Seven Revolutionary Tips to Improve Brain Health
New Dietary Guidelines for Alzheimer’s Prevention developed by the Physicians Committee and an international panel of brain researchers were released last month at the International Conference on Nutrition and the Brain. The seven dietary principles promote brain health and can reduce the risk of Alzheimer’s disease.
“We potentially have the capability to prevent a disease that is poised to affect 100 million people worldwide by 2050. Why wait?” says Physicians Committee president Neal Barnard, M.D.
The guidelines are as follows:
- Minimize your intake of saturated fats and trans fats. Saturated fat is found primarily in dairy products, meats, and certain oils (coconut and palm oils). Trans fats are found in many snack pastries and fried foods and are listed on labels as “partially hydrogenated oils.”
- Vegetables, legumes (beans, peas, and lentils), fruits, and whole grains should be the primary staples of the diet.
- One ounce of nuts or seeds (one small handful) daily provides a healthful source of vitamin E.
- A reliable source of vitamin B12, such as fortified foods or a supplement providing at least the recommended daily allowance (2.4 mcg per day for adults) should be part of your daily diet.
- When selecting multiple vitamins, choose those without iron and copper, and consume iron supplements only when directed by your physician.
- While aluminum’s role in Alzheimer’s disease remains a matter of investigation, it is prudent to avoid the use of cookware, antacids, baking powder, or other products that contribute dietary aluminum.
- Include aerobic exercise in your routine, equivalent to 40 minutes of brisk walking three times per week.