Alzheimer’s and dementia are both severe health problems that make a person miserable. These issues are related to the brain, where patients need extra care and support. However, both these diseases are different in terms of symptoms, treatment, and risk factors.
Will you believe if we say that there are certain things that help prevent dementia and Alzheimer’s? Yes, it may be hard to believe, but it is true. Certain changes in lifestyle, like physical activity, sleep, healthy diet, social engagement, and more, are proven to be helpful in maintaining cognitive health. Moreover, it helps to tackle severe health conditions like Alzheimer’s and Dementia.
Here, we have discussed how to prevent Alzheimer’s and dementia, what diet can affect, and which diet will be best for people suffering from Alzheimer’s and Dementia. Continue reading!
What Happens in Alzheimer’s Disease?
Alzheimer’s disease is a type of brain disorder that causes gradual loss of brain cells, and this leads to the following changes:
Memory loss
The early symptoms include forgetting conversations. As with time, memory loss becomes worse.
Problem in thinking
People who suffer from Alzheimer’s face difficulty in finding words, spatial issues, vision issues, and impaired judgment or reasoning.
Personality and behavior changes
People who have Alzheimer’s may lose interest in hobbies, appear apathetic, and don’t express much or volunteer in activities. Moreover, they may also experience anger, depression, and restlessness.
Loss of freedom
As time passes, they may lose the ability to live independently. In their last stage, they may not be able to talk to their family members or know what is going on in their surroundings.
Brain damage
People with Alzheimer’s disease cause damage to the neurons and disrupt communication, repair, and metabolism.
Alzheimer’s disease is the most common type of dementia that affects about 60 to 80% of people experiencing dementia. It is normal to happen at a specific age, and there is no cure for this. However, there are treatments that can help slow the process and improve the quality of life.
What Happens in Dementia?
Dementia is a serious disease that happens when the nerve cells in the brain stop working, lose connections, or die with other brain cells. This leads to a decline in mental abilities like thinking, memory, and ability to do daily chores:
Memory loss
They start to forget things or events that happened recently or face trouble recalling the things.
Confusion
Getting confused in familiar places or experiencing trouble in having conversations.
Understanding
Facing issues in finding the right words or not using the words correctly.
Decision making
Experiencing issues in making the right decisions, problem-solving, or following a step-by-step series.
Behavior changes
Unusual behaviors like irritability, anxiety, sadness, or acting impulsively.
Daily Chores
They take more time than usual to complete daily tasks or lose interest in doing things.
Social Skills
Social skills get limited, or it is difficult to handle social situations.
Hallucinations
Starting to hear or see things that other people do not.
Dementia occurs due to a disease in the brain and not because of the aging factor. With time, the symptoms get worse and make it difficult to do physical activities in later stages. There is no such proper cure for this, but therapies and medication can help manage the symptoms.
Also Read:- Alzheimer Vision Problems: Symptoms, Causes & What to Do
Ways to Prevent Dementia and Alzheimer’s
Alzheimer’s and dementia is a complex disease that comes with multiple risk factors. Some are like your age and genetics that are not in control. If you are thinking of how to prevent Alzheimer’s and dementia, there are seven ways for a healthy lifestyle that are under your control:
Changes in Lifestyle
- Physical Activity
Start doing regular physical activity like aerobic exercise for about 30 minutes or 3 to 4 days a week. It helps to reduce the risk of dementia and Alzheimer’s. It has been seen that exercise helps promote the flow of blood to the brain, improves cognitive function, and reduces inflammation.
- Mediterranean Diet
Try to follow the Mediterranean diet. This includes:
- Nuts
- Fish (moderate amounts)
- Olive oil
- Fresh vegetables and fruits
- Whole grains
- Red wine (moderate amounts)
- Eggs, dairy, and poultry in moderate amounts
- Red meat
If you follow this diet, it helps to alleviate the risk of Alzheimer’s and dementia. It does this by reducing inflammation and healthy brain aging.
- Sleep
Give priority to sleep; make an aim to sleep for about 7 to 9 hours per night. It helps to prevent dementia and Alzheimer’s. Improvement in the sleep cycle is linked to greater amyloid clearance from the brain.
- Social Engagement
Try to be mentally and socially active, and these are some of the things you can try doing:
- Volunteering
- Following hobbies
- Socializing with friends and families
Cognitive stimulation, like reading and solving puzzles. This may help to build cognitive reserves and reduce the risk of dementia.
- Healthy Habits
Manage Cardiovascular risk factors: Control blood pressure and diabetes to reduce the risk of dementia and Alzheimer’s. These conditions are linked to an increased risk of vascular dementia.
Limit or Avoid
- Red meat
- Saturated fats
- Refined sugars
- Processed foods
- High-sodium foods
- High-sugar drinks
- Smoking
- Excessive alcohol consumption (more than one drink per day for women, two drinks per day for men)
Other Factors
- Gut Microbiome
As per the research, gut microbiome plays a role in brain health and may influence the development of Alzheimer’s. It is important to maintain a healthy gut microbiome.
- Mid-Life Healthy Behaviors
Develop healthy behaviors in mid-life (age between 40-65) to reduce the risk of dementia. For instance, stop smoking, maintain a healthy diet, and manage chronic conditions, including diabetes and hypertension.
- Gene Glitches
There are some gene glitches that are more likely to cause Alzheimer’s disease. However, there is no such evidence that these glitches can be modified or changed.
How Can Diet Affect People with Alzheimer’s and Dementia?
Below, we have provided a comprehensive overview of how a diet can affect people with Alzheimer’s and dementia. Let us have a look:
Mediterranean and MIND Diet
According to the research, following the Mediterranean and the MIND diet may help reduce the risk of developing Alzheimer’s disease, and cognitive decline can slow down. In addition, it has been seen that patients who follow the MIND diet closely can lower the risk of Alzheimer’s by 53%. On the other hand, those who follow it moderately can reduce the risk by 35%.
Anti-Inflammatory Effects
Both diets mainly focus on anti-inflammatory foods, like nuts, whole grains, leafy greens, beans, olive oil, and more. This helps to reduce the inflammation in the brain.
Cholesterol and Brain Health
There is a link between high cholesterol and Alzheimer’s disease. It is a diet that is rich in saturated fats and cholesterol, which can be the reason to make the situation worse. On the other side, the Mediterranean diet has healthy fats like olive oil, which help maintain the health of the brain.
Omega-3 Fatty Acids
Omega-3 Fatty Acids, specifically DHA and EPA, have been seen to support brain health. Moreover, it may help reduce the risk of dementia. Foods rich in Omega-3 Fatty Acids are flaxseeds, walnuts, and fatty fish.
Additives and Processed Foods
If you are taking high amounts of processed foods, unhealthy fats, and sugar, it may increase the risk of dementia. If you try to avoid the limit of foods, it may help reduce the risk.
Nutrient Deficiencies
People suffering from dementia commonly suffer from malnutrition. Specifically, those living in long-term care facilities. Make sure that you are taking an adequate amount of essential nutrients like vitamins B12 and D. It may help reduce the signs of dementia.
Mealtime Considerations
For individuals who are suffering from dementia, mealtimes can be challenging. You can use strategies such as offering frequent meals and small meals, cutting down the foods into small pieces, and using familiar utensils and plates. It may help their eating habits and alleviate the risk of malnutrition.
Dietary Patterns and Cognitive Function
According to the research, diets that are high in refined carbohydrates can help reduce the risk of dementia. On the other side, a diet that is rich in vegetables, fruits, and whole grains may be supportive of cognitive function.
Individualized Approaches
Providing general dietary recommendations can benefit the individual, but it is important to know an individual’s needs and preferences. Additionally, healthcare providers and caregivers should work on personalized dietary plans. It helps to know a person’s food preferences, nutritional status, and ability to eat and digest food.
Overall, having a balanced diet focuses on healthy fats, whole foods, and anti-inflammatory compounds, like Mediterranean and MIND diets. It may help alleviate the risk of Alzheimer’s disease and dementia. Moreover, it reduces the symptoms in individuals suffering from these conditions. However, it is important to understand the individual’s needs and preferences when making dietary plans.
Which Diets Are Best for People With Alzheimer’s and Dementia?
These are the following diets that are linked to providing potential benefits for patients suffering from Alzheimer’s and dementia. Let us have a look at it:
- Vegetables
- Green Leafy Vegetables (like kale and spinach)
- Beans and legumes
- Nuts and seeds (like almonds and walnuts)
- Whole Grains (like quinoa and brown rice)
- Berries (strawberries, blackberries, blueberries)
- Poultry
- Olive Oil
- Fish (like tuna, salmon)
- Poultry
- Wine (in moderation)
Researchers have comprehensively studied the two dietary approaches that can help protect the brain.
The Mediterranean Diet
People who follow the Mediterranean diet will be less likely to have dementia compared to people who follow a less healthy diet. According to studies, the Mediterranean diet may help slow down cognition in older adults.
The MIND Diet
MIND diets are considered to be anti-inflammatory diets, which help to slow down the progression of Alzheimer’s disease.
Note: Yes, diet plays an important role in reducing the risk of Alzheimer’s and dementia or slowing down the progression. However, there is no such guarantee. A particular approach towards brain health includes medical care and lifestyle changes.
What to Avoid in Alzheimer’s and Dementia?
When it comes to managing Alzheimer’s and dementia, it is essential to avoid some foods to prevent dementia and Alzheimer’s, like cholesterol, refined sugars, high saturated fats, excessive alcohol, red meat, and more. Moreover, consuming these foods can lead to cognitive decline and make the symptoms worse. Try to make a balanced diet that is rich in vegetables, fruits, lean protein, and whole grains.
Particular things to avoid:
- High-Fat foods
Butter
Margarine
Lard
- Sugary drinks
Fruit juices
Soda
- Processed foods
Packaged snacks
Processed foods
- Refined grains
White rice
White bread
- Fried foods
- Foods that are high in sodium
- Avoid excessive alcohol consumption
- Trans fats
- Large quantity of red meat
Important things to consider:
- Consult a professional healthcare
Have a discussion with the doctor about the dietary changes or get in touch with a dietitian to create a customized plan that is based on individual medical conditions and individual needs.
- Develop a balanced diet
Add plenty of vegetables, fruits, fish, whole grains, lean proteins, and nuts to your balanced diet.
- Hydration
Make sure you are consuming the right amount of water throughout the day.
In a Nutshell
Alzheimer’s and Dementia are health diseases that are caused by a combination of genetics, lifestyle, and environmental factors, including diet and nutrition. There are many people who are not very aware of- how to prevent Alzheimer’s and dementia. But, with the help of some changes in lifestyle can help in lowering the risk of Alzheimer’s and Dementia with age.
Yes, it is true that there is no proper cure for health issues like Alzheimer’s and Dementia, but there are some preventive ways to maintain a healthy lifestyle and ease its symptoms. According to medical professionals, you can reduce its symptoms by taking therapy, medications, and consultation.
If you are looking for a reliable consultation, consider Alnicor Consulting! It provides personalized sessions for Alzheimer’s and Dementia. Our team has years of experience and provides better ways to cope with the issues. You can connect with us via video calls, phone calls, and email. Moreover, we also provide consultation services for emotional support, baby nursing, and a nursing career. Visit our website and book your session today!