Is Alzheimer’s preventable? More and more research studies suggest that diet and lifestyle may play a role in supporting brain health and potentially delaying the onset of symptoms associated with this condition. (1)
Changes in the brain, including lower numbers of synapses, can occur years before the first symptoms of Alzheimer’s appear. These early synapse losses suggest a possible window of opportunity to support brain health and delay dementia symptoms. (1)
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How does synapse loss relate to Alzheimer’s?
The brain communicates through a vast network of nerve cells. These nerve cells connect via junctions called synapses and make it possible to create and recall memories. In the case of Alzheimer’s disease (compared with the normal aging process), synapse loss may occur more rapidly. (2)
There are eight factors that may influence synapse loss: (3)
- Head trauma
- Stroke
- Hypertension
- Diabetes
- High Cholesterol
- High Homocysteine
- Low Exercise
- Specific Genes
Nutrition’s Role in Brain Health
Synapse formations depend on proper nutrient absorption. As stated above, five out of the eight factors influencing synapse loss are related to nutrition. (4)
When synapses lose their ability to communicate, they may become less effective, and the brain may begin to shrink. As more neurons are affected throughout the brain, a person with Alzheimer’s may gradually experience challenges with thinking, remembering, making decisions, and functioning independently.
There are currently two diets, The MIND diet and KetoFLEX 12/3, that have been studied for their potential benefits in supporting synapse health and reducing the risk of cognitive decline.
The MIND Diet
The MIND Diet is a nutrition plan that may support brain health. The name is short for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay. It encourages eating from 10 healthy food groups:
- Leafy green vegetables, at least six servings/week
- Other vegetables, at least one serving/day
- Berries, at least two servings/week
- Whole grains, at least three servings/day
- Fish, one serving/week
- Poultry, two servings/week
- Beans, three servings/week
- Nuts, five servings/week
- Wine, one glass/day
- Olive oil
The MIND diet limits red meat, sweets, cheese, butter/margarine, and fast/fried food. (1)
Evidence supporting the MIND diet comes from observational studies of more than 900 dementia-free older adults, which found that closely following the MIND diet was associated with a reduced risk of synapse loss and a slower rate of cognitive decline.
Continuing observational studies suggest this diet may reduce the risk of developing Alzheimer’s disease by up to 53% in those who follow it closely. Those who followed it more loosely still showed a reduced risk by 35%. (5)
KetoFLEX 12/3 Diet
The KetoFLEX 12/3 diet is a plant-based, mildly ketogenic diet studied by Dr. Bredesen, a neuroscientist. It focuses on whole nutrient-dense foods and emphasizes local, organic, and seasonal non-starchy vegetables from every color of the rainbow, combined with an adequate amount of protein and generous amounts of healthy fat. This diet includes a 12-hour fast, with at least 3 hours of fasting before bed (hence the 12/3 in the name). (6)
To date, Dr. Bredesen has used the KetoFlex diet with many participants. He recently completed a clinical trial on the KetoFLEX in early 2021. During the clinical trial, 84% of participants showed improved cognitive results. (7)
Functional Medicine Approach to Brain Health
Along with the above diets, functional medicine practitioners may encourage the supplementation of specific nutrients and exercise for brain health. One study suggested that increasing Omega 3’s, Vitamin C, Vitamin D, Vitamin E, B12, and Magnesium may support cognitive and functional health over a 12-month period. (3)
Exercise has been shown to have multiple positive effects on brain health, including supporting reduced inflammation, increasing brain-derived neurotrophic factor (BDNF), enhancing neural input to the brain, and maintaining brain volume. (3)
Try the MIND Diet
Want to explore the MIND Diet? Below is a one-day menu to give you an idea of how easy it can be to incorporate these healthy, delicious foods into your daily life.
Breakfast:
Spinach Avocado Wild Berry Smoothie
- 1 handful of organic spinach
- 1/2 cup frozen avocado
- 1 cup frozen wild blueberries
- 1 cup unsweetened almond milk
- 1 tbsp ground flax seed
Lunch:
Sesame Ginger Salmon Salad
- 1 head chopped organic romaine lettuce
- Wild caught salmon
- 1/4 cup shredded carrot
- 1/4 cup sliced radishes
- 1 scallion, sliced
- 2 tbsp prepared sesame-ginger dressing
Snack:
Almond Butter Oatmeal Balls
- 1 cup organic oats
- 2/3 cup creamy almond butter
- 1/4 cup dairy free chocolate chips
- 1/4 cup ground flax seeds
- 1 tbsp honey
Combine all five ingredients in a medium bowl. Stir to combine. Store in the refrigerator.
Dinner:
Burrito Bowl
- 1 cup cooked organic brown rice
- 1/2 cup black beans
- 1 cup fajita vegetables cooked in olive oil
- 1/2 cup cooked organic grilled chicken
- Salsa
- Guacamole
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