Nutrition
Nearly 7 million Americans are living with Alzheimer’s, and by 2050, that number is expected to almost double. While there is a great deal of research underway, there is still no cure for the disease, but studies have shown that using food as medicine by following a healthy diet can help lower the risk of developing Alzheimer’s.
What is Alzheimer’s disease?
Dementia is a broad term for medical conditions – including Alzheimer’s disease – that cause loss of memory or thinking abilities and impair daily life. Alzheimer’s is a progressive disease that causes changes in the brain which can affect thinking, memory and behavior. It can range from mild memory loss to the inability to respond to the environment and complete simple tasks.
Alzheimer’s makes up about 60-70% of dementia cases. It’s unclear what causes Alzheimer’s, but researchers believe it’s a combination of factors including aging, genetics, lifestyle and environmental factors. For most people, symptoms first appear later in life, oftentimes after an individual turns age 65 or older.
Diets to help lower the risk of Alzheimer’s
Research indicates that lifestyle changes, like following a healthy diet, can reduce your risk of Alzheimer’s disease, promote brain health and help slow cognitive decline. Here are the brain-boosting foods to add to your daily routine and the diets that have been shown to lower the risk of developing dementia and Alzheimer’s disease.
Mediterranean diet
The Mediterranean Diet is inspired by the healthy foods eaten by people living near the Mediterranean Sea, such as Greece, Italy and Spain.
Foods to focus on as part of this eating plan include:
- A variety of colorful fruits and vegetables in daily meals
- Healthy fats like olive oil
- Whole grains
- Lean proteins
- Limited sugar and red meat
- Low salt and saturated fats
Along with helping to improve cognitive function, the Mediterranean diet can minimize the risk of heart disease and type 2 diabetes, lower LDL cholesterol levels and reduce the risk of chronic diseases.
DASH diet
The Dietary Approaches to Stop Hypertension (DASH) diet was first designed to help people manage high blood pressure and includes foods that are rich in potassium, calcium, magnesium and fiber, and low in sodium.
Key principles of the DASH diet include:
- Nutrient-rich fruits and vegetables
- Whole grains
- Lean proteins like poultry, fish and legumes
- Low-fat dairy
- Limited sweets and sugary beverages
- Reducing daily sodium intake to less than 2,300 milligrams
MIND diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines elements of the Mediterranean and DASH diets and supports brain health by including several servings of vegetables, nuts, lean proteins and legumes. For the last six years, the MIND diet has been ranked among the top five diets and has shown to improve cognitive abilities and lower a person’s risk of developing Alzheimer’s disease.
To give your brain a boost, you can start by eating more of these brain-healthy foods:
- Leafy greens – Packed with nutrients including folate, vitamin E, carotenoids and flavonoids, spinach, kale, lettuce and other greens are some of the best foods for your brain.
- Berries – Rich in antioxidants, blueberries, blackberries and strawberries may help protect brain cells from damage.
- Whole grains – Add oats, quinoa, brown rice and whole grain breads to gain important vitamins, minerals and fiber.
- Nuts – Dry-roasted or raw nuts have lots of vitamin E which has brain-protective qualities. Skip the packaged nuts which can be full of salt or sugary coatings.
- Fish – Enjoying fish including salmon, trout and sardines at least once a week gives you a protein-rich boost of omega-3 fatty acids and key vitamins.
- Olive oil – Skip the butter and cook with olive oil which is better for your brain and your heart.
Mom's Meals® can help
We know that getting the right nutrition is essential to achieving and maintaining good health. Mom’s Meals provides the most comprehensive food as medicine solutions nationwide, including high-quality, medically tailored meals that are comforting and easy to enjoy. It’s a simple way for you to eat well every day and enjoy a healthier life on your own terms.
Mom’s Meals offers 60+ meal choices and a wide range of options for most nutrition-sensitive chronic health conditions. Each meal is made with high-quality ingredients and is designed by professional chefs and registered dietitians to meet your health and nutritional needs. Enjoy the convenience of ready-to-heat-and-eat meals delivered direct to your home.
