Dodging Dementia
After last week’s “Use It or Lose It” blog about maintaining athleticism as we get older–we thought it would be a logical next step to discuss maintaining our cognitive power as we age. As with the physical side of things–it really is crucial to start following these suggestions after 40 years old.
There are several lifestyle factors that can help reduce the risk of dementia. For starters, maintaining a healthy diet key. Let’s take a look at the healthiest diets according to the latest research:
Mediterranean Diet: Rich in plants, olive oil, fish, nuts, with moderate dairy/wine; linked to lower heart disease, diabetes, cancer, and better cognitive function.
DASH Diet (Dietary Approaches to Stop Hypertension): Focuses on fruits, veggies, whole grains, lean protein, low sodium; excellent for blood pressure and heart health.
Plant-Based/Flexitarian: Emphasizes whole plant foods, treating meat as a side; reduces disease risk and promotes overall health.
MIND Diet: Combines Mediterranean & DASH; specifically targets cognitive health, lowering dementia risk.
Healthy Eating Plate (Harvard): A practical model emphasizing half plate fruits/veggies, quarter whole grains, quarter lean protein, healthy oils, water.
Looking at all these diets can be confusing, but there are some basic principles to follow:
Severely limit sugar. Alzheimer’s is referred to as “Type 3 Diabetes” by many. There is a strong link between sugar and cognitive decline.
More Plants: Fruits, vegetables, whole grains (quinoa, oats, brown rice), beans, nuts, seeds.
Healthy Fats: Olive oil, avocados, nuts, seeds, fatty fish (omega-3s).
Limit: Processed foods, refined grains, processed meats.
Hydration: Primarily water, coffee, or tea. (Don’t drink your calories.)
Reducing sugar intake is crucial, as high sugar levels can increase the risk of cognitive decline. However, the food industry has found clever ways to hide sugar under different names:
Fructose, glucose, galactose, sucrose (table sugar), lactose, maltose, corn syrup, maple syrup, agave syrup, rice syrup, molasses, fruit concentrates, brown sugar, raw sugar, coconut sugar, date sugar, dextrin, maltodextrin, and cane juice crystals.
These sweeteners are in so many foods that we recommend the “No Ingredient” approach: If a food has a list of ingredients, don’t eat it. It’s a safe and easy way to avoid the above list of sweeteners.
Other key factors include staying physically active, engaging in regular mental exercises, getting enough sleep, managing stress, and maintaining social connections.
The important thing we want to stress is that severe cognitive decline is not something that just happens. We all have a fighting chance to stay mentally sharp. We have first-hand experience with dementia–and have witnessed parents in such decline that they no longer recognize their own children. It doesn’t have to be that way.
So join the fight! Let’s keep are cognitive abilities to the very end!
Until next time
Scott and Lennart