Rescuing Your Memory

brain fog 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!

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