Prevent Alzheimer’s and Slow the Loss of Brain Function That Can Happen with Age

by Joshua J. Freitas

June is a special month in that we celebrate both Alzheimer’s disease and Brain Awareness Month as well as National Fresh Fruit and Vegetable Month. While seemingly unrelated, these two-month-long celebrations have an important cause in common: Neurological brain health.

According to the Alzheimer’s Association, over six million Americans are currently living with Alzheimer’s disease. By 2050, the total will more than double to nearly 13 million. Many are shocked to learn that one in three older adults dies with Alzheimer’s disease or another type of dementia, killing more people than breast and prostate cancer combined, making it more critical than ever to focus on prevention. While risk factors for dementia, such as age and genetic influence, cannot be changed, there are other -lifestyle factors that can reduce the risk.

Still wondering about the relationship between dementia and nutrition? Mounting research suggests that food influences the rate of cognitive aging and your risk of Alzheimer’s disease and related dementia also referred to as ADRD. One diet in particular, the MIND diet, is a hybrid of the MIND (Mediterranean–DASH Intervention for Neurodegenerative Delay) and the DASH (Dietary Approaches to Stop Hypertension) diet, and is often recommended by physicians, clinical dietitians, and dementia experts from around the world.

Recently, research has been focusing on the link between physical exercise, mental exercise, and diet as it relates to a person’s risk for ADRD. While more research is needed, studies suggest specific diets may help prevent or delay symptoms of memory loss. In fact, the MIND diet was created by researchers from Rush University in Chicago with those exact goals: to prevent ADRD and slow the loss of brain function that can happen with age.

Researchers evaluated over 900 older adults participating in the Rush Memory and Aging Project (MAP) project that studies the aging process. The research tracked and evaluated older people who followed a traditional Western diet, the MIND diet as well as other combination diets. Interestingly, the research suggested that people who followed the MIND diet reduced their risk of developing Alzheimer’s disease by as much as 53%. Even when the diet was not strictly adhered to, a loosely followed MIND diet still reduced one’s risk for developing the disease by as much as 35%.

Another great benefit of the diet is that it is easy to follow with simple guidelines and instructions that allow for most people to reap its benefits. Simply put, we should consume the recommended foods as much as possible and avoid other non-recommended foods whenever we can. Nutrition experts recommend consuming as many fresh fruits and vegetables as possible, however, there is still nutritional value from other forms. When fresh produce is not an option, experts recommend frozen fruits and vegetables. It is important to note, canned fruits and vegetables can still be consumed to meet nutritional needs. However, they often contain many added ingredients like preservatives, sodium, and sugar, which should be avoided if possible and be used as a last resort.

Although it is not entirely understood how the MIND diet prevents symptoms of memory loss, research suggests this hybrid diet provides great brain-boosting benefits that may help keep the brain healthy and performing at a high level. In addition to a nutritious and Mediterraneanfocused diet, there are other controllable lifestyle factors that you can be mindful of as you work toward preventing ADRD.

1. Social Interaction

Friends and family contribute to more than just our emotional health, they provide social engagement that aids in overall brain health. Humans are hardwired for connection regardless of how outgoing a person is. Look for ways to remain connected to others.

2. Physical Wellness

Remaining physically active is important for maintain overall body health, but it is also a gateway to a healthy brain. Research indicates that short bursts of exercise are more impactful for older adults than long, arduous workouts.

3. Intellectual Wellness

While it may seem obvious for boosting brain health, intellectual wellness is a key factor in preventing ADRD. As we age, it is important to continue to challenge our minds in new ways such as learning a new skill, taking an educational class, increasing the level of a puzzle, or even selecting a more difficult book to read.

Your MIND Diet

Below are the foods and portions people are encouraged to consume on the MIND diet. As you will see, many of the items are plant-based and can be found at your local produce stands.

GREEN, LEAFY VEGETABLES

Green, leafy vegetables such as kale, spinach, and lettuce are packed with vitamins and low on calories. 6 servings per week.

NON-STARCHY VEGETABLES

Vegetables such as carrots, cucumbers, bell peppers, green beans, and broccoli. Starchy vegetables, like potatoes, are higher in calories and low in vitamins, which is why they should be eaten less. At least 1 serving per day.

NUTS OF ANY KIND

Remember that raw nuts are always best. Roasted and salted nuts contain high levels of oil and sodium. 5 servings per week.

BEANS OR LEGUMES

Beans of any sort, including lentils and soybeans. Most canned baked beans contain lots of added fat, sodium, and sugar, and should be avoided. 3 servings per week.

BERRIES

Blueberries, strawberries, blackberries, and raspberries are packed with healthy antioxidants! At least 2 servings per week.

EXTRA VIRGIN OLIVE OIL

Extra Virgin Olive Oil should be used as your main cooking oil. Used as needed for cooking.

WHOLE GRAINS

Whole grains that are used in whole-wheat bread and pasta, as well as naturally found in oatmeal, quinoa, and brown rice. At least 3 servings per week.

WINE

Wine, whether white or red, has been shown to benefit the brain. That stated wine consumption should be limited to no more than one glass a day. Up to 1 glass per day.

POULTRY

Poultry or other white meats, like turkey, can be eaten in limited amounts. Up to 2 servings per week.

FILL UP ON FISH

Fish that are high in omega-3 fatty acids, such as salmon, sardines, mackerel, trout, and tuna. 1 serving per week.

Of course, like with any diet, there are also foods you should avoid or limit. These foods include:

BUTTER OR MARGARINE

Butter or Margarine of any kind, including “low fat” spreads. Again, olive oil should be used in place of these foods whenever possible.

CHEESE

Cheese of any kind. In fact, the MIND diet recommends limiting cheese consumption to less than once a week.

RED MEAT & PORK

Red meat such as beef, pork, lamb, and any products made from these meats, like hamburgers and hot dogs.

SWEETS & PASTRIES

Sweets like candy, ice cream, donuts, pastries, cookies, brownies, and other foods are packed with sugar, butter and/or oil, and lots of empty calories.

FRIED & FAST FOOD

Fried food of any kind, but particularly from fast food restaurants.

Joshua J. Freitas is an award-winning memory care program developer, researcher, and author. His care and training philosophies have been featured in prominent publications, including Long-Term Living Magazine, Healthcare Provider Magazine, Science Today Magazine, local news channels, and much more. Freitas serves as the Vice President of Program Development at CERTUS Premier Memory Care Living where he oversees memory care philosophy and initiatives throughout the company.

Currently, Freitas is a Doctoral student at California Institute of Integral Studies where he focuses on Clinical Gerontology and Aging Neuroscience. He has also studied Non-Pharmacological Healthcare at Lesley University, Healthcare Economics at Harvard University, and Music Education and Music Therapy at Berklee College of Music. Freitas holds five certifications related to dementia care and serves on several national advocacy boards for dementia care.

Through his two recent book publications, The Dementia Concept and Joining Grandma’s Journey, Freitas hopes to change the way society views individuals who are living with Alzheimer’s disease and related forms of dementia. A dementia diagnosis should not be viewed as the end of life. “To break the stigmas that impede progress and quality care,” Freitas says, “we must all advocate for those with memory loss and support their families and friends.” Freitas is passionate about making memory care better.