To most people, memory loss means Alzheimer’s disease, but in reality that is only half the picture. A large percentage of cognitive decline in the elderly is due to vascular changes in the brain, as described by Prashanthi Vemuri, a Mayo Clinic researcher who studies cognitive decline.
As discussed in the Nutrition Action Healthletter, the distinctive characteristic of Alzheimer’s disease is the presence of amyloid, abnormal fragments of protein in the brain. These fragments collect in the brain and may trigger a chain of events that eventually leads to damaged nerve cells. Vascular dementia, on the other hand, is due to damage to blood vessels in the brain. On scans, it can show up as brain cells that have died from lack of oxygen after tiny blood vessels became blocked. In both cases, people are not aware of the amyloid accumulation or that the small blood vessels are damaged. By age 70, about 15% of people have vascular disease in the brain, and some people with memory loss have both amyloid and vascular damage.
As with many disease processes, research is looking at the effect of diet on the process of memory loss. Both high blood pressure and high blood sugar may threaten the brain. How? Areas in the brain that are most important for executive function and learning are particularly vulnerable to damage caused by blocked blood vessels. Diabetes causes cardiovascular disease in every other organ of the body, including the heart, kidney, and eyes, so why would the brain be any different? There is speculation that people with type-2 diabetes may have low levels of insulin in the brain, which may have a deleterious effect on the brain. Even people with blood sugar levels that are higher than normal but not high enough to be in the diabetic range are at risk. Progressive cognitive problems happen over the course of decades, so normalizing blood pressure and high blood sugar could make a difference over time.
The MIND diet, which took two years to develop, highlights ten foods that fight Alzheimer’s and five foods to avoid. This diet, which stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay,” is a hybrid of two diets. Researchers modified these two diets, the Mediterranean and DASH diets, based on evidence from animal and human studies looking at nutrition and the brain. DASH stands for Dietary Approaches to Stop Hypertension (high blood pressure). As an example, instead of just any fruit, the MIND diet includes only berries.
From a research standpoint, researchers have observed less dementia in people who eat a MIND-like diet on their own, but these observations have not been part of controlled studies, with specific parameters. The problem with testing this diet in the general population is that people who eat a healthier diet may also have a higher socioeconomic status and higher educational status, and may be more likely to exercise or engage in other health behaviors. Still, results of ongoing studies suggest prevention is the key. Things can be done to lower the risk before memory problems develop. More controlled studies are necessary.
Some of the foods to include in your diet:
* Blueberries and strawberries contain antioxidants that protect the brain from oxidative stress and may reduce the effects of dementia and Alzheimer’s.
* Fatty fish, such as salmon, contains omega-3 fatty acids, which enhances neuronal communication and promotes neural growth.
* Nuts and seeds contain vitamin E, which helps to minimize cognitive decline. Nuts are also high in monounsaturated fats, which have anti-inflammatory properties.
* Whole grains contain fiber, which helps with blood flow to the brain, and vitamin E and some omega-3, which have anti-oxidative properties and anti-inflammatory properties.
* Asparagus contains folic acid, which is necessary for the nervous system.
* Avocados contain monounsaturated fat, which contributes to healthy blood flow.
* Apples contain quercetin, an antioxidant that protects brain cells.
* Dark chocolate contains a high concentration of antioxidants, which protect the brain from oxidative stress and may reduce the effects of dementia and Alzheimer’s. (Go easy on the chocolate.)
In summary, to protect your brain...and your health:
* Control blood pressure and cholesterol with diet, exercise, and medication if necessary.
* Control blood sugar.
* Lose excess weight.
* Exercise 30-60 minutes a day.
* Eat a healthy diet.
* Stay mentally and socially active.
* Get enough sleep.
* Eat more seafood and berries.
* Get enough vitamin D.
With this in mind, remembering to eat your fruits and vegetables takes on a whole new meaning.
Adriane Stein Kozlovsky, MS, RDN, LD, is a Licensed Registered Dietitian Nutritionist, educator, writer, and researcher in private practice, working with individuals, groups, corporations and nonprofits for the past 25+ years. She is also a certified yoga instructor and teaches private beginner yoga classes. Insurance accepted. For any questions, please call 410-870-LIFE (8433), visit www.ChaiLifeNutritionForU.com, or email akozlovsky@gmail.com.
