Alzheimer's and dementia: Precaution through healthy eating

There is no protection against the loss of nerve cells, from the disease of dementia. However, a healthy lifestyle and a balanced diet can reduce the risk of getting dementia or Alzheimer's disease and have a preventative effect. We show how you can positively influence your own health by choosing the right diet and how to prevent diseases such as Alzheimer's and dementia.

Healthy and athletic

Regular exercise and a balanced diet are the nuts and bolts of a healthy lifestyle. A healthy and balanced diet includes a lot of fruits and vegetables, low in animal fats, unsaturated fatty acids and cholesterol.

The German Society for Nutrition (DGE) recommends a diet that is more than 50 percent covered with healthy carbohydrates and a maximum of one third fats. In addition, there is a small proportion of proteins from vegetable and animal protein.

What does that mean for a healthy diet that can protect against Alzheimer's and dementia? It is advisable to eat vegetables, fruits and carbohydrates (whole grains) daily, fish and poultry several times a week, rarely dark meat, high-fat dairy products or alcohol.

The Low-fat preparation fresh ingredients is crucial. Instead of animal fats such as butter and lard, vegetable oils such as olive or sunflower oil are better.

Main thing vitamins

It has been proven that it is primarily vitamins C, D and B, folic acid and provitamin A (beta-carotene) that can prevent dementia.

Vitamin C-rich foods are included in:

  • peppers
  • broccoli
  • Brussels sprouts
  • rosehips
  • currants
  • kiwi

A high proportion of Beta-carotene, which is well absorbed by the body and is important for the function and structure of cells, blood cells and metabolism, is mainly found in:

  • carrots
  • Kale
  • spinach
  • chard
  • chanterelles

vitamin B and folic acid improve brain performance and are especially in:

  • green leafy vegetables
  • legumes
  • oranges
  • whole grain products

Whether vitamin E can also have a positive effect on the prevention of dementia and Alzheimer's is still under investigation. All vitamins should be ingested mainly through food and not in the form of supplements or tablets.

The secret of omega-3 fatty acids

There are numerous studies on a positive effect of omega-3 fatty acids for the prevention of dementia and Alzheimer's disease. They will have a protective effect that supports the regeneration of nerve cells and can delay the destruction of the nerves in the brain of Alzheimer's patients.

Especially recommended are the following foods, which have a high content of unsaturated, essential omega-3 fatty acids:

  • high-fat fish such as salmon, tuna, mackerel and herring
  • oysters
  • shrimp
  • plaice
  • cod
  • soy products
  • some cold-pressed vegetable oils

Exercise and brain jogging

Our brain is active and capable of learning until old age. It just needs to be regularly challenged and trained. And you should not wait until the first symptoms appear.

Many exercises can be optimally integrated into everyday life. For example, puzzles, sudoku & Co. provide optimal training for the head. Exercises for concentration and attention, reading, writing and making music also have a positive effect on the performance of the brain.

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