Reduce The Risk of Alzheimer’s with Natural Ingredients
According to a noted board-certified geriatric neurologist specializing in Alzheimer’s research and treatment, studies have identified a number of factors that are associated with reduced risk of Alzheimer’s disease including eating fish as part of a healthy diet, routinely eating turmeric (a key ingredient in curry), getting enough folic acid, and exercising regularly. Each one of these has lowered risk by anywhere from 25%-55%. However, in order to embrace risk reduction in totality, you need to do all these things together.
Top 3 Food Recommendations:
Turmeric – In India, where people eat an average of 30mg (approx. 1 teaspoon) of this spice daily throughout their lives, the incidence of Alzheimer’s is one of the lowest in the world. This fact has prompted researchers to investigate turmeric, especially its main active ingredient, curcumin, a strong antioxidant and anti-inflammatory, and it seems to protect the brain from amyloid plaques (proteins that accumulate in the brain when Alzheimer’s develops). Curcumin also lowers elevated cholesterol. If cooking daily with turmeric doesn’t appeal to you, you can take 400 mg. of curcumin daily in supplement form.
Fish – Fish contains a specific omega-3 fatty acid—DHA (docosalhexaenoic acid), that is a building block of the walls of brain cells. People with Alzheimer’s have low levels of DHA. You should eat fish at least three times per week, but not fried fish sticks. Eat fatty cold-water fish, such as wild salmon, tuna, herring, mackerel, or halibut—grilled, broiled, or poached without creamy sauces. Or you can take 500-1,000 mg. daily of DHA in a dietary supplement. If you opt for a supplement, check the label for the specific amount of DHA as they vary.
Blueberries – Blueberries are the most important fruit to eat every day for a healthy brain because they are very high in antioxidants. Oxidation is a normal by-product of daily life and our bodies have mechanisms to deal with it. But an excess of oxidation, which is common today, causes damage to the brain. Aim to get at least one cup daily of the fresh fruit, not juice or jam. Frozen blueberries, without any additives, are fine if you can’t get fresh ones.
Other Recommended Options
Nutritionally, other things that reduce risk include avoiding saturated fats, eating plenty of fresh fruits and vegetables, and drinking green tea. In addition, there are some dietary supplements that, taken daily, lower risk for Alzheimer’s and can improve cognitive health. They are: B-complex with B1 (50mg), B3 (20mg), B5 (5mg or more), B6 (25- 50mg), B12 (1,000mg), Folic Acid (800-1,600mg), Vitamin C (1,500 mg), Vitamin E (400 IU).
The amounts are higher than you find in many multivitamins but research has shown these dosages are beneficial for the brain.
If you have a family history of Alzheimer’s, there are three other supplements that are recommended—Ginkgo Biloba (60mg twice daily), huperzine A (200-400mcg daily), and phosphatidylserine (PS) (100-200mg daily). As always, please check with your physician before starting any supplement regimen.