If you want to lower your risk of Alzheimer’s Disease, part of the solution may be in your diet. Research has already shown that simply changing your diet slightly can lower your overall chances of getting this most dreaded disease. Medical data shows that you have a one in nine chance of developing Alzheimer’s after the age of 65. If you live to be 85, your chances are one in three. With those odds, prevention may actually be the cure, since there are no successful medical treatments to reverse the disease so far.
A study published in the Journal of Neurology, Neurosurgery and Psychiatry has provided clues to important, yet simple dietary and lifestyle factors that can lower a person’s risk of developing Alzheimer’s Disease. These are smart health choices that are not only important for the prevention of the disease, but will support better overall health into the senior years.
6 Easy Dietary Changes to Lower Your Risk of Alzheimer’s Disease
The study reported these important dietary changes for those who want to increase their chances of avoiding AD:
1. Caffeine – That’s right. Taking about 200 mg of caffeine in supplement form a day or drinking about 3 cups of coffee can significantly delay the onset of Alzheimer’s Disease. According to Neuroscientist Chuanhai Cao, a recent study “…suggests that older adults with mild memory impairment who drink moderate levels of coffee — about three cups a day — will not convert to Alzheimer’s disease or at least will experience a substantial delay before converting to Alzheimer’s.”
2. Green Tea (the alternative) – Some experts prefer to suggest drinking green tea for it’s amazing health benefits as well as it’s caffeine in order to boost brain health. You can drink several cups a day of green tea instead of coffee.
3. Vitamin D – Keeping your vitamin D blood level normalized is key in helping to prevent a variety of diseases, as well as AD. The best form of this supplement is vitamin D3. Medical experts suggest a healthy dosage for most people is 5,000 I.U. a day or as high as 10,000 I.U. a day. Be sure to get your blood tested and consult with your doctor to maintain the right levels. It’s very simple to do.
4. Folic Acid – A generally accepted amount for good health is to get at least 200 mcg of folic acid a day. This has been proven to lower the chances of impaired cognitive function.
5. Vitamin C – This antioxidant is a must for good health. Most experts agree you can safely take up to 2,000 mg a day, even though the RDA is a mere 100-200 mg. It is a vital antioxidant for memory and brain health, along with vitamin D3.
6. Alcohol – The Fisher Center for Alzheimer’s Research Foundation states that, “Moderate drinkers were 23 percent less likely to develop Alzheimer’s disease or signs of serious memory problems than nondrinkers. Wine seemed to have more benefits than other alcoholic drinks in some reports, though many of the studies did not distinguish the types of alcohol ingested.” This is in reference to a new study conducted by Michael A. Collins, Ph.D., of Loyola University Chicago’s Stritch School of Medicine.
The Foundation further cites that, “Moderate alcohol consumption is typically defined as no more than one drink a day for women and one to two drinks for men, and no more than 7 to 14 drinks per week. A drink is defined as 5 ounces of wine, a 12-ounce beer or 1.5 ounces of vodka or other spirits.
Over all, moderate drinkers were 23 percent less likely to develop Alzheimer’s disease or signs of serious memory problems than nondrinkers. Wine seemed to have more benefits than other alcoholic drinks in some reports.” Note: Choose organic beverages to avoid the high levels of pesticides found especially in commercial wines.
Of course, if you do not drink, most experts agree just don’t start, because the benefits may still be negligible, although there is anecdotal proof that people who eat the Mediterranean Diet (which includes red wine) tend to be healthier, live longer and remain mentally alert into later life.
More Lifestyle Changes to Lower Your Risk of Alzheimer’s Disease
Other commonly known lifestyle changes to help lower your risk of Alzheimer’s Disease are exercising, remaining mentally engaged in activities and dealing appropriately with stress or depression in daily life.
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