Welcome to My World – Healthy Eating & Prevention of Disease
Hello World! I want to wish everyone a Healthy & Happy Holiday!
I want to share another interesting article I found online today. It makes one do some serious thinking about what we eat. What we put into our bodies has an affect on what diseases we get later in life so why not take care of ourselves when we are younger so we can enjoy ourselves more as we begin to age…
Links Between Your Diet & Alzheimer’s
Much of the research concerning Alzheimer’s disease involves the impact of food choices on triggering, preventing, & treating the disease. Researchers have identified inflammation & insulin resistance as key factors in this neurodegenerative disease, as they damage neurons & interfere with intercellular communication.
The good news is we can help prevent Alzheimer’s disease if we make choices that help reduce inflammation, support our brain’s messaging system, improve insulin resistance & promote blood flow. Fortunately, there are many foods that address these needs. Here are 8 dietary choices that can help prevent the development of Alzheimer’s.
Reduce sugary & blood glucose-spiking foods: Foods high in sugar as 
well as processed, refined carbohydrates (e.g., white rice, white pasta, white flour) can result in sharp rises in blood sugar levels, which leads to inflammation in the brain. High blood sugar levels have been associated with a greater risk of dementia. Read labels carefully because many foods have hidden sugar, such as breakfast cereals (organic cereals with low sugar options), protein & energy bars, condiments, pasta sauces, & foods advertised as being low-fat or no-fat, which often have added sugar to make up for the reduction in fat. In fact, the link between blood sugar levels & Alzheimer’s has led many experts to refer to the disease as type 3 diabetes.
Eat omega-3 fatty foods: Cold water fatty fish and seaweed 
(for vegetarians/vegans & nonfish-eaters) are the best food sources of the omega-3 fatty acids EPA & DHA . Evidence indicates that DHA may help prevent Alzheimer’s disease by reducing the accumulation of beta-amyloid plaques in the brain. Salmon, sardines, tuna, mackerel, & trout are fish sources of these healthy fats.
Go a little nuts: 
Tree nuts (e.g., almonds, Brazil nuts, cashews, hazelnuts, pecans, pistachios, walnuts) have been shown to benefit cognitive function, largely because they are a healthful source of omega-3 fatty acids, which fight inflammation & help circulation, as well as a good source of B vitamins & vitamin E. Nuts have also been shown to reduce the risk of heart disease and cancer.
MIND your diet: The acronym MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, & it combines critical elements from the DASH diet & the Mediterranean diet, plus includes specific foods & nutrients that have been shown scientifically to benefit the brain. The MIND diet, which was developed by a nutritional epidemiologist, was shown to reduce the risk of Alzheimer’s disease by as much as 53 percent among individuals who followed the eating program rigorously, & by about 35 percent among those who followed it more moderately. MIND is easier to follow than the Mediterranean diet or the DASH diet, in part because of much less emphasis on fish consumption & a different focus on getting more fruits & vegetables.
Read about the supplements that cut Alzheimer’s risk in half
Consume lots of fruits and vegetables: 
Green leafy vegetables & berries should be at the top of our list, as they have been shown to be helpful in promoting cognitive function. 
Blueberries are especially beneficial, as are strawberries. Green leafy veggies such as spinach, lettuce, Swiss chard, mustard greens, & other salad greens support brain function because they are rich in lutein, a potent antioxidant, as well as folate, vitamin K, & beta-carotene.
Avoid trans fats: These fats are associated with free radical production & inflammation, both of which can have a negative impact on brain function. Although trans fats are now listed on food nutrition panels & some foods are advertised as “trans-fat free,” be sure to read the ingredients, especially on packaged foods because of a loophole that allows labels to state zero trans fat if there is less than 0.5 grams per serving. Avoid other items known to be high in trans fat, such as fried foods, fast food, & margarine.
Drink green tea: 
Enjoy 2 to 4 cups daily of green tea, hot or cold, to help boost memory & prevent Alzheimer’s disease. Numerous studies have shown an improvement in cognitive function, a slowing of cognitive decline, &/or a decrease in oxidative stress associated with consuming green tea on a daily basis.
Go light on saturated fats: They are not the enemy, but they aren’t your best friends either. Limit your intake of red meats (3 or fewer servings per week), fried foods (less than 1 serving per week), & butter (less than 1 tablespoon daily), cheese (less than 1 serving per week), & other full-fat dairy foods. Decades of research have shown strong evidence of the “deleterious effects of saturated fat on dementia.”
Spice it up with curcumin: 
The active ingredient in the spice turmeric, has been the topic of scores of studies exploring its role in fighting Alzheimer’s disease. In a recent review from a team of Australian scientists, it was noted that curcumin can alter the beta-amyloid plaques characteristic of Alzheimer’s & that the substance’s antioxidant & anti-inflammatory properties have been shown to influence brain function & the development of dementia. Curcumin can be used to spice up vegetable & grain dishes, mixed into smoothies, stirred into soups, & sprinkled on salads.
I realize that this is a “heavy” article but it has many implications that one can do something about preventing Alzheimer’s. Truth is, none of us want to get it & we don’t think about it when we are young, but if we make a habit of eating a relatively healthy diet from a young age, we can prevent many age related diseases……
Just remember that eating healthy is as much of a habit, as is eating poorly throughout our lives. Eating healthy does NOT mean tasting bad. Many healthy foods taste good! And don’t forget to exercise as that also plays a very important role in our physical & mental health… I know I always feel better when I exercise. Lastly, remember to do things for yourself that you enjoy doing! (Sometimes we need to be a little selfish.) That’s good for your mental health!
HAPPY HOLIDAYS, EVERYONE!!!