Step 1: Alzheimer's and Dementia prevention; what's food got to do with it?

My grandmother, on my mother’s side of our family, was a funny, quirky and spunky woman.  Always on the go and independent, “little grandma” (as we called her) is the greatest reason I’m writing this blog today.  No one ever could have predicted she’d suffer from Dementia at the end of her life.  Back then, Alzheimer’s disease (aka “old timers” disease) just seemed like a natural state we would all find ourselves in one day.  Some people seemed to suffer from it while others did not.  We (as a society) had no real warning signs back in the day that this disease was associated with anything other than bum luck.  But with today’s technology and advancement of understanding Alzheimer’s and Dementia, there were red flags that we couldn’t see back then and prevention we didn’t know about, as well.  What we do know now about this debilitating disease is this:  Wellness has everything to do with this disease.  While we can be genetically pre-disposed, we can also fight off this disease through practicing some very basic, nutritional and preventative disciplines throughout our life.  And….there’s no better time than right now to start.

Brain food

Our brain needs healthy food.  When we indulge in refined sugar, Trans and saturated fats, our brain suffers the consequences.  The best food for our brain is food high in antioxidants and omega 3 fatty acids.  We find this combination in legumes (almonds, walnuts, lentils, etc.), fruits (i.e. blueberries are at the top of the list for brain food) and vegetables (spinach/seaweed, dark leafy green vegetables), lean proteins (fish, chicken, tofu, and turkey), healthy fats (olive oil, flax seed oil and avocado’s).   Try to incorporate at least one serving a day from the proteins, 4-5 servings per day from the fruits/vegetables, and a couple servings of the legumes daily, as well.

Balanced diet

There’s a basic rule for a balanced diet, easy to remember and follow:  40/40/20.  It breaks down like this:  40% healthy/lean protein; 40% carbohydrates/legumes; 20% healthy fats.  If you try to consume most of your carbohydrates by lunchtime each day, followed by a dinner high in protein, your body will thank you!  Staying within a 1500/calorie a day wellness plan will also help keep you from overeating.  Small snacks between meals containing healthy fats (i.e. piece of fruit/vegetable, avocado’s, roasted (but not dry roasted) almonds, and walnuts) will keep your brain and body running efficiently.

Vitamins/minerals/nutrients

If you eat a healthy, balanced diet then the need to consume vitamins/minerals/nutrients via supplements may only be required if your body is severely deficient.  Because I always promote “eating your vitamins and minerals” versus swallowing them I agree with the following when absolutely necessary.  According to my resources (http://www.alzheimersprevention.org/pillar_1.htm) the below guidelines are provided when increasing your “memory specific nutrient” intake is medically recommended:

                *High potency vitamin and mineral capsule containing vitamin C and folic acid

                *Coenzyme Q10

                *Alpha Lipoic Acid

                *Ginkgo Biloba

                *Phosphatidylserine

            *DHA (omega 3 oil)

            *Acetyl-L Carnitine

For severe stages of Alzheimer’s and Dementia, “hyperzine A and vinepocetine nutrients are usually recommended”.

“Stayed tuned” to hear more about “Alzheimer’s and Dementia Prevention” as I continue to blog on this subject this week.

Quick tip for wellness:  Prevention requires us to do it now…..not later.