50 million people worldwide have Alzheimer’s. In 2050, they should be 250 million. Besides the genetic component, the disease is aggravated by environmental factors. Also, we know that adopting a healthy lifestyle helps protect against Alzheimer’s disease: do not smoke, practice regular physical activity, eat a balanced diet, favoring a Mediterranean diet.
“The basis of the diet to prevent Alzheimer’s is a plant-based anti-inflammatory diet, rich in fiber and in polyphenols which reduces the intensity of destructive corrosion on our neurons and improves their function and defense, informs Dr. Curtay. This type of diet generally prevents all so-called degenerative pathologies, which increase with age. he specifies.
The main rules of the program? More fruits and vegetables (at least 5 different vegetables and fruits per day), legumes (lentils, beans, peas…) or soybeans daily, favor whole or semi-whole grains, replace salt with spices such as turmeric, a large place given to polyphenols (green tea, berries and red or black fruits, desalted olives, onions, Chia seeds, whole almonds…), consume an oil with 33% omega 3 (2/3 of linseed oil, 1/3 of olive oil), drink tea rather than coffee, replace cow’s milk with vegetable milks…
The basics of Anti-Alzheimer’s supplementation
The prevention of Alzheimer’s disease also involves supplementing with effective nutrients that are insufficiently provided by food. “Zinc is the most important mineral for the brain, it is neuroprotective on several levels, informs Dr. Curtay. As it is very poorly absorbed, it is important to choose a bioavailable salt like citrate. And it is associated with vitamin Dmagnesium, vitamin C”, he specifies.
In addition to these basic supplements, “depending on your age and risk factors, you may benefit in addition to anti-inflammatory, neuro-protective antioxidant supplements“, informs the doctor. His recommendation: an antioxidant complex comprising at least natural vitamin E, beta-carotene, lycopene, lutein, selenium. The other neuroprotectors to take in the form of this dietary supplement are coenzyme Q10 “which boosts energy in the brain”, glucosamine, chondroitin sulfate, “two supplements against osteoarthritis but which have neuroprotective effects”, acetyl-L-carnitine, alpha-lipoic acid which have been found to be able to contribute to a brain rejuvenation.
“On the other hand, be careful not to take food supplements containing iron, copper, or manganese, which are neurotoxic”, warns Dr. Curtay.
Intermittent fasting to prevent Alzheimer’s?
“THE intermittent fasting allows us to reduce our calorie intake, which increases the longevity of all our organs in the brain. In particular, it gives more time and intensity to the neural repairs that take place during sleep when the energy to do so is available. explains Dr. Curtay.
His recommendation: set aside a range of 1 to 4 p.m. each day between a vegan dinner (without meat, fish, seafood, eggs, dairy products) rich in slow carbohydrates eaten early and a brunch. “This change in habit has beneficial effects on cognitive performance in a few months”, he specifies.
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