1. Check your memory
The first and most important step, is to check your memory with the free on-line Cognitive Function Test at www.foodforthebrain.org, act accordingly and do this every year from the age of 50 since this will give you an accurate measure of your memory, and a yardstick against which to measure the benefits of these prevention steps.
2. Eat fish
Eat fish three to four times a week, with at least two servings of oily fish (salmon, mackerel, herrings, kippers, sardines or tuna). Eating more nuts and seeds, preferably, raw.
Eating one serving of oily fish a week is associated with halving the risk of Alzheimer’s1. Supplements of one kind of fish omega 3 fish oil, called DHA, has been shown to enhance memory in adults 2 who don’t eat fish, and to prevent memory loss in those in the early stages of memory decline3. But it’s not just oily fish. The more fish you eat the better your memory test performance. Fish is also an excellent source of vitamins B12 4, D and choline, all essential for the brain. Chia and flax seeds have the most omega 3. As well as eating these foods I’d recommend you aim to supplement about 250mg of DHA a day. If your supplement contains DPA this converts readily to DHA so add to the DHA level and aim for a total of 250mg.
The studies above used around 1,000mg a day, which is what I’d recommend if you don’t score well on the Cognitive Function Test. This would mean adding a 1,000mg fish oil capsule to your daily supplements, as well as eating oily fish at least three times a week.
3. Up your fruit and veg
Eat at least six servings of brightly coloured vegetables and berries a day. Half a plate of vegetables counts as two servings. A glass of good quality red wine counts as one. The more fruit and vegetables you eat the lower is your risk of cognitive decline 5 with vegetables being particularly protective.6 The best kinds of vegetables are carrots, cauliflower, broccoli, Brussels sprouts, cabbage, spinach, mushrooms and the best fruits are berries, especially blueberries and strawberries7.
Flavonoids and polyphenols, found not only in fruit and vegetables, but also in tea, red wine and dark chocolate, are associated with preserving memory.8 The most protective effect is found eating six servings (500g) a day of fruit and vegetables.6 Supplementing both vitamin C (1g) and vitamin E combined is associated with halving the risk of Alzheimer’s disease.9
4. Minimise sugar – Eat a Low GL Diet
Follow a low GL diet, with slow-releasing ‘whole’ carbohydrates. Minimise sugar, sugary drinks and juices.
Keeping you blood sugar levels down, which also means you make less insulin, preserves your memory10. That means avoiding sugar as much as possible and eating slow-releasing ‘whole’ carbohydrate foods such as wholegrain bread or pasta and oat cakes. Eating white bread is associated with a poorer cognitive test performance, whereas high fibre bread is associated with better performance. Eating carbohydrate foods with protein, for example brown rice with fish, or porridge oats with seeds further reduces the glycemic load (GL) of a meal. Best fruits in this respect are berries, cherries and plums while too many grapes, raisins or banana are high GL. These kind of foods are consistent with a Mediterranean diet which has also been shown to reduce risk.11 Eat your fruit, don’t drink it. Fruit juice has a lot of sugar in it.
5. Supplement B vitamins – Check your homocysteine
Supplement vitamin B6 (20mg), B12 (10mcg) and folic acid (200mcg) as a sensible precaution. But do check your homocysteine level to find out how much you need. Homocysteine testing can be carried out by your doctor or you can do it privately through many laboratories, or with a hometest kit purchased from YorkTest. If above 10mcmol/l supplement high dose B6 (20mg), folic acid (800mcg) and B12 (500mcg) preferably in a supplement that also provides zinc and TMG.
Having a higher intake and blood level of vitamin B12 and folic acid is associated with a quarter of the risk of developing Alzheimer’s.12 Vitamin B6, B12 and folic acid, especially in combination, lower blood levels of homocysteine, which is a key predictor of risk.13
Lowering your homocysteine, if above 10mcmol/l by supplementing high dose B6 (20mg), folic acid (800mcg) and B12 (500mcg) has been shown to greatly reduce the rate of brain shrinkage14 and memory loss15 in those at risk of Alzheimer’s. Homocysteine is also lowered by the combination of zinc and TMG, which are included in homocysteine-lowering formulas.
B12 absorption can greatly worsen with age, and is inhibited by the diabetes drug metformin16, and antacid ‘proton-pump inhibitor (PPI) medication17. If you are taking these be sure your GP checks your homocysteine level.
6. Limit coffee – Green tea is better
While there is inconsistent evidence linking coffee with more or less risk, drinking lots of coffee both raises homocysteine levels18 and promotes the excretion of protective B vitamins19. For example, two cups of coffee raises homocysteine by 11% in 4 hours.20 Green tea, on the other hand, is associated with a lower risk of cognitive impairment.21 Ordinary tea drinking was also associated with better cognition.22 My advice is to limit coffee to one a day and drink tea, ideally green, instead. The occasional or daily glass of red wine is also ......
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