamins
For healthy nerve cells even in old age, they must be well cared for throughout life. B vitamins are of great importance for the nerves, because vitamins B1, B6 and B12 contribute to the normal function of the nervous system Pantothenic acid, also known as vitamin B5, contributes to normal mental performance.
Since the B vitamins often work closely together, it is important to have an adequate supply of all of them.B vitamins are found in the following foods, for example:
- sesame
- sunflower seeds
- legumes such as lentils or chickpeas
- bananas
- wheat germ
- mushrooms
- oatmeal
- peanuts
- Meat
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Mediterranean cuisine provides delicious recipes
Scientists repeatedly mention the Mediterranean diet as ideal for preventing Alzheimer's and lifestyle diseases. The reason: It fulfills all of the tips just mentioned and tastes incredibly delicious. This makes it particularly easy to integrate it into everyday life.
The Mediterranean diet is a diet that primarily on plant-based foods based. So it contains plenty of vegetables, pulses and fruit. It also contains sea fish such as cod.
Meat is only very rarely eaten and then white meat are preferred to red meat. Furthermore, healthy fats such as olive oil used. Also nuts and seeds end up on the plate more often. Grains and grain products are also used in this diet. We always recommend whole grain version to grab.
Since the Mediterranean diet is popular, there are countless cookbooks and online recipes. They make the transition to a Alzheimer's prevention diet particularly easy. Even if you eat out, you can always find a great restaurant that specializes in Mediterranean cuisine and lets you enjoy it.
Extra tip: exercise, social life and brain training
Diet alone does not determine lifestyle. Physical activity and sports rain the blood circulation in the brain, which facilitates a dense network of nerve cells and promotes communication between them.
Also a active social life helps prevent Alzheimer's dementia. With puzzles, cultural activityt, creative leisure activities and everything that strains your brain, you also practice prevention.
Sources
https://www.deutsche-alzheimer.de/fileadmin/Alz/pdf/factsheets/infoblatt1_haeufigkeit_demenzerkrankungen_dalzg.pdf
https://www.alzheimer-europe.org/sites/default/files/alzheimer_europe_dementia_in_europe_yearbook_2019.pdf
https://www.uni-saarland.de/fileadmin/upload/aktuell/pdf/2020/PM_160_Alzheimerforschung.pdf
https://www.alzheimer-forschung.de/alzheimer/vorbeugen/ernaehrung/
https://www.deutsche-alzheimer.de/demenz-wissen/die-alzheimer-krankheit
https://www.dge.de/fileadmin/public/doc/ws/stellungnahme/DGE-Stellungnahme-Gemuese-Obst-2012.pdf
https://www.dge.de/ernaehrungspraxis/vollwertige-ernaehrung/5-am-tag/
https://www.sciencedirect.com/science/article/abs/pii/S0144861714012375
