Rescuing Your Memory
Jun 11, 2024
June is Alzheimer's and Brain Awareness Month!
Studies show that Alzheimer's disease (AD) is the most prevalent neurodegenerative disorder in the world affecting more than 40 million older adults. It's incidence is predicted to triple by 2050, in part due to the aging population. AD is characterized, in particular, by lack of memory for recent events and by a progressive loss of cognitive function and memory.
Currently, AD has no cure. The underlying pathophysiology is still not fully understood. Therefore, research has focused on understanding the hallmark features of Alzheimer's, which are amyloid plaque accumulation, impaired glucose metabolism, and neuronal cell death.
Although the onset of Alzheimer's primarily constitutes the patient population of those 65 years of age and older, research suggests that as many as 3 million cases worldwide could be prevented with a reduction of 10% to 25% known modifiable risk factors in midlife, demonstrating the importance of prevention through diet and lifestyle.
Here are some therapeutic diet and nutritional considerations that may help:
- Consume a Mediterranean diet or low-glycemic dietary approach rich in the following nutrients:
- High intake of fruits, vegetables, and legumes, along with low intake of meat, high-fat dairies, and sweets
- Adequate consumption of polyunsaturated fatty acids and monounsaturated fatty acids from sources such as cold-water fatty fish (salmon, sardines, mackerel), nuts (walnuts, almonds, pistachios), olive oil and avocado
- Adequate intake of choline (550 mg per day for men; 425 mg per day for women) through choline-rich foods, such as liver and egg yolks
- Herbs and spices that contain compounds with anti-inflammatory properties, such as allspice, cinnamon, cloves, rosemary, turmeric, ginger, and oregano
- Ensure adequate calorie intake as proper feeding can be a challenge for some patients in this population
- Consider a ketogenic diet, which could alleviate effects of impaired glucose metabolism and may possibly reduce accumulation of amyloid plaques
Additionally, some lifestyle interventions include:
- Optimize sleep hygiene practices
- Participate in cardiovascular exercise and resistance training. Regular exercise has been shown to improve brain structure and function in older adults
- Strengthen existing connections within the brain with social activity and brain stimulating exercises, such as crossword puzzles
- Reduce lifestyle stressors and implement stress management through techniques such as meditation, breathing exercises, and biofeedback
To learn more about how you can improve your brain health, consider taking the Memory Rescue Course by Dr. Daniel Amen. You can find out more about this course by going here.
Remember to...Take Care of You!
Do you find yourself eating for every other reason than being physically hungry? Do you find that food is the thing that gives you courage and comfort when nothing else can? The thing is, in order to change any habit, you have to be aware of what the habit is that you want to change.
Do you struggle with eating emotionally? Getting the mindset right is the hardest thing. Figuring out the why around emotional eating is key. When you have your mindset right, your food and your life will follow.
Unpacking the "layers of stuck" in your mind will set you on a path to emotional eating freedom.
This workbook will help you develop a healthier relationship with food by identifying triggers to emotional eating and help to develop healthier coping mechanisms so that you can learn to live your life with food.
Click the button below to get your copy of the workbook.
