Many of us think that Alzheimer’s disease (AD) and age-related dementia (ARD) are unavoidable facts of life, things that we just have to accept and live with. But a growing number of studies suggest that making healthy lifestyle changes can be a powerful way to not only improve overall health, but also prevent and treat memory loss. Best of all, researchers say that it’s never too late to make changes that can help protect your brain and body health for years to come (Baumbart et al., 2015). This blog will study four of the most popular diets used to improve cognitive function in people of all ages. Later on, we’ll consider how different cooking methods can affect the nutritional value of food. We’ll also look into the effects of exercise, socialization and mental training on the brain.

But first, eating a healthy diet is one of the most effective, not to mention enjoyable, ways to fight cognitive decline. Scientific evidence suggests that a healthy diet protects both the heart and the head. And, who doesn’t like eating great tasting food that makes you feel better? Researchers have found that many cardiovascular diseases such as high blood pressure, diabetes and high cholesterol also increase the risk of developing Alzheimer’s and age-related dementia. One recent study shows that as many as 80 percent of people with AD also have cardiovascular disease (Baumgart et al., 2015).

Additionally, several studies have found that a brain-friendly diet helps control and regulate excess insulin in the bloodstream. Insulin accelerates neurodegenerative decay by damaging insulin receptors and destroying pro-inflammatory molecules that help protect the brain by stifling the buildup of beta amyloid plaques (Krikorian et al., 2012). Amyloid plaques can cause extensive and devastating neuronal destruction. Scientists don’t yet know what causes these harmful plaques to form, but have long suspected them to be leading causes of AD and dementia. Magee (2010), says a steady diet of antioxidants found in foods such as blueberries, nuts and dark green vegetables help reduce inflammation and oxidative stress. Inflammation is thought to be an underlying cause of AD and ARD (Nield, 2016).

Chronic levels of inflammation surround amyloid plaque buildups are one of the most common and easily recognizable features of AD and ARD. Researchers say a brain healthy diet can help reduce these levels of cerebral inflammation in both healthy people and those already suffering from AD and dementia. High levels of saturated fats are also being called a possible cause of AD and ARD (Morris, 2009). Researchers say these bad fats increase cholesterol levels, which encourages the growth of amyloid plaques in the brain. Another theory suggests that a poor diet can lead to an excessive buildup of an amino acid called homocysteine (Morris, 2003). Homocysteine is often found in high levels in people suffering from AD and ARD. Researchers say large buildups of homocysteine might stimulate a buildup of beta amyloid plaques and inhibit the brain’s ability to repair brain cells.

The Respite House blog will concentrate on four diets that have been extensively studied and found to improve cognitive function: the Mediterranean diet, the DASH (Dietary Approaches to Stop Hypertension) diet, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet, and the Ketogenic diet. The Mediterranean diet focuses on foods high in monounsaturated fatty acids found in olive oil and omega-3 fatty acids found in fish, nuts, fresh fruits and green vegetables (Scarmeas, 2006). The DASH diet was developed to control high blood pressure, which is a well-known risk factor for AD (Smith et al., 2010). The MIND diet combines elements of the Mediterranean diet and DASH diet and was developed specifically to battle dementia (Marcason, 2015). And finally, the ketogenic diet is a high-fat, low-carbohydrate diet that provides the brain with an alternative fuel source. Studies show it might help slow or even reverse memory loss and cognitive impairment (Eenfeldt, 2017).

It should be noted that eating a healthy diet is only part of a well-designed strategy to delay or prevent Alzheimer’s and dementia. Researchers at the Kansas University Alzheimer’s Disease Center, one of 29 National Institute of Health funded Alzheimer’s centers, think that Alzheimer’s and age-related dementia are caused by a slow down in brain cell metabolism at the molecular level. And that this slow down starts 20 years or more before the first symptoms finally surface. Two of the most efficient and natural ways to increase are metabolisms are diet and exercise. So, in addition to following a healthy diet, exercise for four or five days a week is also recommended. Regular social interaction is also critical to maintaining brainpower. Doctors and researchers also urge older adults to keep their brains active with games, learning new skills, and other lifelong learning pursuits. We’ll get to all of this. But first, in our next post, let’s take a look a one of the most popular and brain-healthy diets on the planet. The Mediterranean diet.