Does Diet Can Prevent Alzheimer's Disease?

Little in life is as scary as the idea of forgetting our loved ones, our histories, and ourselves. Yet that is exactly what is happening to the more than 5 million people in North America suffering from Alzheimer’s disease

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Mild forgetfulness in the early years of the disease slowly expands to include serious problems with memory, language, and abstract reasoning until eventually this brain disorder robs its victims of the ability to function. 

Despite extensive research, both cause and cure for Alzheimer’s disease remain elusive. Experts theorize that a complicated combination of genetic, environmental, and lifestyle factors result in cognitive decline, though they are still working on exactly how it happens and what can be done to prevent it. 

One logical area of exploration is diet. While there have been no definitive breakthroughs yet, there are certain foods that are being carefully studied for their specific relationship to Alzheimer's. 

Diet and Alzheimer’s Disease: Omega-3 Fatty Acids and B Vitamins

“A few studies found a correlation between high dietary fish with omega-3 fatty acid intake and a decrease in developing Alzheimer’s,” says Tara Harwood, registered dietitian at the Cleveland Clinic in Ohio. “However, more studies must be conducted before any conclusions can be drawn.”

High levels of homocysteine, an amino acid in the blood, have been associated with the risk of dementia. One avenue being examined is whether increasing intake of folate and vitamins B6 and B12, which break down homocysteine, can help prevent Alzheimer’s disease. “Neither vitamin B6 or B12 supplementation has been proven effective,” says Harwood, “but data from one study found a lower incidence of Alzheimer’s for individuals with the highest folate intake.” 

Diet and Alzheimer’s Disease: Antioxidants
Another possible theory in the development of Alzheimer’s disease involves free radicals destroying the integrity of the body’s cells. These unstable molecules have the potential to cause cell aging and damage, which could be one piece of the Alzheimer’s puzzle.

“You can reduce your exposure to free radicals by limiting contact with the sun, environmental pollutants, and cigarette smoke,” says Harwood. “However, free radicals are a byproduct of metabolism, which occurs every minute of the day. Because it’s impossible to completely eliminate free radicals, [eating foods with] antioxidants, such as vitamin E, vitamin C, beta carotene, and flavonoids, can help.”

Foods high in antioxidants include berries, dark green and orange vegetables, nuts, and beans. Specifically, studies have shown rats and mice bred to develop Alzheimer’s disease had improved mental function after being fed blueberries, strawberries, and cranberries. Green tea is also high in antioxidants, and although it hasn’t been proven specifically to prevent Alzheimer’s, it has been shown that drinking five cups a day can reduce one’s risk of heart disease.

Diet and Alzheimer’s Disease: The Mediterranean Diet

A few recent studies conducted by researchers from the neurology department at Columbia University Medical Center in New York have looked at the possible preventive effects of the typical diet eaten by people in countries around the Mediterranean sea, such as Greece. The “Mediterranean diet” is primarily made up of fruits, vegetables, and beans, fish, olive oil, a moderate amount of wine, some dairy foods, and small amounts of meat and chicken. Though more study is needed, results point to a reduced risk of developing Alzheimer’s and lower mortality rate among those who contracted the disease. 

Diet and Alzheimer’s Disease: Next Steps

While there is no definitive answer to the Alzheimer’s mystery, there are certainly clues to follow. “No changes in diet, dietary supplements, food additives, vitamins, nor alternative herbal medicines have ever been demonstrated to affect the risk for Alzheimer’s disease or the course of the disease in a well-designed clinical trial experiment,” says Randolph Schiffer, MD, director of the Cleveland Clinic Lou Ruvo Center for Brain Health in Cleveland. “With that said, most of us in the Alzheimer’s research field believe that people should adopt and continue healthy lifestyles, including diets low in saturated fats and high in antioxidants and B vitamins.” 

Until more research is available, it makes sense to combine a good diet with physical and mental activity and social interaction. This approach just might help keep Alzheimer’s disease, as well as other illnesses, at bay.

How to Prevent Osteoporosis Through Diet The Right

Since researchers first described osteoporosis in the early 1940s, much has been learned about bone loss and how to prevent it. Osteoporosis is a disease that results from bone loss, or the loss of bone density and tissue. It is normal to lose some bone density as you age, but some people are at risk of losing a greater amount than others and developing osteoporosis. Fortunately, you can help lower your risk of bone loss by eating a diet rich in the nutrients that keep your bones healthy and strong.

Preventing Osteoporosis Through Diet: Calcium

Calcium is essential for healthy bones. The body uses and loses calcium every day. If more calcium is lost than is replaced, bone loss occurs.

Because the body does not make calcium, you must get calcium from the foods you eat. The amount of calcium needed in your diet every day is 1,200 milligrams for adults over 50 years old; 1,000 mg for adults ages 19 to 50; and 1,300 mg for children ages 9 to 18. However, in the United States, most people get only half the recommended amount, or about one and a half dairy servings per day, according to Janet Tietyen, PhD, RD, associate extension professor at the University of Kentucky's School of Human Environmental Sciences. Additionally, says Tietyen, “Women age 20 and over average only slightly more than one serving of dairy foods per day.”

“Dairy foods are rich sources of calcium,” says Tietyen. “Milk, yogurt, cheese, and frozen desserts are popular sources of calcium with 300 mg or more in a one-cup or one-ounce serving. Dairy foods with lower fat and water content are more concentrated sources of calcium.” Dairy foods also provide another nutrient, phosphorus, needed to work with calcium.

“Some vegetables, like leafy greens, contain 150 to 270 mg of calcium a serving,” Tietyen adds. Other sources of calcium include:

• Sardines and salmon with bones
• Tofu (the amount varies, so read the label before you buy)
• Almonds
• Calcium-fortified foods such as orange juice and cereals

If you can’t eat dairy foods because of lactose intolerance, Tietyen recommends trying different dairy products to see if some give you less trouble than others. For instance, yogurt might not bother you the way milk does. If you find that you can’t get enough calcium from the foods you eat, a daily supplement may help you get your minimum.

Preventing Osteoporosis Through Diet: Protein
“Protein is the next most important nutrient for bone health,” says Tietyen. Good sources of protein are:

• Meats, poultry, and fish
• Nuts and seeds
• Dairy products
• Dry beans and peas
• Eggs

Because both low- and high-protein diets can affect your body’s ability to best use calcium, eating protein in moderation is your best bet. The protein requirement for women age 19 and over is 46 grams per day; it's 56 grams per day for men of the same age.

Preventing Osteoporosis Through Diet: Other Nutrients for Strong Bones

Vitamin D is necessary for calcium absorption and consequently to prevent bone loss. The daily recommendations for vitamin D are 400 to 800 International Units (IU) for adults under age 50, and 800 to 1,000 IU daily for adults age 50 and older. People may be able to meet their vitamin D needs by getting at least 15 minutes a day of sun exposure. If you’re housebound or live in a colder climate, you may benefit from taking daily vitamin D supplements of 400 to 600 IU. If you drink milk for the calcium, you may also be getting vitamin D because it’s usually added to milk; other food sources are egg yolks, saltwater fish, and liver.

Magnesium, zinc, copper, iron, fluoride, and vitamins A and C are also required to prevent bone loss. Eating a well-balanced diet that includes plenty of fruits and vegetables, whole grains, meats, beans, nuts, and seeds helps ensure that you’re getting what you need.

Preventing Osteoporosis Through Diet: The Food vs. Supplement Debate

Getting at least the minimum recommended amount of needed nutrients every day is most important in maintaining healthy bones and preventing bone loss and osteoporosis. Tietyen advises that you try to get your nutrients from food rather than relying on multi-vitamins. “If three or four servings of dairy foods just do not fit into your daily diet, a multi-vitamin will provide about 400 IUs of vitamin D,” says Tietyen. She also recommends taking a separate calcium supplement because calcium can interact with other nutrients.

Get to know the nutrients necessary in preventing bone loss, and make sure your diet is serving up sufficient portions of vital bone-building foods.