It’s never too late to make smart lifestyle changes that will protect your health in years to come. Boost brainpower and keep your mind fit for a lifetime with research-backed tips from the book,Â The Anti-Alzheimer’s Prescription.
1. Eat more fruits and veggies
A population-based cohort study of 1,836 older Japanese-Americans found that consumption of fruit and vegetable juices was associated with decreased incidence of Alzheimerâ€™s over seven to nine years of follow-up.
2. Reach for berries
Berries contain high levels of biologically active components, including a class of compounds called anthocyanosides, which fight memory impairment associated with free radicals and beta-amyloid plaques in the brain. Eat berries each day for maximum benefit. (Make the most of your berries with these 25 Delectable Detox Smoothies.)
3. Increase omega-3 fatty acids
In the Framingham study, individuals with the top quartile levels of docosahexaenoic acid (DHA) found in fatty fish like salmon, mackerel, and tuna, measured at baseline had lower rates of Alzheimerâ€™s over nine years of follow-up. These fish are all rich in omega-3 fatty acids.
4. Take folic acid supplements
If you don’t take a supplement, eat foods high in folate. High levels of homocysteine may be associated with poor cognitive function. Some findings indicate that reducing homocysteine with folic acid may increase cognitive function. (What other supplements do you need? Check out these best supplements for women.)
5. Go Mediterranean
Two studies that used dietary questionnaires to assess and quantify adherence to the diet in different populations found that patients who were most adherent to the Mediterranean style diet had a lower incidence of Alzheimerâ€™s, compared with those who did not follow this diet.
6. Control your blood pressure
Hypertension appears to be associated with an increased risk of both vascular dementia and Alzheimerâ€™s disease.