Is There A Diet To Prevent Alzheimer's?

Alzheimer's disease is a form of dementia that is becoming increasingly prevalent worldwide. In Canada, 15% of adults over the age of 65 suffer from dementia, and this figure is expected to continue to rise. The economic impact is also significant, costing Canadians $33 billion in annual medical and lost earning costs - and if nothing changes, this number is expected to climb to a staggering $293 billion per year by 2040.

Although there are medications that can improve some symptoms of Alzheimer's disease, there is currently no cure. However, there is evidence that diet can reduce your risk of developing Alzheimer's in the first place.

The MIND Diet

Recent research has shown that a specific diet known as the MIND diet may help prevent the development of Alzheimer's disease. MIND stands for 'Mediterranean-DASH Intervention for Neurodegenerative Delay,' as it is a combination of two other healthy and well-studied meal plans, the DASH diet (Dietary Approaches to Stop Hypertension) and the Mediterranean diet.

A recent study of 923 adults aged 58 - 98 found that those who adhered to the MIND diet had a significant reduction in their risk for developing Alzheimer's disease. They also found that even those individuals who only followed the diet some of the time still had a reduced risk of Alzheimer's. ​

The dietary guidelines are based on research into specific foods that can slow cognitive decline, and is relatively straightforward.

Eat more of these foods!

• Green leafy vegetables: At least six servings a week
• Other vegetables: At least one serving a day
• Nuts: Five servings a week
• Berries: Two or more servings a week
• Beans: At least three servings a week
• Whole grains: Three or more servings a day
• Fish: Once a week
• Poultry (like chicken or turkey): Two times a week
• Olive oil: Use it as your main cooking oil.
• Wine: One glass a day

Eat less of these foods!

• Red meat: Less than four servings a week

• Butter and margarine: Less than a tablespoon daily
• Cheese: Less than one serving a week
• Pastries and sweets: Less than five servings a week
• Fried or fast food: Less than one serving a week

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Tips To Implement The MIND Diet

The MIND diet is not only beneficial for preventing Alzheimer's risk - it's also good for the cardiovascular system and could conceivable help prevent other chronic diseases.

Some tips to help implement the MIND diet recommendations:

• Try a smoothie for breakfast with mixed frozen berries, and through in a handful of spinach or kale, as well as some fresh greens like mint or parsley
• Use extra virgin cold-pressed olive oil to make salad dressings
• Use coconut oil for cooking
• Have a handful of nuts and seeds as a mid-day snack 
• Try vegetarian sources of protein, like black beans and quinoa