Dr. Martha Claire Morris shares 25 years of research into the connection between diet and Alzheimer’s. The research found that study participants had a lower risk of Alzheimer’s disease and a slower rate of cognitive decline with:
1. an intake of vitamin E in their diet
2. intakes of vitamin B12, folate, and niacin
3. intakes of lutein, beta-carotene, and bio-flavonoids
4. consumption of seafood and omega-3 fatty acids
5. daily consumption of vegetables–in particular, leafy green vegetables
6. dietary fat comsposition that is low in saturated and trans-fats and high in vegetable fats
(p. 8)
As you might guess, possessed foods and fast foods accelerated cognitive decline. Morris also recommends berries (especially blueberries) because they are packed with antioxidants and phytrochemicals. And they taste good! In addition to all the research findings, Morris and her daughter, a nutritionist, include 80 brain-friendly recipes. I tried the Blueberry-Apple Pancakes (p. 143) and found them to be delicious!
If you want to stave off Alzheimer’s and dementia, Diet for the Mind is a good place to start. Are you worried about getting Alzheimer’s? GRADE: A
TABLE OF CONTENTS:
Introduction: Where the Heart and Mind Meet ix
Part I Mind-Healthy Science
Chapter 1 Cognitive Decline and Dementia 3
Chapter 2 Essential Nutrients for the Brain 33
Chapter 3 Foods for Everyday Eating 53
Chapter 4 Foods to Eat Every Week 69
Chapter 5 Brainless Foods That Harm the Mind 87
Chapter 6 Comparing the Mediterranean, DASH, and MIND Diets 103
Part II Mind-Healthy Lifestyle and Recipes
Chapter 7 Create Your Healthiest Life 119
Chapter 8 Breakfast 139
Chapter 9 Whole Grains 151
Chapter 10 Leafy Greens 167
Chapter 11 Other Vegetables 181
Chapter 12 Beans and Legumes 195
Chapter 13 Seafood and Poultry 211
Chapter 14 Entertaining 225
Chapter 15 Snacks and Desserts 239
Acknowledgments 251
Notes 255
Index 261
Boy, I’m in trouble. I eat terribly. I hate to cook and am an awful cook when I try, especially seafood. And making stuff for one leaves a lot that gets thrown out. Leafy greens don’t keep long . I can’t eat a lot of fruit since I am diabetic. My favorite vegetable are French fries. The blueberry apple pancakes would spike my sugar extremely high. With the added butter and syrup It would be enough carbs and sugar for several days. And being single I seldom eat out since I hate to eat alone at a restaurant.
Not really worried about Alzheimer’s. No one in my family has had it so far.
Steve, several new restaurants have opened in our area that focus on the foods Dr. Morris recommends. Eating out gets pricey, but most of these restaurants offer Take-Out services including Home Delivery. I’m lucky that Diane is a wonderful cook and baker.
Besides the risk of Alzheimer’s those processed foods tend to make you obese – that was the first thing my wife saw when she came with me to Florida 12 years ago.
We see it in Hungary too – some neighbours of ours still eat the same amounts of fatty stuff as they needed when they were hard working, now several were diagnosed with diabetes and they’ve grown abominably fat.
Somewhere I just read a very scathing article on “ultra processed food” – though I forgot where (Alzheimer’s?).
PS and OT:
Whenever I walk from the bus to my favourite bar in my hometown Tübingen I pass a sign on a house:
Alzheimer lived and studied here …
Wolf, the number of Alzheimer’s cases in the United States continues to grow. An Alzheimer’s test should be available later in 2020. Highly processed foods tend to accelerate mental decline.
I’m concerned because my mom had it and—looking back—I think we could see some tell-tale signs of it many years before she was ultimately diagnosed: not just forgetting things, but losing cognitive processing functions. But I’m really not sure there’s much I could do now would reverse the course—if indeed that’s the way I’m heading. My biggest concern is for the family members who would be responsible for me, especially because my mother (as I understand is common among Alzheimer’s sufferers) said terrible things to family members (whom she no longer recognized) while they took care of her.
Deb, my mother was diagnosed with Alzheimer’s when she turned 80. But, as in your mother’s case, my mother showed signs of early-onset Alzheimer’s in her 70s: losing her keys, forgetting where she parked her car, unable to remember people’s names, etc.
I don’t think I’ve ever eaten anything specifically because it was good for me or avoided anything specifically because it was bad. I’m basically in the same boat as Steve, minus the diabetes. Mostly I just eat what I want and what’s convenient and don’t worry about it.
Michael, sometimes Good Genes makes up for a lot of lifestyle choices. But taking some B12 and lutein seem like sensible precautions.
1. No, not really worried. My parents made it to 86 and 89 with no sign of mental deterioration, plus, as Deb said, I’m not convinced there is anything you can do that would reverse it if you did have it. That includes what you eat plus mental exercises.
2. If healthy eating can help, we’re right on it. We eat a lot of berries, though I really only like blueberries in pies – they are Jackie’s favorite.. We eat a lot of salads and vegetables, eat little red meat and mostly white chicken or seafood, stay away from most fried foods (which I love), and generally are very careful what we eat, It’s how Jackie has lost 25 or so pounds. And we eat out most days. But we plan what we eat and mostly eat only two meals plus careful snacks a day.
Jeff, Diane monitors my eating habits. Red meat rarely shows up in this house. Salads are standard with dinners. We both like vegetables so those are staples in our meal planning. We “cheat” with an occasional pizza or a pasta dish.
My Dad died of Alzheimer’s, but he had the good kind — the kind that takes you very quickly. I have some grape juice daily and seafood at least twice a week.
Come to think of it,. didn’t Jeeves eat a lot of fish?
Dan, Jeeves was a devotee of seafood. Instead of grape juice, I’ve opted for a glass of sweet red wine daily.
I try to eat healthy, but also love sweets. sigh I do take areds2 for eye health which has lutein I’m also now (due to the virus) more conscientious about taking vit. c
I’ll try to increase b12 and the others
I always have cereal with blueberries or strawberries and almond milk
I still want to know how you milk an almond.
😉
Maggie, sounds like you’re doing all the Right Things to stay healthy! I’m with you on the Vitamin-C.
I also drink cherry juice to help with my arthritis It works, I rarely have pain, though for travel I’m testing out cherry pills
Maggie, I’ve heard cherry juice does help arthritis. I’ve been tempted by the cherry pills.
I’m afraid a lot of people think think I’ve had Alzheimer’s since the day I was born. I maintain that there is so much knowledge stuffed into my head, it’s only natural that some things will fall to the side. Unlike that other guy, I am a fairly stable genius and you can’t convince me otherwise.
As far as I can tell, only one of my uncles suffered from Alzheimer’s and one other of my relatives has had mild cognitive disorder, so I’m not really worried. I do try to maintain a healthy diet but pepperoni pizza, fried foods, and pie seem to get in the way.
Jerry, pizza, fried foods, and pecan pie seem to get in my way, too!
I’m not going to eat a lot of bland crap and take expensive vitamins just so I can live longer! Remember, when you have a long life all those extra years come at the end when you’re too old to enjoy them!
Bob, the goal is enjoying a long life with good quality of life.