(HealthPro365) This article is to help reduce dementia risks. Normal aging – usually causes cognitive impairments that may progress to Alzheimer’s or other forms of dementia. In fact, by the time the average American reaches the age of 85, his or her risk of developing the condition stands at an ALARMING 45 percent.
Recent research proves that unhealthy diets and nutrient deficiencies are major contributors to Alzheimer’s disease – Many experts believe the damage caused by a poor diet could be worst than the unhealthy effects of tobacco smoke.
Fact: You can greatly reduce dementia risks. You can prevent the disease from ever developing. Even modest improvements in diet can reduce the risk of Alzheimer’s disease by up to 35 percent.
In a study conducted by UCLA and the Buck Institute for Research on Aging, 9 out of 10 subjects with dementia experienced major reversals of their memory loss – a result that has never been accomplished by a drug. According to one researcher, the sheer power of the brain-protective food used in the study granted the subjects the cognitive benefit of being 11 years younger.
A Diet that is rich in polyphenols, a MIND diet can Reduce Dementia Risks or Alzheimer’s disease by 50%!
Read this! The MIND diet, a combination of the Mediterranean and DASH diets, is the most brain-healthy diet of all that have been studied. In research conducted by the Rush Institute, the MIND diet – distinguished by a high intake of berries, leafy green vegetables, monounsaturated fats and fish, and by a low intake of simple sugars and saturated fats – was the most effective at preventing Alzheimer’s disease.
Researchers found that subjects who had high levels of participation in the MIND diet cut their risk of Alzheimer’s disease by an amazing 52 percent – as compared to those who did not eat the same diet.
In short, consuming the following 12 – 13 brain-healthy superfoods and supplements can help you reduce dementia risks dramatically – including Alzheimer’s disease – while keeping your mind sharp and focused.
Eat Fish at Least 2 to 3 Times a Week
Eating healthy amounts of omega-3 fatty acids is associated with larger brain volume and better function.
Eat Plenty of Green Leafy Vegetables
Researchers believe that the high levels of vitamin K in green leafy vegetables such as arugula and kale is a major factor in preserving brain health. In addition, green leafy vegetables are rich in folate and beta-carotene, both of which have been linked to slower cognitive decline.
The More Vegetable You Eat – The Better
A wide variety of other vegetables contains beneficial nutrients that can improve cognitive function. For instance, Brussels sprouts are rich in vitamin K, while butternut squash and carrots are rich in flavonoids and beta-carotene. And cauliflower contains choline, which improves memory, reasoning, and logic.
Berries will BOOST your Brain Function
Another great way to reduce dementia risks are consuming berries. They are literally jam-packed with powerful antioxidants. Such as resveratrol and quercetin, berries’ sky-high levels of flavonoids help to increase the number of connections between brain neurons – while helping to disrupt the amyloid plaques found in the brains of Alzheimer’s disease patients.
Blackberries, raspberries, strawberries – and especially blueberries – have been shown to improve cognitive performance and protect against senile structural brain changes. If the cost of fresh blueberries is problematic, the organic blueberry powder is a wonderful (potent) option.
Nuts and seeds – including almonds, pecans, walnuts and sunflower seeds – are high in healthy monounsaturated fats, as well as in vitamin E, which prevents oxidative damage. Some studies have shown that vitamin E can delay the progression of mild to moderate Alzheimer’s disease.
Eat Lentils and other Beans. The More You Eat the Better.
Beans, particularly lentils, black-eyed peas and garbanzo beans, are rich in fiber and also in the B-complex vitamin folate. Researchers have found that of out of 1,000 seniors, those in the highest quartile of folate consumption had the lowest rates of Alzheimer’s disease.
Lower your bad Cholesterol (LDL) with Oatmeal
Organic oatmeal and the consumption of whole grains have been scientifically linked to a healthy heart and increase blood supply to the brain. Their soluble fiber helps to lower LDL cholesterol and reduce its absorption in the bloodstream, reducing fatty deposits in the blood vessels – which can lead to brain damage over time.
Use Olive Oil with your Meals
Olive oil is a very important feature of the brain-healthy Mediterranean diet. Olive oil actively combats age-related cognitive decline by protecting against inflammation and oxidative stress.
Here 5 important micronutrients and supplements
Daily use of the proper micronutrients and supplements can help preserve brain health and cognitive function and reduce dementia risks. Naturally, we encourage you to discuss supplementation with your healthcare provider – in order to design a plan that best fits your needs.
Methylcobalamin, a naturally-occurring type of vitamin B-12, protects brain cells and helps to neutralize levels of harmful homocysteine in the bloodstream. Vitamin D, a powerful antioxidant, reduces inflammation in the brain and enhances nerve conduction.
Melatonin, known as the “sleep hormone,” guards against oxidative stress in the brain and protects against cognitive decline. And, coenzyme Q10 reduces amyloid plaque in the brain, helping to prevent – and even reverse – Alzheimer’s disease.
Finally, fish oil can help ensure healthy levels of omega-3 fatty acids – particularly if you can’t or won’t eat fish.
Limit the bad foods or better yet, remove them from your life
The following food groups can imperil cognitive function if eaten in excess. This doesn’t mean, however, that you must eliminate them from your diet; simply limit them to maintain optimal cognitive health. Drink pure clean drinking water without dangerous chemicals like Chlorine or fluoride.
Red meats should be limited to under four small servings a week, and strictly be from grass-fed animals to avoid exposure to chemicals and synthetic hormone. Grass-fed butter intake should be kept to less than one tablespoon a day, while cheese should be limited to under one serving a week.
And, of course, try to avoid fried or “fast” foods – which only diminish your ability to maintain a healthy brain. Make sure to drink fresh pure water that are free of bacteria and dangerous chemicals like chlorine and fluoride. All these samples can surely reduce dementia risks.
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