If you think Alzheimer’s disease—one of the most dreaded and devastating illnesses—is an untreatable neurological condition, think again. A growing body of research suggests that there may be a link between diet and
Alzheimer’s disease. In fact, studies show that consuming certain foods and types of diets are associated with increased risk for Alzheimer’s, while other foods and eating habits can improve brain health and reduce the risk of developing Alzheimer’s disease. In this blog, we will explore the connection between diet and Alzheimer’s disease and introduce you to 6 foods to avoid and 5 foods to include to enhance brain health and memory.
WHAT IS ALZHEIMER’S DISEASE?
Alzheimer’s disease, the most common
form of dementia, is a progressive neurodegenerative disorder that is associated with cognitive decline and memory loss. More than 6 million Americans are currently living with Alzheimer’s, and experts predict that number will increase nearly threefold by 2050.
Many people believe Alzheimer’s disease is genetic and that if you have the
genes associated with increased risk for Alzheimer’s, you’re doomed to develop the disease. This is not true. Although there is a genetic component to the condition, your lifestyle also plays a role in your level of risk. In fact, emerging research shows that
Alzheimer’s is a lifestyle disease, similar to type 2 diabetes or heart disease. This means your every day habits can either increase or decrease your risk of developing the condition whether or not you have a genetic predisposition.
HOW IS DIET LINKED TO ALZHEIMER’S DISEASE?
One of the most important lifestyle factors impacting the risk for Alzheimer’s disease is diet. Eating the wrong foods raises your risk while consuming brain-healthy foods lowers it. Every day, you can make a choice to eat foods that put your memory at risk or that protect it. It’s up to you.
Recent
studies suggest that our diet may be a key factor in preventing the onset of Alzheimer’s disease. An “Alzheimer’s prevention diet” or “memory diet” may have an impact on the biological mechanisms that underlie Alzheimer’s, such as oxidative stress and inflammation. Additionally, this type of diet may reduce other risk factors for Alzheimer’s, such as diabetes,
obesity, and heart disease.
Furthermore,
research is beginning to focus on the connection between the gut and aging-related processes that are linked to Alzheimer’s. For example, a 2022
study shows that gut dysbiosis has been linked to pathologies seen in Alzheimer’s disease and may be a risk factor for the condition. In contrast, another
study published in 2022 found that diets that support the gut microbiota provide protective benefits against the development of Alzheimer’s.
6 FOODS THAT INCREASE THE RISK OF ALZHEIMER’S DISEASE
1. High-fat dairy
To protect your memory, eliminate ice cream, whipped cream, cheese, half and half, butter, and other fat-laden dairy products. High-fat dairy was associated with an increased risk of cognitive decline and Alzheimer’s disease in a
study in the
Archives of Neurology.
2. Processed meat
Ditch the hot dogs, salami, and sausages. A 2021
study in the
American Journal of Clinical Nutrition found that eating just 25 grams of processed meats each day was linked to a 52% increase in the risk of Alzheimer’s disease and a 44% uptick in the risk of developing any form of dementia.
3. High-glycemic foods
Love those pretzels, cookies, or cakes? They don’t love you or your memory! In a
study from researchers at the Mayo Clinic, individuals who consumed a diet high in refined carbohydrates—such as foods like breakfast cereal, white bread, pasta, potatoes, and white rice—had a 400 percent
increased risk of developing Alzheimer’s disease.
4. High-sugar foods
Consuming sugary fares like candy, cupcakes, or sweetened sodas or energy drinks can rob you of your memory.
Research in a 2022 issue of
Nutritional Neuroscience concluded that excessive intake of sugar significantly increases the risk of Alzheimer’s in older women. Eating just an additional 10 grams of sugar per day (about 2.4 teaspoons) was associated with a 30-40% increased risk for Alzheimer’s.
5. Trans fats
These unhealthy fats can be memory killers. According to a 2019
study in the journal
Neurology, people with higher blood levels of trans fats are 52%-74% more likely to develop Alzheimer’s disease or other dementias compared with those who had the lowest levels. Artificial trans fats are banned in the U.S., but they used to be commonly found in fried foods, pie crusts, crackers, margarine, and more. Some foods may still contain trace amounts of these bad fats, so it’s best to avoid ultra-processed foods.
6. Excessive alcohol
Many people drink to celebrate life—weddings, graduations, job promotions—but there’s nothing to celebrate when it comes to the connection between excessive
drinking and Alzheimer’s. In fact, one
study in
The Lancet concluded that heavy drinking is the single biggest modifiable risk factor for all forms of dementia, including Alzheimer’s disease. This 2019 analysis of over 1 million people reported that heavy alcohol use is also linked to early-onset forms of the disease, which is when the disease affects people before the age of 65.
5 FOODS TO EAT TO HELP PREVENT ALZHEIMER’S DISEASE
1. Leafy greens
Fuel up on kale, spinach, Swiss chard, mustard greens, collard greens, and more. A 2018
study in
Neurology found that consumption of these healthy greens was associated with a slower rate of cognitive decline.
2. Berries
Include blueberries, strawberries, and other berries in your diet.
Research in the
Annals of Neurology shows that berries high in flavonoids, especially anthocyanidins, enhance cognition and slow the rate of cognitive decline.
3. Fish
Eating fish that is high in omega-3 fatty acids may be beneficial in the prevention of dementias, such as Alzheimer’s disease. Numerous
studies have found that people who eat the most fish have lower risks for cognitive decline compared with those who eat the least amount of fish.
4. Nuts
Want a snack that can help protect your brain? Reach for a few walnuts, macadamia nuts, or almonds. One
study found that nuts are part of a healthy diet that can reduce the risk of cognitive decline and Alzheimer’s disease.
5. Extra-virgin olive oil
When you’re looking for salad dressing, sprinkle some extra-virgin olive oil (EVOO) on your greens.
Researchers from Spain found that consumption of EVOO was associated with improved cognitive function in individuals at risk for Alzheimer’s disease.
If you want to protect your memory and lower your risk for Alzheimer’s disease and other dementias, eat a diet that is filled with brain-healthy foods. If you’re having memory issues or have noticed a cognitive decline, get an evaluation to assess your memory and determine the root cause. Brain SPECT imaging is a powerful neuroimaging tool that can help identify brain patterns seen in Alzheimer’s disease.
Memory loss and other mental health issues can’t wait. At Amen Clinics, we’re here for you. We offer in-clinic brain scanning and appointments, as well as mental telehealth, clinical evaluations, and therapy for adults, teens, children, and couples. Find out more by speaking to a specialist today at 888-288-9834 or visit our contact page here.
