Brain Health – Pillar 1.
The next part of my series on brain health.
Pillar 1: Diet & Supplements
Discover the Alzheimer’s Prevention Diet
One of the best ways you can feed your brain for better memory is by avoiding a diet high in trans-fat and saturated fat. These fats, such as those from animal products (especially red meats), can cause inflammation as well as produce free radicals. As you probably know, free radicals are a normal by-product of your metabolism, but in high quantities, they can damage and even kill your valuable brain cells.
Eating foods that are high in antioxidants like vitamins C and E is a wonderful natural way to eliminate free radicals from your body. In a similar way, scientists believe that a vast intake of fruits and vegetables, eating fish rich in omega-3 oils and vegetarian protein substitutes (such as soy) are protective against memory loss.
In addition to your renewed Alzheimer’s diet, read on to find out more about the best vitamins and nutrients to aid your memory and avoid Alzheimer’s disease early symptoms.
The ideal prevention diet breaks down like this:
- 20% “good” fats. Items in this group include extra virgin olive oil, avocado, and flax seed oil
- 40% lean proteins. Look to include fish, chicken, turkey, and soy on a daily basis.
- 40% complex carbohydrates. Discover the rewards of a rainbow of fresh vegetables, whole grains, legumes, and fresh fruits.
- Superfoods for the brain – as much as you want! These superfoods, including blueberries, spinach, and seaweed, have fabulous antioxidant properties preventing causes of Alzheimer’s.
Be Sure to Take Your Vitamins and Memory-Specific Nutrients
If you’re serious about the prevention of Alzheimer’s and improving memory loss, you should definitely take a high potency multiple vitamin and mineral capsule. Be sure the vitamin formula you choose contains folic acid and vitamin C. Folic acid reduces homocysteine levels—high homocysteine levels put you at risk for both heart disease and memory loss. Vitamin C has been shown to reduce your risk of Alzheimer’s disease by 20% when taken with vitamin E. To take advantage of its fullest benefits, you should take a dose of 2,000 mg of vitamin C per day.
When you create a balanced diet that puts your overall wellbeing at the forefront, you’re not only doing good for your body, but you’re also supporting and enhancing your memory as well.
Consider including the following memory-specific nutrients in your daily vitamin plan:
- coenzyme Q10
- alpha lipoic acid
- ginkgo biloba
Two additional nutrients are recommended only for people who have moderate to severe memory loss:
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