The New Face of Alzheimer’s: Diet Plays Crucial Role

Published by Ginger Hultin, MS RDN CSO

Alzheimer’s disease is associated with advanced memory loss and cognitive impairment, but an increasing number of individuals are being diagnosed in the early stages and are taking proactive steps to manage the condition.

According to JohnsHopkinsMedicine.org:

There are over 6 million Americans living with Alzheimer’s Disease with 3 million new cases diagnosed each year.
Alzheimer’s is deadlier than breast cancer and prostate cancer combined.
The disease is most prevalent in women and Black Americans.
11 million Americans act as unpaid caregivers for a loved one diagnosed with Alzheimer’s.

We now know that nutrition plays a crucial role in maintaining cognitive function and supporting brain health, and there are foods, dietary patterns, and even supplements that can be beneficial for people at risk of, or already experiencing cognitive decline. This is the FoodTrients® guide to taking control of your brain health!

The MIND Diet

The MIND diet, a combination of the Mediterranean and DASH diets, is specifically designed to promote brain health and reduce the risk of Alzheimer’s. Rich in leafy greens, berries, nuts, whole grains, and healthy fats, the MIND diet focuses on reducing inflammation, improving blood flow, and supporting overall cognitive function. Nutrients like magnesium, B vitamins, and spermidine, found in this diet, contribute to brain health and longevity by protecting brain cells from oxidative stress and promoting cell regeneration.

Antioxidant-rich foods like cocoa, tea, and specific fruits and veggies play a significant role in protecting brain cells from damage caused by free radicals. Plant compounds called flavonoids improve blood flow to the brain and enhance cognitive performance. Lutein and zeaxanthin, found in leafy greens, support brain health by reducing inflammation in brain tissues.

Here’s a quick guide to how often to include these foods in your week:

Green, leafy vegetables: Aim for six or more servings weekly — try kale, arugula, spinach, and dark leafy lettuce.
Colorful vegetables: Include an additional vegetable daily – try tomatoes, peppers, carrots, squash, beans, cauliflower, cabbage, onions, cucumbers, broccoli, asparagus, mushrooms, or beets for variety.
Berries: Eat at least two servings per week – try raspberries, strawberries, blackberries, or blueberries.
Whole grains: Aim for at least three servings daily — try oats, buckwheat, quinoa, barley, or whole wheat bread or pasta.
Beans: Include beans or lentils in four or more meals per week – toss beans in soup, tacos, salad, or blend them into a dip or spread.
Nuts: Consume five or more servings weekly – consider almonds, hazelnuts, pistachios, walnuts, or pecans for variety.
Olive oil: Use as the primary cooking oil because it’s a heart-healthy staple of the Mediterranean diet. Consider other healthy fats like olives and avocado as well.
Lean proteins: Eat chicken or turkey twice per week and fish at least once per week (preferably fatty fish like salmon, halibut, sardines, mackerel, or anchovies that are rich in omega-3 fatty acids).

Top Cognitive Support Supplements

Certain supplements, including fish oil/omega-3s, vitamin D, and probiotics, may support brain health and reduce the risk of Alzheimer’s disease when taken at therapeutic doses.

Omega-3 fatty acids, particularly DHA found in fish oil, have anti-inflammatory properties and are essential for maintaining brain structure and function, potentially slowing cognitive decline.
Vitamin D plays a role in brain health by protecting neurons and reducing inflammation, with deficiencies linked to an increased risk of Alzheimer’s.
Probiotics support gut health, which is increasingly connected to brain function through the gut-brain axis, potentially influencing cognitive health and reducing neuroinflammation. Strains including Bifidobacteria infantis, Bifidobacteria longum, Lactobacilli acidophilus, Lactobacilli plantarum, and Lactobacilli casei have been studied the most, so far, for the potential to help people with Alzheimer’s disease.

Lifestyle Factors That Matter

Regular physical activity, quality sleep, and effective stress management are key lifestyle factors in reducing Alzheimer’s disease risk and supporting overall brain health. Consistent exercise, particularly aerobic activities, has been shown to improve cognitive function and may reduce brain inflammation. Prioritizing restful sleep is crucial, as poor sleep is linked to the accumulation of amyloid plaques, a hallmark of Alzheimer’s. Addressing sleep problems and aiming for 8 hours per night is an important goal. Managing stress through practices such as mindfulness, meditation, or relaxation techniques can reduce harmful stress hormones that negatively impact memory and cognition. Together, these habits promote long-term brain health and resilience.

By incorporating these key foods, following a brain-healthy diet like the MIND diet, and considering other supportive strategies like targeted supplementation and fitness, individuals with early-stage Alzheimer’s can take an active role in supporting their cognitive health. While these strategies may not cure or completely prevent cognitive decline, they provide a holistic approach to managing the disease and maintaining brain function for as long as possible. For those looking to enhance their nutrition and support brain health, these dietary interventions offer a promising path forward. Always be sure to work on diet and lifestyle in conjunction with your medical team and get permission to start (or stop) any herbs or supplements as they can interact with medications you may be taking.

Want more information? FoodTrients® has resources for you, including articles and recipes, that can help!

Check out these articles and recipes to help your mind:

Top 50 Foods for Memory

What Foods Can Help Improve Your Mind?

How To Feed Your Brain and Keep Sharp

Recipes for Your Mind

References

Stefaniak O, Dobrzyńska M, Drzymała-Czyż S, Przysławski J. Diet in the prevention of Alzheimer’s disease: current knowledge and future research requirements. Nutrients. 2022 Oct 30;14(21):4564.

García-Casares N, Gallego Fuentes P, Barbancho MÁ, López-Gigosos R, García-Rodríguez A, Gutiérrez-Bedmar M. Alzheimer’s disease, mild cognitive impairment and Mediterranean diet. A systematic review and dose-response meta-analysis. Journal of clinical medicine. 2021 Oct 10;10(20):4642.

Baranowski BJ, Marko DM, Fenech RK, Yang AJ, MacPherson RE. Healthy brain, healthy life: a review of diet and exercise interventions to promote brain health and reduce Alzheimer’s disease risk. Applied Physiology, Nutrition, and Metabolism. 2020;45(10):1055-65.

Chu CQ, Yu LL, Qi GY, Mi YS, Wu WQ, Lee YK, Zhai QX, Tian FW, Chen W. Can dietary patterns prevent cognitive impairment and reduce Alzheimer’s disease risk: Exploring the underlying mechanisms of effects. Neuroscience & Biobehavioral Reviews. 2022 Apr 1;135:104556.

Veurink G, Perry G, Singh SK. Role of antioxidants and a nutrient rich diet in Alzheimer’s disease. Open Biology. 2020 Jun 17;10(6):200084.

Naomi R, Embong H, Othman F, Ghazi HF, Maruthey N, Bahari H. Probiotics for Alzheimer’s Disease: A Systematic Review. Nutrients. 2021 Dec 22;14(1):20.

Ginger Hultin, MS RDN CSO

Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.