What Should You Include in Your Diet to Avoid Dementia and Alzheimer’s Disease?
These days, more and more people are thinking about how to preserve their memory and mental abilities throughout their lives. After all, dementia and Alzheimer’s disease are becoming more common as we age. However, few people know that certain foods included in your diet can help significantly in maintaining mental clarity and preventing these diseases. In this article, we will look at what foods you should eat to prevent age-related mental changes and protect yourself from dementia and Alzheimer’s disease.
Dementia: What Is It and What Symptoms Accompany It?
Dementia is one of the most common age-related diseases that leads to decreased mental capacity. Although Alzheimer’s disease is the best known and most common form of dementia, there are actually many other varieties, including vascular dementia, Parkinson’s disease dementia, and others.
Mental decline does not occur suddenly, it is gradual and begins with a decline in memory, which in turn leads to a decline in learning and concentration. Subsequently, patients may begin to experience problems with verbal expression, where they think they understand every word but cannot form a meaningful phrase. This negatively affects the learning process and also leads to increasing problems in communicating and interacting with the social environment.
Dementia is certainly one of the most severe and unpleasant age-related illnesses, as it leads to personality disruption and the breakdown of the personality core. People suffering from dementia not only lose their mental abilities, but also lose their social and cultural identity.
Unfortunately, as life expectancy increases in developed countries, the percentage of people suffering from dementia also increases. However, good nutrition, physical activity, and regular mental exercise can help prevent the development of dementia and maintain mental abilities at high levels throughout life.
New Study Shows Which Substances Affect Dementia Risk
A recent study draws attention to the importance of antioxidants and vitamins in preventing Alzheimer’s disease and other forms of dementia. The study involved 7,283 people, with an average age of 45 years, who were followed for 15-16 years.
To analyze the relationship between antioxidant and vitamin concentrations in the blood and the incidence of dementia, researchers took participants in the study to test for various vitamins, such as vitamin A, C and E, as well as antioxidants such as alpha and beta carotenes, lycapene, lutein, zeaxanthin and beta cryptoxanthin. These results help us understand how important it is to eat right to keep the brain healthy and prevent possible future mental impairment.
After the aforementioned time, the researchers decided to conduct tests to compare the concentrations of the substances mentioned above with possible changes in mental abilities.
The main goal of the study was to see how the concentrations of these substances in the blood affect the slowing down of age-related mental decline, particularly the development of Alzheimer’s disease and other forms of dementia. The results of the study showed that vitamins A, C, E, beta-carotene, alpha-carotene and lycopene had no effect on the progression of dementia.
However, the study showed that other substances such as lutein and zeaxanthin can reduce the likelihood of developing cognitive impairment, dementia and Alzheimer’s disease by 7% if their concentrations are increased by 15.4 μmol/L.
But beta-cryptoxanthin showed the most impressive results, with an increase of 8.6 μmol/L compared to the average value, causing a 14% reduction in the likelihood of developing Alzheimer’s disease and cognitive impairment. It is important to note that all percentages were calculated taking into account various social and health factors, and adjustments were made to produce more accurate results.
What Foods Can Help You Get the Vitamins and Antioxidants You Need to Prevent Dementia?
Lutein and zeaxanthin are carotenoids that are often associated with eye health, but studies also show that they can help improve cognitive function and protect the brain from damage. These carotenoids are found in green vegetables such as spinach, kale, broccoli and green peas. Including these vegetables in your diet can help improve brain health and protect the brain from the damage associated with the onset of dementia.
Beta cryptoxanthin, which is found in orange fruits such as oranges, tangerines and persimmons, can also help protect the brain from damage and improve cognitive function. This carotenoid is a powerful antioxidant that can help protect the brain from free radicals that can cause cell damage and lead to the development of dementia.
Including green vegetables and orange fruits in your diet can help improve brain health and protect the brain from the damage associated with the onset of dementia. In addition, other nutrients such as omega-3 fatty acids and vitamin B12 can also help improve cognitive function and protect the brain from damage.
Omega-3 fatty acids are found in fish such as salmon, sardines and tuna, as well as nuts and chia seeds. Studies show that omega-3 fatty acids can help improve cognitive function and protect the brain from damage. Vitamin B12 is important for the health of the nervous system and can help protect the brain from damage. Vitamin B12 is found in meat, poultry, fish, dairy products, and eggs.
In general, a healthy and balanced diet that includes plenty of vegetables, fruits, fish and nuts can help improve cognitive function and protect the brain from the damage associated with the onset of dementia. If you are at risk of developing dementia, see your doctor or nutritionist for more dietary and brain health advice.
Conclusion
In conclusion, despite the operational nature of the study and the lack of a control group, the results of the study support a link between eating certain foods and reducing the risk of developing dementia. Large amounts of lutein, zeaxanthin and beta-cryptoxanthin are found in green vegetables and orange fruits, which are also rich in vitamins and minerals necessary to maintain overall body health.
Including these foods in your diet will not only help preserve cognitive function, but also prevent other age-related changes, thanks to their flavonoid content. To stay healthy and active throughout life, remember to include a variety of brightly colored fruits and vegetables in your diet and watch your body’s overall health.