There is no protection against the loss of nerve cells, against getting dementia. But a healthy lifestyle and a balanced diet can reduce the risk of developing dementia or Alzheimer’s disease and have a preventive effect. We show how you can positively influence your own health and prevent diseases such as Alzheimer’s and dementia by making the right dietary choices.
Healthy and sporty
Regular exercise and a balanced diet are essential for a healthy lifestyle. A healthy and balanced diet includes plenty of fruits and vegetables, with little animal fats, unsaturated fatty acids and cholesterol.
The German Nutrition Society (DGE) recommends a diet that is more than 50 percent healthy carbohydrates and no more than one-third fats. In addition, there should be a small proportion of proteins from plant and animal sources.
What does this mean for a healthy diet that can protect against Alzheimer’s and dementia? It is advisable to eat plenty of vegetables, fruit and carbohydrates (whole grain products) every day, fish and poultry several times a week, and rarely dark meat, high-fat dairy products or alcohol.
The low-fat preparation of fresh ingredients is crucial. Instead of animal fats such as butter and lard, vegetable oils such as olive or sunflower oil are more suitable.
The main thing vitamins
It has been proven that primarily vitamins C, D and B, folic acid, and provitamin A (beta-carotene) can prevent dementia diseases.
Foods rich in vitamin C include:
- Bell peppers
- Broccoli
- Brussels sprouts
- Rosehips
- Currants
- Kiwi
A high amount of beta-carotene, which is well absorbed by the body and is important for the function and structure of cells, blood cells and metabolism, is found mainly in:
- Carrots
- Kale
- Spinach
- Swiss chard
- Chanterelles
Vitamin B and folic acid improve brain performance and are particularly found in:
- Green leafy vegetables
- Legumes
- Oranges
- Whole grain products
Whether vitamin E can also have a positive effect on the prevention of dementia and Alzheimer’s disease is still being studied. All vitamins should be taken mainly through food and not in the form of supplements or tablets.
The secret of omega-3 fatty acids
Numerous studies exist on a positive effect of omega-3 fatty acids for the prevention of dementia and Alzheimer’s disease. They are believed to have a protective effect that supports the regeneration of nerve cells and can delay the destruction of nerves in the brains of Alzheimer’s patients.
The following foods, which are high in unsaturated omega-3 essential fatty acids, are particularly recommended:
- Fatty fish such as salmon, tuna, mackerel and herring.
- Oysters
- Shrimp
- Plaice
- Codfish
- Soy products
- Some cold pressed vegetable oils
Exercise and brain jogging
Our brain is active and capable of learning until old age. It just needs to be challenged and exercised regularly. And you shouldn’t wait until the first symptoms appear to do this.
Many exercises can be optimally integrated into everyday life. For example, puzzles, Sudoku and the like offer optimal training for the mind. Exercises for concentration and attention, reading, writing and playing music also have a positive effect on brain performance.
