This is a picture of my grandmother, Ila Nan Clyde Cook, and that's me sitting on her lap. She passed away in 2004 from Alzheimer's disease. She died while I was still young so I don't have many memories with her. My mom tells me all the time how generous and loving she was and often talks about how she had a special ability to make even the most unappealing foods taste delicious. We still make many of her recipes at home, some of which I have shared on this blog.
Though she lived a long life (into her 80's) it is hard to see someone you love in pain. Now that Alzheimer's disease is becoming more prevalent, people are wanting to find out why and what we can do to prevent such a heart breaking diagnosis. Below is some of the research that has been found regarding this topic.
*x = servings
When adults ages 58-98 followed the above guidelines strictly, they showed a decrease in risk of 53% compared to adults in the same age group who followed both the Mediterranean and DASH diets. When this same group followed the MIND diet guidelines sometimes, they still showed a decreased risk of up to 33%(7).
(220-(your age)) x 0.5 = Minimum Target Heart Rate for moderate activity
Though she lived a long life (into her 80's) it is hard to see someone you love in pain. Now that Alzheimer's disease is becoming more prevalent, people are wanting to find out why and what we can do to prevent such a heart breaking diagnosis. Below is some of the research that has been found regarding this topic.
How to: Protect Your MIND
Developing dementia or Alzheimer's disease in older age is becoming more common because a greater proportion of the population in the United States is growing older. By 2050, it is estimated that there will be 1 million new cases every year(1). It is the 6th leading cause of death in the U.S. and 5th leading cause of death in adults, ages 65 years and older. From 2000-2010 the death rate from Alzheimer's disease increased 68%. Due to the increase of deaths from Alzheimer’s and dementia, various studies have been done to lower these rates and prevent death from demented diseases. Some have suggested dietary changes, like the MIND diet, discussed on the next page.
What is Alzheimer's disease (AD)?
Alzheimer’s disease (AD) is a brain disorder that makes it difficult to live normally. The beginning stages show signs of memory loss, including forgetting loved ones. After memory loss, the disease progresses to forgetting how to do daily activities, such as brushing teeth. Finally, the disease causes aggression and anxiety to such an extent as to need professional care(2).
Who is at risk of getting AD?
AD is considered a disease of old age. Most cases are not diagnosed until after the age of 60. The likelihood of developing AD increases dramatically after the age of 65 and is especially high after 85. The likelihood of developing AD after 85 is 47.2%(3). Women are also at a higher risk(4). AD is a strong genetically linked disease where possessing the gene APOE e4 will increase chances of developing the disease. Those who have this gene will usually have family members who have developed this debilitating disease. Those with Diabetes Mellitus, who smoke, have had head trauma, and females taking estrogen pills are also more at risk for developing AD(5).
What can you do?
The MIND diet (the Mediterranean-DASH Intervention for Neurodegenerative Delay) is a combination of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension) that is focused on brain health and prevention of AD(6). It promotes eating nutrient rich foods and limiting harmful foods. There is also a recommendation for frequency of these foods.
Beneficial Foods:
- berries (especially blueberries).................(2x/week)
- dark leafy green vegetables......................(6x/week)
- a diet rich in many vegetables..................(1 salad/day)
- nuts...........................................................(5x/week)
- beans.........................................................(3x/week)
- whole grains.............................................(3x/day)
- fish............................................................(1x/week)
- poultry.......................................................(2x/week)
- olive oil (use as primary oil)
Food Associated with Increased risk of AD:
- red meat.....................................................(<4x/week)
- butter/margarine.........................................(<1 Tbsp./day)
- cheese.........................................................(<1x/week)
- pastries and sweets.....................................(<5x/week)
- fried and fast foods.....................................(<1x/week)
*x = servings
When adults ages 58-98 followed the above guidelines strictly, they showed a decrease in risk of 53% compared to adults in the same age group who followed both the Mediterranean and DASH diets. When this same group followed the MIND diet guidelines sometimes, they still showed a decreased risk of up to 33%(7).
Serving Sizes:
- Berries: 1/2 cup, fresh
- Dark Leafy Greens: 3 1/3 cups, raw
- Vegetables: 1/2 cup, cooked
- Nuts: 1/3 cup
- Beans: 1/2 cup, cooked
- Whole Grains: 1 oz. or 1/2 cup, cooked
- Fish: 6 oz., cooked
- Poultry: 1 oz.
- Red Meat: 3.5 oz.
- Butter: 1 Tbsp.
- Cheese: 1.5 oz.
- Sugar: 6 tsp/day
- Fried Food: 1/4 cup
There's More:
There is more that can be done to prevent AD besides eating healthy. Time alone should be avoided, especially after age 65. Social interaction is very important in maintaining memory and engaging the brain. Learning new skills, like a new language or a musical instrument, are also great ways to keep the mind sharp. Constant learning will keep the brain alert and capable. Games that stimulate brain activity, such as word games, puzzles, and riddles, can help slow cognitive delay(8).
Participating in moderate exercise regularly will promote brain activity as well as general good health. Moderate activities can include brisk walking, mowing the lawn, and swimming. Target heart rate should be elevated for these activities. To figure out what your heart rate should be, use this equation:
(220-(your age)) x 0.5 = Minimum Target Heart Rate for moderate activity
Even if you are not 65 and older or may not have a high risk of getting Alzheimer's, you can do something now for yourself. You can live the MIND diet to enhance your own memory and brain function. You can enjoy being social, learning new things, and getting enough exercise. You can also share this information with someone you think would benefit from it.
References:
- Alzheimer’s Association. 2014 Alzheimer’s disease facts and figures. The Journal of the Alzheimer’s Association. 2014;10(2), 47-92.
- Summary. NIH: National Institute on Aging. - https://www.cbsnews.com/media/mind-diet-foods-avoid-alzheimers-boost-brain-health/ Accessed on February 28, 2019.
- Evans DA, Funkenstein HH, Albert MS, et al. Prevalence of Alzheimer's Disease in a Community Population of Older Persons: Higher Than Previously Reported. JAMA. 1989;262, 2551-2556.
- Vina J, Lloret I. Why women have more Alzheimer's disease than men: gender and mitochondrial toxicity of amyloid-beta peptide. J of Alzheimer’s Dis. 2010;20, 527-533.
- Hersi M, Irvine B, Gupta P, et al. Risk factors associated with the onset and progression of Alzheimer's disease: A systematic review of the evidence. Neurotoxicology. 2017;61, 143-187.
- Morris MC, Tangney CC, Wang Y, et al. MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer’s Dement. 2015;11(9), 1007-14.
- Morris MC, et al. New MIND Diet May Significantly Protect Against Alzheimer’s Disease. Rush University Medical Center. 2015.
- Morris MC, Tangney CC, Wang Y, et al. MIND diet slows cognitive decline with aging. The Journal of the Alzheimer’s Association. 2015;11(9), 1015-1022.
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