Has someone in your family been recently diagnosed with Alzheimer’s? Have you been wondering how to reduce your risk? You’re not alone!

More than six million adults over 65 years old have Alzheimer's dementia. Though a startling statistic as is, numbers are only expected to rise. 

An Alzheimer’s diagnosis can seem daunting and frightening for many people. Your memory and ability to perform daily tasks slowly dwindle. You fear becoming a burden and forgetting who you are. 

But it doesn’t have to end this way. There are steps you can start taking today that can reduce your risk for Alzheimer’s. As the saying goes - an ounce of prevention is worth a pound of cure.

You may have guessed that your diet plays a critical role in all of this - and you’d be right. However, it can be challenging to know where to start when implementing the fruits, vegetables, meat, and supplements that are part of a brain-healthy diet into your everyday meals. 

This is where I come in! So, if you are interested in learning more about dietary changes that can reduce your risk for Alzheimer’s, keep reading.

What Is Alzheimer's Disease?

First, let’s dive into what exactly Alzheimer’s disease is.

In basic terms, Alzheimer’s is a neurological disease that leads to impaired memory, thinking, and completion of daily tasks. It’s often diagnosed based on patient symptoms, including memory issues and cognitive deficits. But please realize that not all memory problems result from Alzheimer’s or lead to it!

In the case of Alzheimer’s, the deficits experienced worsen over time and to the point that the individual is increasingly unable to care for them-self. Alzheimer’s is also one of the leading causes of dementia - a compilation of any altered brain changes. 

Several physical changes within one’s brain chemistry and organization indicate this disease. Two of the key features are a build-up of plaques and what are known as ‘tangles.’ 

In brain imaging scans, scientists found that those with Alzheimer’s had higher amounts of Beta-amyloid plaques and neurofibrillary tangled fibres (accumulations of tau proteins that collect inside neurons). Because of this, the presence of unusual amounts of amyloid plaques and tangles in the brain has become the standard indicator of Alzheimer’s disease.

Much research has been done in this area, but much more is still needed. There are many views on how and why Alzheimer’s develops in the first place.

But how is this possible?

How can the brain’s protective processes lead to such a horrific disease? 

What’s most likely is that, like many other illnesses resulting from chronic assaults, so, too, does Alzheimer’s. When the brain is bombarded by several intense, chronic, and unrelenting threats, its defence mechanisms work overtime, also becoming intense, chronic, and unrelenting. Eventually, these protective devices can start causing harm.

Some of the main chronic threats to the brain include:

• Inflammation - Inflammation can result from poor diet, infection, diabetes, or other causes. In fact, Alzheimer’s has been coined “Type 3 Diabetes” because your risk of an Alzheimer’s diagnosis is substantially increased if you have diabetes.

• Metabolic changes - Metabolic changes can include a reduction in or shortage of brain-supportive molecules, hormones, or nutrients.

• Toxins - Toxic substances or neurotoxins can include heavy metals, poisons, excess sugars, artificial sweeteners, molds, or toxic byproducts produced by various microbes.

These threats work to destroy neurons or degrade their ability to function. Moreover, continued research has also shown that Alzheimer’s impairs neurological connections. With fewer connections between parts of the brain, areas that were once operating at a high capacity are now diminished.

Coronary artery disease is one predisposing factor to Alzheimer’s and dementia. This disease occurs when plaque builds up along the walls of your coronary arteries, which can increase your risk of a stroke or heart attack.

What you may not realize, however, is that coronary artery disease also reduces the blood flow to your brain. Researchers found that omega-3 fatty acids can help improve cellular function in people diagnosed with this disease. In studies, the group taking omega-3 supplements showed better testing on memory, recall, coordination, and reaction speed compared to the control group.

Omega 3 is the single, most widespread essential nutrient deficiency of our time.

—Dr. Udo Erasmus

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What Are Omega 3 Fatty Acids? 

Omega 3 fatty acids are essential, healthy fats. Your body needs them to maintain good health, but it does not independently generate them.

This means that all of your omega-3 fats have to come from the foods you eat or the supplements you take. There are three major types of omega-3:

• Alpha-linolenic acid (ALA)

• Docosahexaenoic acid (DHA)

• Eicosapentaenoic acid (EPA)

The kind of omega-3 foods you eat largely determines where these three compounds are concentrated. For instance, ALA is mainly found in plant-based foods, while DHA comes from animal byproducts. While all three components of omega-3s are beneficial for your health, DHA is especially vital for neurological function at all stages of life.

This makes it one of the most studied components of omega-3’s in terms of brain health, dementia, and Alzheimer’s. 

What other foods contain high levels of omega-3? You can find these healthy fats in:

• Seeds

• Flaxseed oil

• Soybeans

• Fatty fish

• Leafy greens

• Meat

• Eggs

• Fish oil

Since DHA and EPA are only found in meats or animal byproducts, vegetarians and vegans often find themselves at higher risk of deficiencies. Because of this, vegans and vegetarians should consider taking a microalgae or omega-3 supplement.   

Other Omega-3 Benefits

What else can omega-3s do for you and your health? 

For starters - fish oil can reduce triglyceride levels in your bloodstream. Elevated triglycerides are one of the main risk factors for strokes, heart disease, and heart attacks. 

Incorporating Omega-3s into your diet can also help curb symptoms of rheumatoid arthritis. They reduce oxidative stress, reduce inflammation, and improve asthma. Additionally, in some studies, fish oil supplements can even help children with ADHD.

In fact, this fatty acid plays a critical role in children’s vision and brain development, and it appears that its neurological benefits carry far beyond the infant years.

But the most significant role omega-3s play is likely related to the treatment and prevention of dementia and Alzheimer’s disease. But how?

Alzheimer’s Diagnosis and Omega-3

While omega-3 has shown benefits in improving cellular and cognitive function in patients who have not yet been diagnosed with Alzheimer’s, what does the research show for treating people with a diagnosis?

Omega-3 has shown a positive impact in reversing or halting the progression of Alzheimer’s. This supplement not only helps in preventing further cognitive decline in Alzheimer’s patients but also prevents typical age-related cognitive impairment. 

The main compound of omega-3 - docosahexaenoic acid - shows strong links to the likelihood of someone developing a neurological or psychiatric illness. Adequate and daily intake of omega-3 through foods or supplements can reduce this risk. 

In another study, omega-3 was used in memory tests of Alzheimer’s patients. Scientists administered various tests and measures for assessing patients’ memory and recall by drawing spinal fluid.

The group who started taking omega-3 supplements showed stability in their memory tests, while the control group suffered significant cognitive declines.

Other Dietary Prevention Strategies

Aside from increasing your intake of healthy omega-3 fatty acids, are there other things you can implement in your life for Alzheimer’s prevention? 

Yes! You can make several lifestyle and dietary changes to reduce your risk of this neurological disease.

Adequate intake of other vitamins, in conjunction with omega-3s, provides a barrier against cognitive decline. Research has found a strong link between vitamin D3 and omega-3 in amyloid plaque development. 

Omega-3 fatty acids and vitamin D assist in a healthy immune response which, in return, reduces the amount of plaque build-up in brain tissue. As mentioned earlier, amyloid plaque development is one of the hallmark signs of Alzheimer’s disease.

Chronic diseases and illnesses also predispose many people to neurological decline. Some common comorbidities associated with an increased risk for Alzheimer’s include:

• Obesity

• High blood pressure

• High cholesterol

• High blood sugars

Increasing mental stimulation, incorporating brain-healthy foods, and regular exercise can not only reduce your risk of chronic illnesses, but improve your cognitive function, as well. 

Are you stuck in knowing where to start with supplements and good nutrition? Consider reaching out for nutritional counselling if you have difficulty establishing and eating healthy meals. 

Reduce Your Risk For Alzheimer’s 

Keep in mind that your risk for Alzheimer’s disease can increase with poor dieting and a lack of exercise. Incorporating adequate omega-3 fatty acids in your diet can improve your neurological health. It can also act as an anti-inflammatory to reduce oxidative stress and the build-up of amyloid plaques. 

Contact us today for nutritional consulting or creating a healthy meal plan. You can be on your way toward a healthier lifestyle sooner than you think! 

As always, I welcome your thoughts and value your feedback. Let me know what you think by dropping me a line or commenting below.

If you haven’t already done so, please sign up to receive my newsletters for more information about brain health, neuronutrition, lifestyle tips, and nutritional advice. Of course, if I can help you or a loved one with your nutritional needs, make an appointment to see me today!

[Medical Disclaimer]

Please consult with your doctor(s) before starting any new mental or physical health improvement program. The advice I offer is not intended to replace that of your medical practitioner. I am not a medical professional, nor am I qualified to diagnose, cure treat, or prevent disease. The advice I provide on this website is intended for a broad and diverse audience, and as such, deals with general lifestyle concepts, not specific healthcare advice. This material disclaims any liability or loss in connection with the advice expressed herein.