Lifestyle changes focus on diet to address dementia, Alzheimer’s
Mark A. Mahoney
According to the 2024 report by the Alzheimer’s Association, nearly 7 million Americans are living with Alzheimer’s disease.
A past column two years ago noted a number of studies looking at the positive role of diet with relation to dementia and Alzheimer’s disease. New research suggests intensive diet and lifestyle changes may not only forestall cognitive decline related to Alzheimer’s disease but possibly bring some improvement to those in early stages.
According to the study’s authors, the findings showed promising results but cautioned against “overinterpreting” them. They advised that more long-term studies are needed. Read more about the study by accessing a descriptive link at the end of today’s column.
Much of today’s column reiterates my prior column which focused primarily on diet. Other lifestyle interventions including being more physically active as well as socialization are also important factors in addressing the issue of dementia and Alzheimer’s disease.
Focusing on dietary intervention
The following are some fairly simple ways to “tweak” your diet that might help reduce your Alzheimer’s risk. Ten good foods to consume and five that you might seriously consider avoiding have been recommended by the Mayo Clinic.
Have you heard of the Dietary Approaches to Stop Hypertension (DASH) diet for high blood pressure or the Mediterranean diet for heart health? When it comes to protecting your brain health, a hybrid of the two eating styles may be best.
Dubbed the “MIND” diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, this eating pattern goes big on natural plant-based foods while limiting red meat, saturated fat and sweets. And observational studies suggest the diet can reduce the risk of developing Alzheimer’s disease by up to 53 percent as well as slow cognitive decline and improve verbal memory.
Researchers developed the diet by looking at the Mediterranean and DASH diets, then focusing on the foods with the most compelling findings in dementia prevention. Vegetables, especially leafy greens, rose to the top. In general, fruit didn’t, though berries made the list.
Then researchers tracked detailed eating logs in an older adult population for an average of 4.5 years to uncover trends among the diets of those who developed dementia versus those who didn’t.
Their discovery: Older adults whose diets most closely resembled the pattern laid out in the MIND diet had brains as sharp as people 7.5 years younger. That’s a substantial difference, since delaying dementia by just five years has been suggested to cut the cost and prevalence of the disease in half.
Though research is still evolving, evidence is strong that people can reduce their risk by making key lifestyle changes, including participating in regular activity and maintaining good heart health.
Lifestyle changes
According to the Mayo Clinic some key lifestyle changes to support brain health include the following:
- Avoid smoking
- Control vascular risk factors, including high blood pressure, high cholesterol and diabetes
- Eat a balanced diet — such as the Mediterranean diet — that’s rich in vegetables, fruits and lean protein, particularly protein sources containing omega-3 fatty acids
- Be physically and socially active, including engaging in aerobic exercise
- Maintain a healthy weight
- Take care of your mental health
- Use thinking (cognitive) skills, such as memory skills
- Avoid head injury
- Treat hearing loss
- Limit alcohol consumption
Growing evidence indicates that people can reduce their risk of cognitive decline by adopting key lifestyle habits.
When possible, combine these habits to achieve maximum benefit for the brain and body. Start now. It’s never too late or too early to incorporate healthy habits. Check the link out at the end of the column for a more details on some key lifestyle habits including diet.
Local contacts
Information on The Alzheimer’s Association of Central and North Florida Chapter can be accessed at alz.org. Contact the help line at 800-272-3900.
The Alzheimer’s Project, Inc, a not-for-profit group, in Tallahassee can be contacted at 850-386-2778 or visit alzheimersproject.org.
Elder Care Services provide community based, compassionate care for a broad spectrum of seniors. Visit eldercarebigbend.org or call them at 850-921-5554
Information on the Tallahassee Senior Center resources and activities is accessible at talgov.com. Call them for information at 850-891-4000.
A recent exposition titled “Aging in Place Expo: Empowering Your Choices” was held at the Senior Center on Aug. 26. Visit the Senior Center Foundation for more information at tallahasseeseniorfoundation.org.
Additional Information
Check out the National Institute on Aging report, “What do we know about diet and prevention of Alzheimer’s disease at nia.nih.gov.
Check out the link from the Alzheimer’s Association which focuses on the issue of Alzheimer’s prevention at alz.org.
Go to the following link to learn more about dementia and Alzheimer’s disease from the Alzheimer’s Association:alz.org.
A summarized description of the recent limited small-scale study on 51 patients with an average age of 73.5 who were in the initial stages of Alzheimer’s disease and diagnosed with mild cognitive impairment or early dementia is available at news.harvard.edu.
Mark Mahoney served as a Peace Corps Volunteer for over four (4) years in Latin America, has been a Registered Dietitian/Nutritionist (R.D.N.) for almost 40 years and completed graduate studies in Public Health at Columbia University. He can be reached at [email protected].
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