Prevention

The Mediterranean diet is an eating plan that has shown heart-healthy benefits. It is rich in fiber and nutrients, including omega-3 fatty acids and antioxidant vitamins. The diet emphasizes fish, fruits, vegetables, and monounsaturated “good” fats, particularly olive and canola oils. A 2006 study suggested that the Mediterranean diet may also be good for the brain. In the study, patients who strictly followed the diet had a 40% lower risk of developing Alzheimer’s disease than patients who ate a conventional American diet.

The recommended dietary goal is to limit total fat intake to 30% or fewer calories from fat. Everyone should avoid saturated fats found in animal products) and trans-fatty acids (found in fast foods and commercial baked goods). People should eat fish twice a week and choose polyunsaturated and monounsaturated oils (canola and olive oil).

Dark-Colored Fruits and Vegetables. According to several studies, eating plenty of darkly colored fruits and vegetables may slow brain aging. Blueberries are of particular interest.

Alcohol. Some studies have suggested that moderate intake of alcohol (one or two drinks a day) may protect the aging brain, possibly by releasing acetylcholine, the chemical in the brain that is deficient in Alzheimer's disease. Not all studies have been positive. In any case, heavy alcohol consumption offers no protection and is dangerous.

Folate and Vitamin B12. Some studies suggest that deficiencies of vitamins B6, B12, and folate (folic acid) may be a risk factor for Alzheimer' diseases, possibly because deficiencies elevate homocysteine levels, which some research now associates with a higher risk for Alzheimer's disease. Folate is added to cereal products. Other foods containing folate include avocados, bananas, oranges, asparagus, green leafy vegetables, and dried beans. B12 is found only in animal products. (Oily fish are very high in B12 and also have other nerve-protective properties.). People who are folate deficient may need supplements of folate (natural form) or folic acid (its synthetic from), which is twice as potent at folate. The daily recommended allowance of folic acid is 400 mcg. Some experts recommend that people take at least this amount to reduce the risk of Alzheimer's.