Alzheimer’s disease: prevent & slow the progression with your diet

Apolipoprotein E is the glycoprotein which binds cholesterol and transports it. This protein in strongly linked to progression of Alzheimer’s Disease (AD): it binds to both soluble and aggregated forms of amyloid-Beta and influence further production of plagues, which is a pathological hallmark of the disease. (1)

Higher levels of cholesterol has been directly linked to increased Amyloid-Beta production, faster progression of the disease and decreased onset by a decade.

Avoiding trans fats and saturated fats should be a priority for all people. In particular by those affected by AD. This means avoiding:

• Processed or packaged food
• Red meat (try to limit white meat, once every couple of weeks max)
• Dairy products 

10% of your daily calories should come from fats. So what fats are best for your brain?  REMEMBER to consume in moderation and prepare to savour mouth-watering goodies such as:

• Avocados and durian they deliver not only a great source of vegetal fats, but are also packed with vitamins B (see below why these vitamins are particularly important for AD sufferers) and tryptophan, the building block of serotonin, helping to boost your mood too.

• Walnuts, flaxseed and olive oil Omega-3 fatty acids have been proven to reduce inflammation and to improve cardiac function (fundamental to maintain a healthy brain)

• Salmon, tuna, herring and mackerel They are Omega-3 fatty acids containing DHA. There are plenty of studies supporting DHA intake improves cognitive performance. (2,3)However, remember that these type of fish are large enough to store high levels of mercury from our polluted waters. High levels of mercury are linked to Alzheimer’s disease degeneration. Eat fish no more than once a week or take supplements (remember from the studies the minimum effective dose in preventing and slowing the progression of the disease was 100 mg daily of DHA).

• Vitamin E

Vitamin E appears to not only play a key role in early prevention, but also in slowing down the progression of the disease. Compared to the drug Selegiline (prescribed to AD patients), consumption of Vitamin E proved to be more effective. (4,5,6)

Leafy greens (such as Swiss Chard, Spinach, Kale and Mustard Greens)

Papaya and kiwi

Bell peppers (also a Vitamin C store)

Broccoli

Hemp seeds

Start juicing your veggies and fruit. Heat alters their properties. Eat them raw!

• Vitamin C

Yellow and red bell peppers

Guavas

Dark leafy greens (Kale)

Strawberries

Citrus fruits (Oranges, Pomelo, Clementines, Lemons)

Remember: your absorption of Vitamin C increases if you intake iron with it. Why not try a spinach-orange-carrot juice? Sounds weird but, it is delicious!

• Phytoestrogen These are chemicals structurally related to oestrogen which are produced by plants and can easily bind to oestrogen receptors (meaning that we do not need to induce more endogenous production of oestrogen to get the benefits of the actions of this neuroprotectant, hence avoiding possible unwanted effects both in men and women).

You can find them in:

Soya products (Stay away from GMO soy products). (Tofu, Tempeh, Soy milk, soy beans, Soy spread and yoghurts)

Seeds: flaxseeds, lentils, chickpeas, mung beans, sunflower, pumpkin and sesame seeds.

• Flavonoids are strong anti-inflammatory, inhibiting ROS production and stimulating anti-inflammatory mediators, modifying effects of aging. (7)

Parsley (Best eaten fresh)

Blueberries

Dark Chocolate (at least 70% cocoa)

Green Tea

Ginko Biloba -The herb Ginkgo Biloba has also demonstrated potential memory enhancing effects in the elderly; however, the plant effects are not evident with moderate to severe dementia. Moreover, it can reduce the effectiveness of MAO inhibitors (make sure to talk to your doctor before taking this supplement if you are on medication). (8)

Homocysteine is a neurotoxin, which can directly damage the medial temporal lobe (the the area of the brain that rapidly degenerates in Alzheimer’s disease). (9)

B Vitamins convert the toxic and brain damaging homocysteine into two very useful chemicals called glutathione – an antioxidant – and the amino acid called SAMe. SAMe is vital for ‘methylation’, (a key chemical process, which keeps the brain’s chemistry in balance).

Low levels of folic acid (B9), B6 and B12 lead to raised homocysteine levels, triggering dementia and Alzheimer’s disease. (10,11)

There is a robust body of evidences that lowering homocysteine by giving appropriate supplemental levels of homocysteine lowering nutrients, including B6, B12 and folic acid, reduces the rate of cognitive decline along with a reduction in the rate of brain shrinkage. (11, 12, 13, 14)

A simple blood test can measure your homocysteine level and if it is above 9mmol/l ensure to start supplementing with B6, B12 and folic acid.

Certain drugs such as methyltraxate are anti-folate. If you are on an anti-folate drug you should discuss with your doctor before taking large amounts of folic acid.

• Folic acid (B9) rich foods:

Beans and lentils

Spinach (raw)

Asparagus (cooked)

Lettuce

Avocado

Broccoli

Mango

• Vitamin B6 (pyridoxine)

Sunflower seeds

Pistachio nuts

Tuna, turkey and chicken

There are other nutrients that help lower homocysteine, such as zinc-rich foods (wheat germ, cashew nuts, spinach and dark chocolate).

Zinc, Magnesium and B Vitamins (especially pantothenic acid (vitamin B5) are also essential to convert the primary precursor nutrient phosphatidyl choline onto acetylcholine.

Acetylcholine is a neurotransmitter fundamental to synaptic communication.

As the disease progresses the cells deputed to synthesis of acetylcholine are damaged and its levels decrease dramatically.

Currently, many medicines for dementia and Alzheimer’s block the breakdown or re-uptake of acetylcholine.

You can boost this action by increasing the levels of available acetylcholine. In order to aid these reactions, methylation is essential and so make sure to intake enough Vitamin B5, zinc and magnesium. (15)