Dementia and Alzheimer’s disease are understandably scary conditions for most people, with the prospect of losing memories, problem-solving skills, and the ability to perform daily tasks looming on the horizon. Many factors contribute to cognitive decline, one of which is the buildup of Advanced Glycation Endproducts (AGEs). AGEs lead to increased oxidative damage, degenerating cells and chronic inflammation, all of which contribute to aging and age-related diseases.
AGEs are created when sugar reacts with proteins and fats. One of the significant factors in preventing cognitive decline is the reduction of AGEs in the diet. Understanding and modifying your diet to minimize the accumulation of AGEs can help preserve cognitive abilities.
AGEs and the Brain
The brain’s primary fuel source is glucose, which it receives from carbohydrate intake. When people consume excess carbohydrates, it results in high blood sugar levels that promote AGE formation. AGEs then accrue in different regions of the brain, particularly those that influence learning and memory.
In Alzheimer’s and dementia patients, AGEs have been found to localize with specific cells, further driving plaque formation and cognitive decline. Additionally, AGEs promote cellular dysfunction through several other mechanisms.
The Anti-AGE Power of Berries
It’s not all bad news though! Eating berries has been shown to halt AGE formation. Berries contain a wide range of beneficial nutrients and compounds like phenolic acids, procyanidins, catechins, and vitamin C that are responsible for their antioxidant and anti-inflammatory properties.
These compounds help prevent AGE formation by stopping oxidation-reduction processes. Aim to consume a quarter to half a cup of berries daily, including strawberries, blueberries, cranberries, cherries, blackberries, raspberries, bilberries, loganberries, juniper berries, crowberries, black bearberries, and noble muscadine grapes.
Diet Tips to Decrease AGEs
In addition to eating berries, you can also reduce your intake of high-AGE foods. Avoid fried or microwaved bacon, broiled beef, pan-fried steak, canola oil, whipped butter, chicken nuggets, pizza crust, American cheese, fried eggs, roasted almonds and other roasted nuts, potato chips, french fries, and margarine.
While some of these foods, like eggs and nuts, are generally healthy, their preparation methods can lead to AGE formation. Using dry heat methods such as frying, roasting, broiling, and grilling can increase AGE levels in food. Instead, opt for cooking techniques that involve moisture, such as steaming, stewing, slow cooking, and boiling.
Minimizing sugar and refined carbohydrates in your diet can also help, as high blood glucose levels contribute to AGE formation. Focus on consuming low-glycemic index vegetables that not only help regulate blood sugar levels but also contain further antioxidants and anti-inflammatory components for decreasing AGE formation.
For more tips on avoiding premature aging and age-related disorders, follow these four anti-aging nutrition tips to beat the hands of time.
Sources:
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Thangthaeng N, et al. Preserving Brain Function in Aging: The Antiglycating Potential of Berry Fruit. Neuromolecular Med. 2016;18(3):465-73.
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Uribarri J, et al. Advanced glycation end products in foods and a practical guide to their reduction in the diet. J Am Diet Assoc. 2010;110(6):911-16 e12.
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Goldberg T, et al. Advanced glycoxidation end products in commonly consumed foods. J Am Diet Assoc. 2004;104(8):1287-91.
