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.

Vitamin B12 Deficiency Prevents Your Body

You need vitamin B12 to produce blood cells and for your nervous system (which controls pretty much everything) to function properly. In order for the body to use vitamin B12, the vitamin must bind to a protein substance called intrinsic factor, which is produced in the lining of the stomach.

A true dietary deficiency is rare, as most of us get plenty of vitamin B12 in our diets. Very high levels of vitamin B12 are found in foods like liver, clams, and other mollusks, but beef, fish, and fortified breakfast cereals are also good sources of the complex vitamin. 

“The body only needs a small amount,” explains Paul Thomas, EdD, RD, a dietitian and scientific consultant with the National Institutes of Health’s Office of Dietary Supplements. Yet most Americans consume four to five micrograms a day [of vitamin B12] — "and we only need two to three,” says Elizabeth Pash Penniman, MS, RD, LD, a dietitian with the Cleveland Clinic in Ohio. "Our body can store several years’ worth of B12.” 

Vitamin B12: Who’s At Risk for Deficiency?
As we age, the lining of the stomach produces less intrinsic factor, which can greatly reduce the body’s absorption of vitamin B12. Also, those who follow a strict vegan diet with no animal products may be at risk for developing a vitamin deficiency.
Others at risk include people with certain medical conditions that do not permit sufficient vitamin B12 absorption, such as:

• Pernicious anemia
• Crohn’s disease
• Fish tapeworm infection

Vitamin B12: Recognizing Signs of Vitamin Deficiency
The primary symptom of a vitamin B12 deficiency is a sore, red tongue. However, there are a number of other symptoms, including:

• Fatigue
• Loss of appetite
• Decreased sense of vibration
• Numbness or tingling in the hands and feet
• Sore mouth and tongue
• Weakness
• Anemia
• Poor memory, confusion, and depression in advanced cases

“If you have the signs or symptoms, I would recommend getting a blood test,” says Penniman. A blood test can usually determine the specific cause of your symptoms, many of which may be seen in other conditions, including folate deficiency.

Vitamin B12: Preventing Vitamin Deficiency
Prevention is important for people of all ages, as a deficiency can lead to anemia and, in some cases, irreversible damage to the nervous system. The most common treatment is B12 supplements given either orally or by injection, and it is generally effective.

Because we produce less intrinsic factor as we age, taking an oral supplement is recommended for people over the age of 60.
Vegans and vegetarians should also consider taking B12 supplement, either orally or by injection. “B12 comes from animal sources, so if you’re a complete vegan you should be taking a B12 vitamin supplement because you could become anemic,” Penniman says, “and so could your child if you’re a nursing mother.”
If you’re concerned that you might be at risk of a vitamin B12 deficiency, talk to your doctor about how to include more B12-rich foods in your diet and whether a supplement is right for you.

Good Sources of Potassium

Potassium is a mineral that most of us get every day through the foods we regularly eat — and that's a good thing. "Potassium is a mineral necessary for good health," explains Alexa Schmitt, a clinical nutritionist at Massachusetts General Hospital. "It aids in maintaining heart health by helping to regulate the fluid balance in the body." 

Potassium is classified as an electrolyte, which means that it carries an electric charge in your body. The body needs balanced amounts of electrolytes — including potassium, sodium, magnesium, and others — to keep the blood chemistry at the right levels so that your body can function at its best. Potassium also helps your body put the protein you eat to work, building muscle, bones, and other cells. 

Who Needs to Pay Attention to Potassium?
Even though potassium helps our bodies in many ways, Schmitt says she cannot simply make a blanket recommendation about eating more potassium. That's because different people need different amounts of potassium, depending on their overall health.
So who needs to watch their potassium intake?

• People with kidney disease are at risk of having too much potassium in the blood. They tend to retain potassium because their kidneys don't get rid of extra potassium as normal kidneys would. Hyperkalemia, or high levels of potassium in the blood, can be caused by a number of things (including certain medications and hormonal deficiencies), but kidney disease is the most common culprit. High levels of potassium can lead to irregular heartbeats. Therefore, your doctor may periodically check your potassium levels, especially if you have kidney disease.
• People with high blood pressure are at increased risk for having low potassium levels (hypokalemia) because some high blood pressure medications can deplete potassium levels in the blood. Other conditions that can cause low potassium include vomiting, diarrhea, and eating disorders. Certain laxatives and diuretics have been found to cause low potassium as well. Low potassium is characterized by weakness, fatigue, constipation, and muscle cramps. If your potassium level becomes too low, it can also affect your heartbeat. Talk with your doctor about monitoring your potassium levels if you take high blood pressure medication or have a condition that may cause low potassium.

Foods High in Potassium
Though a lot of people associate bananas with potassium, there are a number of other foods that are high in potassium, which Schmitt defines as having at least 350 milligrams of potassium per serving.

In addition to bananas, Schmitt’s high-potassium food favorites include dried apricots, cantaloupe, beets, figs, honeydew melon, and orange juice. "Cantaloupe and honeydew are great [for potassium] because people tend to eat more cantaloupe in one sitting than they would bananas or dried apricots,” she says. Other foods that are high in potassium include potatoes (with the skin on), soy products, dairy products, and meats.
Many of us already enjoy foods that are high in potassium, but if you’re worried about your potassium intake because of conditions such as high blood pressure or kidney disease, talk to your doctor or see a nutritionist. They can help you plan a healthy diet.

Say No to Soda, Yes to Healthy Drinks

Sodas are sweet, sparkling and tasty — but don't confuse them with a healthy drink. Doctors have discovered a ton of health risks connected with drinking soda pop. Worse, you're robbing yourself of a healthy drink alternative brimming with needed vitamins and minerals every time you chug down a soft drink. 

"If you're choosing a soda, chances are you aren't choosing a healthy beverage," says Keri M. Gans, a nutrition consultant in New York City and a spokeswoman for the American Dietetic Association. There are a number of healthy drink choices you can make instead.

Why Say No to Soda?

• Soda is truly worthless to your body. "In my opinion, there's really one major reason to not drink soda," Gans says. "It has absolutely no nutritional value. Soda is filled with sugar and calories and nothing else." Even diet sodas — low to no calories and sugar — don’t have any redeeming virtues, nutritionally. Healthy drinks, on the other hand, have vitamins and minerals the body can use. Even plain water can rehydrate your body without adding extra calories to your diet.
• Sugary sodas contribute to obesity and diabetes. Soda is loaded with high-fructose corn syrup, a sweetener that has been linked to obesity. Soda consumption also has been linked to the development of type 2 diabetes, both due to its sugar content and its effects on the body's hormones. And diet soda? It may not be any better. At least one study has linked artificial sweeteners, such as those used in diet sodas, to increased appetite, greater difficulty losing weight, and a harder time maintaining weight loss.
• Soda damages your teeth. The sugar in soda coats your teeth, combining with bacteria in your mouth to form acid. Both regular and diet soda also contain carbolic acid through carbonation. These acids work to weaken tooth enamel, causing cavities and tooth decay.
• Drinking soda can weaken your bones. Most sodas contain phosphorous and caffeine, agents that are believed to contribute to osteoporosis. Experts also worry that people consume soda in place of milk or other healthy drinks, depriving the bones of calcium.
• Soda can harm your major organs. Research has demonstrated that increased soft drink consumption may be linked to chronic kidney disease, development of metabolic syndrome (a group of symptoms that add up to increased heart risk), and fatty liver, a chronic liver disease.

Healthy Drink Alternatives
Luckily, there are limitless options when choosing a healthy drink over a soda pop. Some soda alternatives include:

• Water. It is the ultimate healthy drink. "It's free in every sense of the word," Gans says. "It has no calories and it comes straight from your tap."
• Fruit juice. Gans urges you not to drink straight fruit juice, which contains a lot of sugar. "Drink some seltzer with a splash of juice for a little flavoring," she says. "Rather than drinking juice, eat a piece of whole fruit. You're also getting the fiber in the fruit."
• Milk. This is another essential healthy drink, particularly for kids. "An 8-ounce glass of nonfat milk has 80 calories and nine essential nutrients," Gans says. "You get a lot of bang for your buck."
• Tea. Whatever teas you prefer — green, black, herbal — they all have been shown to contain high levels of antioxidants, which are believed to protect the body from damage.
• Powdered drink mixes. They contain no tooth-rotting carbonation, and come in sugar-free varieties. They give your sweet tooth a fix without harming your overall nutrition.

And remember that you can always cut up some fresh fruit and pop a little into a tall glass of water for an extra flavor kick. Choosing healthy drinks over soda: Give it a try. Your body will thank you.