In Australia alone, there are currently more than 400,000 people living with dementia.
The most common form of dementia is Alzheimer’s disease, which damages the brain – often resulting in impaired memory and changes in behaviour. But what’s even more frightening is that these figures are only rising, with a whopping 250 Australians diagnosed each day. By 2025, it’s estimated that this figure will increase further to around 318 people.
While there is currently no cure for this degenerative disease, you can reduce your risk of developing Alzheimer’s – or simply help slow its progression – by eating a healthy diet full of brain-friendly foods…
Leafy green vegetables.
Did you know that green leafy veggies have been linked to lower levels of cognitive decline in older age? A study containing 1000 participants found that those who ate at least one serve of green leafy veg a day had slower rates of declining memory than people who rarely ate it. In fact, the research showed that older adults who ate a serving of green veggies a day were around 11 years younger, cognitively. Fascinating stuff! Perhaps it’s time to make like Popeye and get that spinach into you…
Fish, nuts + flaxseeds AKA omega-3 fatty acids.
These three foods are extremely high in omega-3 fatty acids and have been found to improve brain function in those who suffer from Alzheimer’s disease. While research suggests that only those with mild memory loss really experience a benefit from increased omega-3s, it certainly won’t hurt to increase your intake of these healthy foods anyway! The best omega-3 rich fishies to chow down on are mackerel, salmon and sardines as they’re all filled with healthy fats and tons of omega-3 fatty acids.
When it comes to nuts, you should be reaching for walnuts which boast huge amounts of omega-3, plus they’re loaded with fibre, copper, manganese and vitamin E. And, last but not least, give flaxseeds a go! These tiny brown seeds are the richest whole food source of omega-3s and they have a nicely balanced ratio of omega-3 and omega-6. You can pop a teaspoon of flaxseeds into your daily smoothie or try these Flaxseed Buns for a delicious, gluten-free bread option.
Coffee + dark chocolate.
That’s right, coffee and chocolate have both been linked to the prevention of AD – our love of dark chocolate is finally justified! Research suggests that coffee is particularly beneficial before the onset of the disease and that regular consumption over one’s lifetime reduces the risk of developing cognitive impairment. Dark chocolate (thankfully!) also gets the tick of approval thanks to its flavonoids which have been shown to slow down the progression of the disease.
Turmeric.
We love turmeric for its amazing anti-inflammatory and antioxidant properties and research has actually found that these qualities are also vital when it comes to improving cognitive function in those who suffer from AD. The active compound in turmeric is known as curcumin and when taken with vitamin D3, it’s been found to help bolster your immune system and get rid of the amino acids which form the plaque in the brain that’s linked to Alzheimer’s disease. Turmeric Protein Bombs, anyone?
Berries.
Strawberries, blueberries, cranberries and blackberries are all chock-full of antioxidants which help to protect brain cells from free radical damage – and, these little babies are also great for protecting your brain against stress and inflammation which can both lead to neurodegenerative diseases like Alzheimer’s.
But, there’s also a few foods you should avoid at all costs as they’re not doing your brain health any favours…
Refined carbs.
It’s no secret that highly refined carbs are pretty terrible for our brain health – for a myriad of reasons. Firstly, refined carbs such as white flour and pasta have an extremely high GI rating which has been shown to impair your memory. Secondly, they also promote inflammation which is a worry as inflammation is a risk factor for Alzheimer’s disease. Soz, white bread, but you’ve got to go!
Sugar.
If you want to try and keep your brain in tip top condition, steer clear of the sweet stuff! Sugar is seriously damaging to your brain health with research suggesting that diets high in sugar can increase the likelihood of developing neurodegenerative disorders like Alzheimer’s. Another study in rats also found that a sugar increases brain inflammation which can impair your memory. See ya, sugar!
Note: It’s important to consult a medical practitioner before making lifestyle changes or if you have a family history of dementia or Alzheimer’s.
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