My Brain Health Diet
Earlier this month I wrote, in this blog post, about my increased risk of developing Alzheimer’s disease due to having one copy of the APOE4 gene. It’s important to note that truly anyone could develop Alzheimer’s disease, you don’t have to have an APOE4 gene to develop it, AND it’s also important to remember that having one or even two APOE4s does not garuntee you’ll develop it either. There are many other contributing factors that can impact development of the disease, such as gender (women are twice as likely to develop Alzheimer’s than men), race (African American’s and Hispanic are at higher risk), other inherited genes (LRRK2, SNCA), family history, chronic disease (most impactful being diabetes and high blood pressure), and lifestyle (like chronic stress, exercise, and diet) all play a part.
One of the main things I’m doing to reduce my risk of developing Alzheimer’s is eating an intentional, healthy diet. I’ve done a lot of self-education on different diets, foods, and supplements that have been shown to improve overall health and specifically target brain health. Below are some of my diet practices (in no particular order) to reduce my risk of developing Alzheimer’s disease and why.
I think the most major intentional dietary change I have made is the development of metabolically healthy habits. In my earlier blog article I touched on metabolic disease (mostly diabetes) as a contributing factor for developing Alzheimer’s disease. There are many different dietary habits and choices that can contribute to developing diabetes or metabolic dysfunction. Here are some things I do to improve my metabolic flexibility and insulin sensitivity.
I avoid ultra-processed foods. Ultra-processed foods have higher levels of added sugar, seed oils, and trans-fat, two things that can cause glucose spikes and insulin resistance. It would be very difficult to completely remove processed foods from my diet, and trying to do so would likely cause more mental stress than necessary. Instead of being extreme about it I allow flexibility. The easiest way for me to do this is to cook most of my meals at home with fresh ingredients and then eat out or buy easy options when I’m out on special occasions.
I eat a large savory breakfast, trying to get 20-30 grams of protein. This is a practice that is supported by The Glucose Goddess and is a common practice for diabetes educators. Focusing on protein content improve satiety and primes the body for the day. I find that I am less likely to want snacks or sweets throughout the day when I have adequate protein with each meal, especially breakfast.
Pairing sweets with fiber, fats, and/or protein or eating sweets (carbs) only after a meal. This practice helps with glucose stabilization through digestion. As the body processes the fiber, fats, and protein, it will slowly process the carbs allowing for more stable glucose levels. Stable levels improve the body insulin response as well as glucose use and storage.
Light exercise after eating. This is a tip I learned on the Healthier Together podcast with Dr. Casey Means. When your body receives new fuel, especially glucose, it wants to use it! She recommends a short 3 minute walk after meals to improve blood sugar levels. The activation of large leg muscles encourages the body to use the glucose rather than store it.
I eat a lot of blueberries. Foods with blue/purple coloring have phytonutrients, specifically anthocyanins, which have been proven to reduce inflammation and improve vascular and cerebral blood flow. These mechanisms improve cognition and memory. In his book, The Anti-Alzheimer’s Prescription, Dr. Fortanasce recommends one cup of blueberries per day.
I eat foods rich in Omega-3s and also take an Omega-3 supplement. “Consumption of omega-3 improved learning, memory ability, cognitive well-being, and blood flow in the brain. Omega-3 therapies are beneficial, well-tolerated, and very low-risk. Lonelier people, the elderly, and people with less consumption of healthy foods containing omega-3 can benefit from the consumption of omega-3 supplements” (Dighriri, et al., 2022). My favorite foods rich in Omega-3s include salmon, hemp heart seeds, and chia seeds.
Brain Boosting Breakfast: greek yogurt with blackberries, blue berries, purple sweet potato, hemp heart seeds, and cinnamon.
Citations:
Dighriri, I. M., Et al., (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus, 14(10), e30091. https://doi.org/10.7759/cureus.30091
Fortanasce, V. (2009). The anti-alzheimer’s prescription: The Science-Proven Prevention Plan to start at any age. Gotham Books.
Moody, Liz. (host). (2022, December, 7). Ask the Doctor: Metabolism Edition - How Blood Sugar Impacts Weight, Hormones, Disease & More + How to Optimize it with Dr. Casey Means. [Audio podcast]. retrieved from https://www.lizmoody.com/healthiertogetherpodcast-casey-means/.
