Doctors Reveal: Effective Strategies to Reduce Risk of 'Dementia'
According to Alzheimer's International - World Alzheimer's Report 2019, more than 152 million people will be affected by dementia by 2050.
Mediterranean diet rich in fruits, nuts, legumes, vegetables and oily fish.
Exercise regularly
Get enough sleep
Maintain a healthy weight
Balanced gut bacteria and more
A study published in Canadian Journal of Psychiatry found that approximately 20% of patients without dementia show significant evidence of accumulation of beta-amyloid in brain. Beta-amyloid aggregates to form plaques in brain, blocking chemical signals and slowing down cognition, leading to Alzheimer's disease, most common form of dementia and sixth leading cause of death - Older Age Dementia Association
Dementia affects you and other people you care about. The good news is that you can take steps now to reduce your risk of developing dementia by following these effective steps.
1. Low sugar consumption
High blood sugar (glucose) promotes production of beta-amyloid in brain, and as blood sugar rises, level of essential insulin increases, which helps cells use blood sugar for energy. Interestingly, an enzyme in brain called insulin degrading enzyme breaks down insulin and beta-amyloid in brain.
To do this, you need to understand how elevated insulin levels cause "insulin degrading enzymes" to excrete more insulin than beta-amyloid.
Recommend protein at every meal to satisfy hunger and curb sugar cravings, and to encourage replacement of foods high in sugar or refined white carbohydrates (such as bread) with whole grains.
2. Intermittent fasting
During fast, "insulin-degrading enzymes can focus on breaking down amyloid." "Additional potential benefit" of intermittent fasting suggested in earlier studies. These include: “improved brain function, improved insulin sensitivity, and reduced oxidative stress and damage.” ability to repair itself and function optimally.”
It is recommended to try "5:2" diet, which means that a two-day fast is followed by a five-day normal diet.
3. The ketogenic diet
Ketones are "the primary physiological alternative fuel for glucose in brain." Published clinical trials have shown that increasing availability of brain ketones through moderate nutritional ketosis has a modest beneficial effect on mild cognitive decline. "You can start with a 'high-fat keto diet' or 'take a medium chain triglyceride supplement'."
4. Diet rich in phytonutrients
Phytonutrients called polyphenols are known to have strong antioxidant and anti-inflammatory properties. “Both of these factors contribute to brain health because your brain is particularly susceptible to oxidative stress, and high levels of oxidative stress can lead to dementia. Antioxidants, in particular, protect your brain cells from oxidative stress.”
Nuts, citrus fruits (eg oranges, lemons), berries, leafy vegetables, cereals and olive oil are major sources of polyphenols.
5. Other Methods
Suggest other strategies to reduce the risk of developing dementia, including:
Doctors Reveal: Effective Strategies to Reduce Risk of 'Dementia'
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