Lower Your Risk of Dementia...By What You Eat!
Dementia can be a scary condition that limits your ability to be independent. Fortunately, there are ways to help lower your risk of developing dementia. The food you eat may have a lot to do with your brain health as you age as indicated by numerous research studies. Keep in mind that fighting dementia with food does not mean you should just take vitamins. You need real food that contains micronutrients to help fight dementia. Here are some foods to consume to help keep dementia away.
- Eat Lots of Beans. Beans as well as green peas are an excellent source of B-complex vitamins. B vitamins play a large role in protecting your brain against shrinkage. These vitamins also help to promote a healthy nervous system and maintain stable blood sugar levels.
- Get Your Vitamin C. Vitamin C is a powerful antioxidants that is very important for healthy skin as well as proper blood vessel function. Other studies have even found that vitamin C can help to protect against dementia-related brain plague. Sources of vitamin C include oranges, lemons, limes, tomatoes, leafy greens, sweet peppers, broccoli, strawberries and cantaloupe.
- Eat More Nuts. Almonds, nuts and avocado can be very beneficial to the health of your brain. They contain vitamin E, which helps to promote healthy blood vessels. Research has found that individuals with high levels of vitamin E have a reduced risk for developing Alzheimer’s disease. Vitamin E can also help to slow the progression of the disease.
- Enjoy More Seafood. The omega-3 fatty acids -- found in salmon, mackerel, cod and herring -- can help to prevent brain shrinkage as well as a decrease in cognitive decline. Aim to eat cold-water fish once or twice per week.
- Keep Your Brain Strong with Spinach. Spinach is full of nutrients. There are at least 15 different antioxidant compounds called flavonoids found in spinach. Flavonoids have been shown to slow the formation of dementia-related plaque in the brain -- this can lead to Alzheimer’s disease. Spinach is also rich in vitamin A and K as well as iron and folic acid.
- Enjoy Your Coffee. Those morning cups of coffee that you enjoy so much can be helpful for the health of your brain. Research has found that three cups of coffee each day can help to protect against Alzheimer’s disease. Studies have found that older adults with mild cognitive impairments, who drank coffee, were much less likely to develop Alzheimer’s disease opposed to those who consume little to no caffeine.
Aside from the foods you consume, research has also found that spending moderate amounts of time in the sun can be helpful in preventing dementia. New research suggests that adults with low vitamin D levels have a higher risk of developing dementia as well as Alzheimer’s disease and other cognitive problems. By using sunscreen and spending 10-15 minutes in the sun (a few times per week), you can help to boost your vitamin D levels and fight dementia.
Dementia is dreaded and something no older adult wants to experience. Fortunately, there are steps you can take to prevent dementia and maintain your independence.
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