Alzheimer’s and dementia: Prevention through healthy eating
There is no protection against the loss of nerve cells, before Developing dementia. However, a healthy lifestyle and a balanced diet can reduce the risk of suffering from, for example, Alzheimer’s disease, and a preventive effect. We show how to influence the right choice of diet the own health in a positive and diseases like Alzheimer’s and dementia can be prevented.
Healthy and sporty
Regular exercise and a balanced diet for a healthy life-style. The healthy and balanced diet includes plenty of fruits and vegetables, low in animal fats, unsaturated fatty acids and cholesterol.
The German society for nutrition recommends a diet that is covered to about 60% with healthy carbohydrates and a maximum of one-third fat. A small proportion of proteins of vegetable and animal protein. What does this mean for the healthy diet can protect against Alzheimer’s and dementia? Daily a lot of vegetables, fruit and carbs (whole grains), several times per week, fish and poultry, rarely red meat, fat, milk products, or alcohol.
The low-fat preparation of fresh ingredients is crucial. Instead of animal fats, such as Butter and Lard are vegetable Oils, such as olive or sunflower oil.
The Main Thing Vitamins
It is demonstrated that in the first place the vitamins C and D, Vitamin B and folic acid, as well as the Provitamin A (Beta-carotene) of dementia-diseases that can be prevented. Vitamin C-rich foods including bell peppers, broccoli, Brussels sprouts, rose hips, currants and Kiwi. Especially palm oil, carrots, Kale, spinach, Swiss chard and chanterelles contain 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 the metabolism. Green leafy vegetables, legumes, oranges and whole grain products contain a high amount of Vitamin B and folic acid, and to improve the brain power. Long, it is assumed that Vitamin E can also have a positive effect. However, this is not confirmed according to recent studies. All the vitamins should mainly be about food and not in the Form of food supplements or tablets.
The mystery of the Omega-3 fatty acids
There have been numerous studies about the positive impact of Omega-exist-3 fatty acids for the prevention of dementia and Alzheimer’s. A protective effect letter, which supports the Regeneration of nerve cells and destruction of nerves in the brain of Alzheimer’s patients can hesitate.
Especially recommended, the fatty fish salmon, tuna, mackerel and herring. Also oysters, shrimp, plaice and cod, as well as soy products and some cold-pressed vegetable oils have a high content of unsaturated essential Omega-3 fatty acids.
Movement and brain Jogging
Our brain is up to a high age, active and capable of learning. It only needs to be regularly challenged and trained. And thus you should not wait until the first symptoms occur. Many Exercises can be optimally integrated into your everyday routine. For example, puzzles, Sudoku & co. to provide optimal Training for the head. Also Exercises for concentration and attention, reading, Writing, and Music-making have a positive effect, the performance of the brain.