Factors like oxidative stress and chronic inflammation have been shown to contribute to developing Alzheimer's disease. Since the brain manages several systems in the body, like memory and decision making — it is inevitable that many of us have an instinctive fear related to Alzheimer's disease and Dementia. What you choose to eat and drink and how you feed your gut microbiota plays a vital role in helping your brain function optimally and preventing cognitive decline. Gut dysbiosis is a major factor in Alzheimer's and Dementia.
Adopting the following anti-inflammatory guidelines can significantly help when it comes to mental sharpness.
- Adding in cruciferous vegetables like cauliflower, broccoli and brussels sprouts. which are high in B vitamins and carotenoids.
- Avoid eating ultra-processed, refined and manufactured foods. They are not only high in sugar and salt, calories and low in nutrients (Chips, microwavable popcorn, canned sauces and pre-cooked meals). These items have all been shown to cause havoc on the gut microbiome triggering intestinal inflammation and leaky gut leading to an adverse effect on cognitive function.
- Eat more fruits and vegetables. A diet high in colourful produce and phytonutrients can help prevent inflammation in the brain and help reverse age-related short-term memory loss.
- Add in Omega-3 fatty acids. Flax seeds & fatty fish like Salmon and Mackerel are rich sources of omega-3 fatty acids along with DHA which help your brain stay healthy by supporting brain blood flow and assisting in the synthesis and function of neurotransmitters.
- Include leafy greens, Collard greens, spinach, kale & rainbow chard. All high in multiple B vitamins, including pantothenic acid, thiamin, riboflavin which help promote the development of red blood cells that carry oxygen to the brain.
- Include Spices like turmeric, cumin, cinnamon. They are delicious and are loaded with polyphenols (beneficial compounds for memory and brain health and prevent cognitive decline).