Nutrition Review
- B group - take folate (especially in the active form of 5 methyltetrahydrofolate), B6 (in active form of P5P) and B12 (in the active form of methylcobalamin)
- Vitamins C and E should be taken together
- Vitamins D3 and the Ks should be taken together
Consume Omega 3s - it's essential for brain functioning - conversely, maintain a healthy ratio of omega-3/omega-6 and avoid foods high in omega-6 like soy products
Best choice: 1000-3000 mg/day of EPA with 1000-1300 mg/day of DHA.
Six ounces of salmon has 100 times more omega-3 than is in a serving of fortified yogurt. Vegetarians could consider algae-derived omega-3 supplements.
Fish oil can be an excellent source - check the label to make sure amounts of EPA and DHA are sufficient
N.B. - A recent widely published study concluded that use of "omega 3" does not improve the course of AD progression nor cognitive functions. It should be noted that the study used only DHA omega 3 and did not include EPA omega 3. It also did not include an antioxidant, which the authors concluded could be an important factor. Other studies have concluded the combination of EPA with DHA as outlined, not only improves AD management, but increases brain volume. Of particular note is that omega 3s are still vital for daily living and general health.
Eat Foods that Support Glutathione Production - Glutathion is the "Master Detoxifier" it helps regulate the immune system and controls inflammation
Optimizing Glutathione Levels - 9 Tips
- Consume sulfur-rich foods. The main ones in the diet are garlic, onions and the cruciferous vegetables (broccoli, kale, collards, cabbage, cauliflower, watercress, etc.).
- Try bioactive whey protein. The whey protein MUST be bioactive and made from non-denatured proteins Choose non-pasteurized and non-industrially produced milk that contains no pesticides, hormones, or antibiotics. (e.g. - Immunocal is a prescription bioactive non-denatured whey protein listed in the Physician's Desk Reference)
- Methylation nutrients (folate and vitamins B6 and B12) . critical to keep the body producing glutathione
- Selenium - This mineral helps the body recycle and produce more glutathione
- A family of antioxidants including vitamins C and E work together to recycle glutathione
Daily Fiber - get enough; try to get 30 to 50 grams of soluble fiber into your diet every day. Soluble fiber is crucial for good health. It is found in fruits, vegetables, beans, nuts, seeds and most whole grains. The bacteria in your gut metabolizes the soluble fiber in these foods which produces health benefits.
Soluble fiber can help lower cholesterol, blood sugar and insulin, prevent cancer, balance hormone levels, make vitamins and minerals, provide food for the colon cells, and more. Bran (wheat fiber) is mostly insoluble and doesn't get digested. That's good for getting you regular, but it just can't help your health the way that soluble fiber can.
Use Extra Virgin Olive Oil - contains oleocanthal, it inhibits the ability of the toxic proteins (ADDLs) that contribute to Alzheimer's and damage nerves in the brain. Do not use over high heat e.g. - for sautéing; instead use coconut oil
Drink moderately - Recent research discovered that light to moderate drinking had a protective effect against Alzheimer's disease, especially among women who were nonsmokers. Red wine, which contains resveratrol, is a best choice
Eat Organic and Free-Range foods whenever possible - organic foods are never genetically modified and are free of farmer supplied pesticides and hormones. The grains that dairy cows eat are heavily treated with chemicals, which have a residual presence in milk and dairy products. (Milk may also contain bovine growth hormone and antibiotics)
Try to make 51% of each meal composed of raw, organic foods
If not consuming organic produce, the Worst and Best Pesticides produce list include:
Dirtiest foods for Pesticides (thin skinned). For safety, spray with solution of 1 part vinegar and 3 parts water, then rinse before consuming.
- Apples - according to the Food and Drug Administration, more pesticides (a whopping 36) are found on apples than on any other fruit or vegetable - 7 have been found on one apple
- Cucumber - in a survey of 42 common vegetables, cucumbers were ranked second in cancer risk and 12th in “most contaminated food” by the Environmental Working Group, a respected public- interest group.
- Grapes - imported - because grapes ripen quickly, tend to mold, and attract insects, growers hit them with multiple applications of various chemicals. The worst are Chilean grapes, which are treated with as many as 17 of them. (Ninety percent of the grapes eaten in the United States from January to April are Chilean.)
- Strawberries -are one of the most contaminated of all produce items in the United States
Cleanest foods for Pesticides (thick skinned)
- Cantaloupe - Caution: often contain five of the longest-lasting chemicals, one of which is dieldrin, an exceedingly toxic and carcinogenic insecticide. Though it was banned in 1974, residues still persist in soils and are taken up through the cantaloupe's roots and absorbed into the edible portion.
Top Food Choices
- Berries - pretty much all berries contain anthocyanins, which give intense colors to fruits and vegetables and deactivate free-radicals. Been shown to improve short term memory and fight the aging process. Best choices are raspberries and blueberries.
- Cruciferous vegetables - found in kale, arrugula, cabbage, broccoli, cauliflower, Brussels’ sprouts, bok choy, turnips, radishes, watercress etc. - contain isothiocyanates, compounds that protect against AD and coronary artery disease. Do not eat raw if are hypothyroid.
- Dark Leafy Greens - spinach, kale, turnip, mustard, collards and other leafy greens are loaded with powerful antioxidants
- Dried beans and legumes - lima, pinto, pink, navy, red, black, white, northern and kidney beans, chickpeas and cranberries - high in folates crucial in AD protection, keep homocysteine levels normal - also provide fibers, which help normalize blood sugar leves. Beans, peas and lentils are all legumes and are among the most versatile and nutritious foods available. Legumes are typically low in fat, high in fiber, folate, potassium, iron and magnesium. Beans and other legumes can be a healthy substitute for meat, which has more fat and cholesterol.
- Tomatoes - contain potent antioxidant lycopene, associated with better memory and heart - if heated or cooked makes lycopene easier to absorb
- Fish - wild salmon, sardines, anchovies, bluefish, herring, small halibut, sable and whitefish - caution: avoid tuna, as is laden with mercury, a highly toxic metal
- Nuts - contain fiber, protein, and unsaturated fats and antioxidants - loaded with monosaturated (good) fats and vitamin E - best are walnuts, almonds, brazil, macadamia, pecans - also cashews and hazelnuts to a lesser degree
- Whole grains - have low GIs as it takes longer for them to ingest - whole grain products are labeled whole, not enriched and contain three parts of the grain kernel: the bran, germ and endosperm. Also contain 1-4 grams of fiber. Includes sprouted or spelt bread, brown rice, barley, oatmeal and some specialized breakfast cereals
- Eggs - omega 3 enriched. preferably from free-range chickens - great source of Vitamin E and B vitamins - contrary to previous notions, the cholesterol in eggs has little effect on cholesterol in the body and coronary artery disease
- (Dark) Chocolate - Researchers found the antioxidant activity of dark chocolate and cocoa powder was equivalent to or higher than that found in some other so-called “super fruit" powders or juices, including acai berry, blueberry, cranberry, and pomegranate- should be at least 70% cocoa - up to 3oz/day. A healthy amount of any type chocolate reduces your risk of heart disease by 37% and stroke by 29% versus eating little or none.
- Green tea: 2-5 cups/day has highest concentration of antioxidants called catechins
- Coffee - drink 3-5 cups/day for the caffeine.
Foods to Avoid (or limit)
- Sugar laden, high fructose and processed flour foods, artificial sugars
One cannot over-emphasize health problems generated by
high blood glucose levels
- Diet sodas - at the 2011 the American Stroke Association where researchers presented the findings of a landmark study on diet drinks. They followed more than 2,500 New Yorkers for nine or more years, and found that people who drank diet soda every day had a 61 percent higher risk of vascular events, including heart attack and stroke. While results are not conclusive, it is not the first warning about the negative effects of diet sodas.
also excess omega 6 fats *
- Tuna and other mercury contaminated fishes
- Red and fatty meats - HCA (heterocyclic amine) compounds, found to cause cancer in lab animals, form when meat is cooked using high-temperature methods, such as grilling over an open flame. The American Journal of Gastroenterology discovered an elevated risk of stomach cancer among participants with the highest estimated intake of a form of HCA. Grilling leaner meat at medium, indirect heat results in fewer flare-ups that help form HCAs.Marinating hamburger before cooking helps reduce HCA formation, as does adding blueberries or cherries to the ground meat
- Genetically modified foods (GMO)
- Soy Products: 91 percent of soy grown in the US is genetically modified (GM) - GM soy has been linked to an increase in allergies.
Unfermented soy -- the type found in soymilk, soy burgers, soy ice cream and even tofu -- is not a health food. Use caution in using soy products unless they are organic and fermented. The great majority of soy products on the market today are neither - they contain too much of inflammatory omega 6s. Check labels of foods where you would not even think of soy being included in the product.
Edamame (young soybeans in the pod) and Miso soup are OK soy.
- Low-Fat Yogurt: this nutritional superstar, rich in protein and calcium, too often contains shocking amounts of added sugar. Some brands add 30 or more grams of fructose, sucrose, or other sweeteners. Be careful to avoid sugary "fruit on the bottom," or blend sweetened yogurt with plain, nonfat yogurt.
Eating summary - > Eat food, not too much, mostly plants
Lifestyle
Exercise - use your fuel - food is fuel. Get exercise regularly, at least 3x/week, including weight resistance. Also boosts your glutathione levels
The University of Virginia school of Medicine studied the daily walking habits of 2000 men aged 71 to 93 and then tested for dementia. They found that
"Those who walked less than a quarter mile a day were nearly twice as likely to
develop dementia as those who walked more than two miles a day."
Brisk walking is near as effective as intense cardiovascular routines. Start slow and buildup to 30 minutes a day of vigorous aerobic exercise like walking or jogging, or play
various sports. Strength training for 20 minutes, 3 times a week is also helpful. There is universal agreement on the positive value of exercise in the management and prevention of AD.
Activities - besides phyiscal exercises, using the brain in a variety of ways has been proven to mitigate the effects of AD and dementia. The activities should be active rather than passive. Active activities include mind games, cross word puzzles, reading, taking classes (learning) or something as simple as quilting. Watching TV is passive and if watched excessive can increase the likelihood of getting AD.
Meditate daily - studies show that meditating at least 20 minutes/day improves memory and reduces stress which contributes to AD. (There are various other meditation techniques of variable lengths of time).
Mirth - make time for Dance, Music and Laughter - all have beneficial effects on the brain. Read and do puzzles. Do not watch TV more than 5 hours/day.
Do not smoke - the October 2010 issue of Archives of Internal Medicine reported results of a 23 year study that compared to nonsmokers;
those who smoked more than two packs a day had a 114 percent increased risk of dementia, a 157 percent increased risk of Alzheimer's disease, and a 172 percent greater risk of vascular dementia, the second most common form after AD. The increase in risk is not limited to heavy smokers.
