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 DHADHA is short for Docosahexaenoic Acid. It is an essential omega-3 fatty acid found in fish such as salmon, mackerel and herring, and is often…, 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 CWhat it does: Strengthens immune system – fights infections. Makes collagen, keeping bones, skin and joints firm and strong. Antioxidant, detoxifying pollutants and protecting against… (1g) and vitamin EWhat it does: Acts as an antioxidant, protecting cells from damage, including against cancer. Helps body use oxygen, preventing blood clots, thrombosis, atherosclerosis. Improves wound… 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 insulinInsulin is a hormone made by the pancreas. It is responsible for making the body’s cells absorb glucose (sugar) from the blood…., preserves your memory10. That means avoiding sugar as much as possible and eating slow-releasing ‘whole’ carbohydrateCarbohydrates are the primary source of energy for the body as they can be broken down into glucose (sugar) more readily than either protein or… foods such as wholegrain bread or pasta and oat cakes. Eating white bread is associated with a poorer cognitive test performance, whereas high fibreFibre is an important part of a balanced diet. There are two type of fibre; soluble and insoluble. Insoluble fibre helps your bowel to pass… bread is associated with better performance. Eating carbohydrate foods with proteinProteins are large molecules consisting of...
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