Alzheimer’s disease remains incurable, making prevention crucial. By incorporating a particular lifestyle, maintaining a healthy diet, and choosing the right foods to eat, you can help prevent Alzheimer’s onset and keep your brain functioning well.
The connection between diabetes and Alzheimer’s
It’s worth noting that diabetics have a 65% increased risk for Alzheimer’s disease. Therefore, taking steps to prevent diabetes may also contribute to preventing Alzheimer’s disease.
The role of glucose and ketones in brain health
Glucose, used by the brain as its primary fuel to convert to energy, is regulated by insulin. People diagnosed with diabetes and pre-diabetes/insulin resistance may have a weakened response to insulin, and if the brain’s insulin production decreases, it results in energy deprivation and brain atrophy. This leads to impaired functioning, such as memory loss, speech issues, personality changes, and loss of movement control.
However, there’s also an alternative option. The brain can resort to ketones for energy, which is helpful for nourishing the brain and preventing its atrophy. Ketones can even restore and renew neuron function despite preliminary damage. The body produces ketones when it converts fat into energy. One such source of ketone bodies is medium-chain triglycerides (MCTs) found in coconut oil.
Coconut oil as a preventive measure
Coconut oil contains roughly 66% MCTs. By consuming coconut oil, you increase your body’s production of ketone bodies. To start the conversion process, you’ll need a little more than seven teaspoons (over two tablespoons) of coconut oil daily, which contains the therapeutic dosage of about 20 grams of MCTs.
It’s recommended that you start slowly with coconut oil consumption and gradually build up to the therapeutic doses. Have the oil in the mornings as it takes at least three hours to convert the oil to ketones that will then reach your brain. It’s also advisable to pair it with food to prevent stomach discomfort. MCTs can also be found in foods like avocado and nuts, and restricting your carbohydrate intake will also increase the production of ketones naturally.
Vitamin B12 for a healthier brain
Vitamin B12 is essential for protecting your brain. A small Finnish study published in Neurology discovered that people who consume foods rich in vitamin B12 are at a lower risk for Alzheimer’s. Since B12 is found in animal food sources, a strict vegetarian diet may not be ideal for optimal brain health. Food sources rich in B12 include sardines, wild-caught salmon, organic calf liver, organic grass-fed beef, lamb, and eggs. Foods like sardines and wild-caught salmon are also rich in omega-3 fatty acids.
Additional steps to boost brain health
Here are a few more steps to help protect your brain health:
- Increase your exercise intensity and duration
- Maintain adequate vitamin D levels (from sunlight or supplements)
- Take Omega-3 supplements
- Avoid aluminum products (usually found in antiperspirants and cookware)
- Avoid mercury and remove old amalgam filling from your teeth
- Challenge your brain often (by solving puzzles or learning a new instrument, etc)
- Avoid taking anticholinergic drugs
Research also indicates that following a healthy diet, like a low-sugar Mediterranean diet, rich in healthy oils and low in processed foods can help prevent and manage early Alzheimer’s.
Foods to avoid for better brain health
To maintain a sharp mind, avoid these four foods:
- Sugars (especially fructose)
- Processed grains (which are readily converted to blood sugar)
- Artificial sweeteners (like aspartame, which is linked to brain damage and brain tumors)
- Soy (as unfermented soy consumption is associated with low brain weight)
The choices you make today regarding your health can protect your brain in the future. Although some forms of dementia are reversible with treatment, Alzheimer’s disease is irreversible and without a cure. Modifying your lifestyle to incorporate steps that prevent Alzheimer’s is your best strategy to protect your brain and maintain your mental sharpness.
