Dietician
Karolina Dobrowolska-Zrałka
In recent years, more and more research indicates the relationship between diet and Alzheimer's disease. Responding to demand, it can not only support brain function, but also cause neurodegenerative processes. The introduction to pharmacological treatment may suggest that elements of the prevention of this debilitating disease are insufficient.
What is Alzheimer?
Alzheimer's disease is a neurodegenerative brain disease characterized by progressive disappearance of cognitive functions, including memory, creation and ability to perform drug addiction. These changes in the brain of such patients most often relate to the presence of amyloid plaques and neurofibrillar spots, leading to damage and death of nerve cells. The first symptoms can be subtle, but the problem is in memory, but it is certainly not caused by the disease.Diet in Alzheimer's disease - what to avoid?
To organize a brain function and alleviate the progression of Alzheimer's disease, hunt the third nutritional entity:- Saturated fats: There are signals in animal origin such as red meat, butter and full -fat dairy products. They can manage physical development processes and promote the formation of amyloid plaques.
- Simple sugars: Excess simple sugars, a concept in sweets, sweetened drinks and processed food, leads to blood glucose levels and can cause insulin resistance and inflammation in the brain.
- Trans fats: Present in fast food, margarines and processed snacks, trans fats are strongly pro -inflammatory and have the potential for destruction of the impact on brain health.
How to prevent Alzheimer? The most important products by heart
Prevention of Alzheimer's disease can be more effective when we include the following products in the diet:- Omega-3 acids: They are found in sea fish such as salmon, mackerel and sardines as well as in linen leaves and walnuts. Omega-3 acids have anti-inflammatory effects and support the health of neurons.
- Antioxidants: First of all, vitamin C and E, selenium and flavonoids. The rich sources of antioxidants are blueberry fruit (blackcurrant, blueberries, raspberries), vegetables (spinach, broccoli) and nuts.
- Phytoestrogens: They are found in soy and soy products. It protects against degeneration thanks to antioxidant and anti -inflammatory effects.
- Polyphenols: Present in cocoa, red wine and green tea. They have antioxidant and neuroprotective effects.
How did the diet affect the brain?
Diet is important to brain health, modulates inflammatory processes, supports cognitive and affects the metabolism of nerve cells. An unhealthy diet, rich -fat saturated fats and sugars can affect the development of inflammation and oxidative states, which means that nerve cells are less susceptible to infections. A diet rich in healthy fats (e.g. omega-3), vitamins (especially antioxidant such as C and E), minerals and phytochemicals (polyphenols, flavonoids) supporting neurogenesis, i.e. the process of formation of new neurons and synaptic plasticity, which is an icon of memory and learning.Is it possible to alleviate the symptoms of Alzheimer's diet disease?
If the diet is not able to completely cure Alzheimer, it can contribute to the alleviation of symptoms and slow down the progression of the disease. Patients using a diet additionally in anti -inflammatory, anti -oxygen and support activators can contribute to their improvement in the field of cognitive and general functions.Diet in Alzheimer's disease - 7 days menu
Developing a prescription for people with Alzheimer's disease should be based on regular meals with an important pharmaceutical premium. Here is an example menu for 7 days:Day 1:
Breakfast: Omelette with 2 eggs with single spinach and tomatoes, whole grain toast. Lunch: Grilled salmon with quinoa groats, seasonal vegetable salad. Dinner: Pumpkin cream soup, wholemeal bread.Day 2:
Breakfast: Porridge with nuts and blueberries. Lunch: Stir-fry with chicken, vegetables and brown rice. Dinner: Greek salad with the addition of lemon and feta cheese, a slice of whole grain bread.Day 3:
Breakfast: Smoothie with banana, spinach, almond milk and chia seeds. Lunch: Baked chicken breasts, sweet potato puree, boiled broccoli. Dinner: Salad with tuna, vegetables and lentils.Day 4:
Breakfast: Natural yogurt with nuts and honey. Lunch: Baked cod with potatoes and peppers, salad with white cabbage. Dinner: Lentil soup, wholemeal bread.Day 5:
Breakfast: Whole -grain sandwiches with avocado and hard -boiled eggs. Lunch: Curry chicken with brown rice, green salad. Dinner: Baked turkey breast with stewed vegetables.Day 6:
Breakfast: Toast with avocado puree, chopped tomato and rocket. Lunch: Baked salmon with baked vegetables. Dinner: Quiche with vegetables.Day 7:
Breakfast: Omelette with vegetables, a slice of whole grain bread. Lunch: Beef stew with buckwheat. Dinner: Smoothie bowl with fruit and nuts.The importance of hydration and regular physical activity
In addition to huge martyrs, beneficial to brain health and mental health, Alzheimer is also beneficial to mental and physical health. Drinking a large amount of water (about 2 liters a day) supports brain functions and helps to remove toxins. Regular physical activity, such as walking, swimming or aerobic exercises, increases blood flow to the brain, which helps maintain the health of nerve cells. Physical activity additionally supports the release of neurotransmitters and hormones that affect the mood and cognitive functions.Diet in Alzheimer's disease - what to avoid?
To support the functioning of the brain and alleviate the progress of Alzheimer's disease, it is worth paying attention to some ingredients in the diet that may have a negative impact on neurological health: Saturated fats: They are found in products of animal origin, such as red meat, butter and full -fat dairy products. They can favor the formation of amyloid plaques and contribute to the development of the disease. Simple sugars: Excess simple sugars, present in sweets, sweetened drinks and processed food, leads to jumps in blood glucose. This can cause insulin resistance and inflammation in the brain, which has a negative impact on its functioning. Trans fats: Present in fast food, margarines and processed snacks, trans fats are strongly pro -inflammatory and can have a destructive effect on brain health.How to prevent Alzheimer? The most important products by heart
Prevention of Alzheimer's disease can be more effective when we include the appropriate products in the diet: Omega-3 acids: They are found in sea fish such as salmon, mackerel and sardines, and in flax seeds and walnuts. Omega-3 acids have anti-inflammatory effects and support the health of neurons. Antioxidants: First of all, vitamins C and E, selenium and flavonoids. The rich sources of antioxidants are blueberry fruit (blackcurrant, blueberries, raspberries), vegetables (spinach, broccoli) and nuts. Phytoestrogens: They are found in soy and soy products. They protect against degeneration thanks to antioxidant and anti -inflammatory effects. Polyphenols: Present in cocoa, red wine and green tea. They have antioxidant and neuroprotective effects.Nutrients in Alzheimer's disease
Proper nutrients can significantly affect the slowdown of Alzheimer's disease and improved the general health of patients:- Vitamin B12: Important for brain health and nervous functions, it is found in fish, meat, eggs and dairy products. Vitamin B12 deficiency can lead to the deterioration of cognitive functions.
- Vitamin D: Supports the immune system and has anti -inflammatory effect. Natural sources of vitamin D are fatty fish, enriched milk and sun.
- Magnesium: It helps in regulating the function of neurons and supports memory. Rich sources of magnesium are nuts, seeds, dark chocolate and green deciduous vegetables.
- Phosphatidyloserine: Supports cell membranes in the brain and can improve cognitive functions. It occurs in fatty fish, soy protein and vegetables.
Products for avoiding in a daily diet
- Fast food: Hamburgers, fries, hot dogs - these products are rich in saturated and trans fats and salt.
- Candies and sweets: Chocolates, cookies, bars, foams - high content of simple sugars.
- Sweetened drinks: Cola, lemonade, energy - high sugar content.
- Fried food: Chops, onion discs, chips - rich in transis and saturated fats.
- White bread and pasta: It contains less fiber and more simple sugars than whole grain counterparts.
Alternative ingredients
In place of the above products, consider inclusion in the diet:- Fatty fish instead of red meat
- Fruit and nuts instead of sweets
- Water or green tea instead of sweetened drinks
- Baked food instead of fried
- Whole grain bread and pasta instead of white bread
Summary
The US health diet on Alzheimer's disease is not only support for patients, but also prevention for healthy people. Awareness what products can create cognitive functions and avoid things that can give the key to longevity and brain health.Source
Smith AD et al. "Omega-3 fatty acids and dementia", cochrane database of systematic reviews, 2020. Morris MC et al. "Dietary approach to preventing Alzheimer's disease", Neurobiology of Aging, 2019. Wu L and others "Neuroprotective diet strategies in Alzheimer's disease", Journal of Alzheimer's Disease, 2021.Looking for a nutritious and filling meal?
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