• Subscribe to Our Newsletter

Contact

WANT TO KEEP YOUR MARBLES? HELP PREVENT DEMENTIA?

  • The key for brain health is FOOD based, and can likely not be duplicated by supplements alone, however, supplements are definitely beneficial.
  • Exercise and  diet play key roles in maintaining sharp mental function as you age

DIET AND NUTRITION

  • Some of the best brain foods are fresh vegetables, vegetable juice, beetroot juice, cherries, blueberries, fish, nuts and seeds, olive oil,  tea, and coconut oil.
  • Mediterranean diet – have a 40% lower risk of developing Alzheimer’s than those who eat the conventional Australian diet.  Heavy on fish, fruits and vegetables, monounsaturated fats such as those found in olive oil, and low on meat and dairy products.
  • Eating more vegetables is the key to reducing your brain’s typical decline as you age. Vegetables are key sources of antioxidants, folate and other vitamins. Include leafy green vegetables kale, bok choy and Brussels sprouts as sell as pumpkin, asparagus, carrots, beets and tomato and broccoli.
  • Juicing – People who drank vegetable juices more than three times per week, were 76% less likely to develop Alzheimer’s disease.
  • Cherries and berries -These fruits are antioxidants. Supplementing the diet with blueberries for one month may slow and even reverse the decline in mental function associated with age.
  • Legumes and beans have choline, magnesium, iron, folate and potassium which help maintain the functioning  of the brain.
  • Omega-3 fatty acids – There is 26% less risk of developing lesions in the brain that cause brain disease among individuals who consume food high in omega-3 fatty acids on a daily basis including fish,  flaxseeds, chia seeds and omega-3 supplements.
  • Fish – people who ate fish twice a week had a 13% slower rate of decline in memory function.
  • Nuts and seeds – Almonds, chia seeds, walnuts, cashews, hazelnuts, pecans, peanuts pumpkin seeds and sunflower seeds contain pyridoxine, folate, magnesium, vitamin E, omega-3 and omega-6 fatty acids, choline and zinc, that help to boost brain functioning.
  • Herbs and spices – Sage, cinnamon, turmeric and cumin.  Sage has strong anti-inflammatory and antioxidant properties. Turmeric – curcumin inhibits accumulation of destructive beta amyloid plaques.  Cinnamon regulate sugar levels in the blood. Cumin is rich in phosphatidylethanolamine, which facilitates regeneration of brain cells.
  • Curries – There is evidence that people who eat a curry meal two or three times a week have a lower risk of dementia. The key reason is curcumin, a component of the spice turmeric.
  • Cocoa – cocoa that is high in antioxidants that increase blood flow to the brain.

SUPPLEMENTS

  • B vitamins reduce levels of plasma homocysteine  leading to reduced brain atrophy and slower development of dementia.  Particularly folate, B6 and B12.
  • Vitamin D enhaces the levels of important chemicals in your brain that protect your brain cells and combat the brain inflammation seen in dementia patients.
  • Anti-oxidants – vitamins A, C, E, B2, B3, selenium, glutathione, Co Q10.
  • Fish oil – Docosahexaenoic acid (DHA )in fish oil destroys a protein that forms the “plaques” associated with Alzheimer’s disease.
  • Coconut-oil – medium- chain fatty acids, which act like an alternative fuel the insulin-deficient Alzheimer’s brain, can sometimes reverse or at least stabilize the disease.
  • OTHERS – krill oil, Grape seed extract, lecithin, zinc, carnitine, and Co Q10.

HERBS – Gingko biloba, Brahmi,  Sage, Lemon balm, Club moss, Turmeric Withania ,and Cinnamon.  Ask me to prepare a herbal tincture.

  •  EXERCISE – People who engaged in the most physical exercise showed the least brain shrinkage. Brisk walking led to better memory in seniors.  A section of the brain involved in memory the hippocampus, grew in size in older people who regularly took brisk walks for a year.
  • CHALLENGE YOUR MIND DAILY – Mental stimulation, such as traveling, learning to play an instrument or doing crossword puzzles, is associated with a decreased risk of Alzheimer’s.
  • MEDITATION – The thickness of those regions involved with memory and focus increased with regular meditation.
  • FRIENDSHIP –  Women who sleep well and have good friends have low blood levels of interleukin-6.  Elevated levels of IL-6 have been linked to Alzheimer’s disease .
  • SLEEP – poor sleep quality is associated with higher levels of IL-6, which in turn are associated with higher death rates.

AVOID

  • Sugar, artificial sweeteners and simple carbs. Among people aged 70 to 89, those who ate the most carbohydrates and sugars were more likely to develop problems with memory, language, thinking and judgment. Diabetics have up to a 65 percent higher risk of developing Alzheimer’s disease,
  • Trans fats – linked to Alzheimer’s brain shrinkage.
  • Mercury. Dental amalgam fillings are one of the major sources of mercury, however you should be healthy prior to having them removed.
  • Aluminum, commonly found in items such as antiperspirants and aluminum cookware.