If you could make a simple lifestyle change to reduce the risk of developing dementiawould you do it?
Surveys show that more than half of people are very afraid of dementia or Alzheimer disease diagnosis, suggesting that there may be a strong motivation to do so. In the UK, a study of dementia concern by the Alzheimer’s Society found that 62% of people think a diagnosis means “life is over”. Similarly, in the United States, surveys show a 31% increase in fear of developing dementia and that 66% of respondents are at least somewhat concerned about caring for a loved one with dementia.
Improve brain health is a popular topic among Eatthis.com readers, so we sought the advice of a Harvard-trained psychiatrist and nutritional biologist, an expert in how nutrition affects the brain. a naidooDoctor in medicineis the director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and author of the national and international bestseller: This is your brain on food. She is also a professional chef who believes that eating a whole food, plant-based diet is the best nutrition approach for brain health. “I first enjoy seeking out nutrients in the most delicious ways possible for healthy aging and staving off neurocognitive decline,” says Dr. Naidoo.
Subscribe to our newsletter!
Eatthis.com: Got it, Whole Foods First. But let’s just say we don’t eat the healthiest things all the time. If you could choose one supplement to protect against dementia, what would it be?
Dr. Naidoo: I would optimize turmeric with a pinch of black pepper, or a folate supplement, along with Omega-3 fatty acids. (Omega-3s are found in fish oil supplements and fatty fish.) Where a folate deficiency may underlie some neurological conditions, improving folate status has beneficial effects on brain health and cognitive age. green leafy vegetablesFoods like spinach, Swiss chard, and dandelion greens are an excellent source of folate, also known as vitamin B9. While turmeric (curcumin) can be taken as a supplement, the dry spice is easy to use and only a small amount is needed, less than a teaspoon daily with a pinch of black pepper*. I find that when people add these nutrients through food, they tend to use them more consistently than by taking a supplement.
*(Studies show that piperine in black better increased the bioavailability of the antioxidant compounds of curcumin by up to 2000%. For more information on curcumin, read Why you should be eating turmeric right now.)
Eatthis.com: Are there any other dietary supplements that you would suggest readers research and ask their doctors?
Dr. Naidoo: Yes, certainly, from a nutrient standpoint, prioritizing when it comes to mental health, looking for sources of magnesium, vitamin Dand omega-3 is a great place to start.
Eatthis.com: Are you suggesting those because we Americans tend to be deficient in them?
Dr. Naidoo: Yes. Those nutrients may be more difficult to obtain through your daily diet, which is why they are “the low hanging fruit” for supplementation. Omega-3 fatty acids they are particularly useful for the health of the brain and blood vessels. They also reduce inflammation, which contributes to their neurocognitive benefits and neuroprotective properties.
While all of these supplements can help ensure you get nutrients that support brain health, as a nutritional psychiatrist, I believe you should start with a varied diet and a whole food approach to getting these nutrients into your diet, as you get the benefits of fiber, protein, and antioxidants also present in whole foods. You can even get your omegas from vegetable food. For example, Brazil nuts are rich in omega-3s. While there is no recommended daily allowance for omega-3s, the National Institutes of Health recommends an adequate intake of omega-3s for men at 1.6 grams per day and 1.1 grams per day for women.
In addition to considering these supplements for brain health, avoid The worst eating habits for your brain, according to experts.
jeff csatari
Jeff Csatari, a contributing writer for Eat This, Not That!, is responsible for editing books and magazines for Galvanized Media and advising journalism students through the Zinczenko Center for New Media at Moravian University in Bethlehem, Pennsylvania. read more
