Seeking to lower ALzheimer’s Disease risk?
Alzheimer’s Disease rate will triple by 2050. As degenerative brain disorder, it’s progressive and irreversible. This disorder ranks third as the cause of death for older people, after heart disease and cancer.
After decade’s studies, medical experts attribute the cause of Alzheimer’s Disease to genetic, environmental and lifestyle factors, Genetic wise, there is not much we can do. But for environmental and lifestyle, these are the ranges our efforts can make a real difference.
To help people adopt a better diet to lower Alzheimer’s Disease risk, PCRM (Physician Committee for Responsible Medicine) issued Dietary Guidelines , the 7 guidelines address daily diet principles, giving us a practical way to follow.
Minimize intake of saturated fats and trans fats
Saturated fats include dairy products, meats, certain oils (palm oil), it raises cholesterol level in our blood and LDL. Most snack pastries and fried foods are high in trans fats, its another name is hydrogenated oils. It extends shelf life and enhance flavor of processed food. Avoid them as much as you can and learn to check Nutrition Facts label and ingredient list for the 2 unhealthy fats.
Eat plant-based foods
Plant-based foods contains large amount of vitamins, minerals and antioxidants, all of which help combat free radicals, reduce oxidation stress and build up strong immunity system. They include Vegetable, legumes(beans, peas and lentils), fruits and whole grain, those foods should be the staples of our diet.
Consume 15 milligrams of vitamin E from foods, each day
Being a fat soluble antioxidant, Vitamin E removes free radicals, reduces cholesterol level and offers protection against toxins. Food sources of vitamin E include seeds, nuts, green leafy vegetables, and whole grains. Be generous with those foods in your diet and serve big portion each and every day, it will greatly help lower ALzheimer’s Disease risk.
B12 forms DNA, makes healthy blood cells and keep nerves working properly. It is found in animal foods and fortified foods. No-meat eaters should look for meat alternatives, such as soy products (Tofu, Soy Milk)fortified with vitamin B12.
You can also take B12 supplement providing at least the recommended daily allowance (2.4 micrograms per day for adults).
Avoid vitamins with iron and copper
If taking multivitamins, you should choose those without iron and copper, and consume iron supplements only when your doctor suggest so.
Choose aluminum-free products
While doctors are not 100% positive that aluminum causes Alzheimer’s Disease. Those who want to minimize their exposure can avoid the use of cookware, antacids, baking powder, or other products that contain aluminum. As we all know, aluminum does lead to toxicity. Go aluminum-free will not go against lower Alzheimer’s Disease risk.
Be active, get up and give your body a nice workout, it’s not only good for your physical health, but keep your brain alert and active too. you can choose aerobic exercise, like jogging, walking, 3-5 times a week, 30 minutes each time. consistent exercise lead you on the way to lower Alzheimer’s disease.