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Wouldn’t it be wonderful to take a pill every day that would reduce your chances of dementia? How about following a certain diet that would greatly reduce your risk of Alzheimer’s? The fact is that these natural “medications” are already here; they are the vitamins and minerals in the foods we eat. Those nutrients work wonders for many parts of the body, including the brain.
And knowing this is very good news, because we need all the help we can get. According to Science Daily, 57.4 million people worldwide had dementia in 2019. By 2050, that number is expected to roughly triple to over 152.8 million individuals suffering from dementia.1
While scientists have been racing to find the root causes of dementia and formulate the drugs that can cure, treat, or prevent the condition, they haven’t found a wonder drug yet. Therefore, we must focus on the factors we can control, including diet.
In fact, a study published in the European Journal of Nutrition found that adding more magnesium to your day-to-day diet can significantly reduce the risk of developing dementia.2
Why Magnesium?
Interestingly, it doesn’t take much of an increase in magnesium to make a difference. A study of over 6,000 individuals in the United Kingdom between the ages of 40 and 73 looked at magnesium consumption. Those who consumed 550 milligrams of magnesium each day demonstrated a brain age that was about one year younger than someone who took in about 350 milligrams a day. Keep in mind that 350 milligrams of magnesium is the typical amount that the average person gets each day.
How do scientists know how the magnesium affected the brain? The participants completed five questionnaires over a period of 16 months. Their responses helped scientists calculate the amount of magnesium, based on 200 foods and various portion sizes. The majority of those foods focused on leafy greens, nuts, seeds, whole grains, and legumes, all of which are high in magnesium.
Scientists determined that age-related brain shrinkage in those who had more magnesium in their diets was less than those who got the normal amount of magnesium. The participants also had fewer white matter lesions. Women seemed to get more benefit than men, especially those women who had already gone through menopause.
How to Get More Magnesium in Your Diet
The good news is that the foods that bring high levels magnesium can also be quite tasty. Here are some of the best options for getting more of this nutrient in your diet:
· Dark chocolate (containing at least 70% cocoa solids)
· Avocados
· Nuts, including Brazil nuts, cashews, and almonds
· Legumes, including chickpeas, soybeans, and lentils
· Tofu
· Seeds, including pumpkin, chia, and flax
· Whole grains, including barley, wheat, and oats
· Fatty fish, such as salmon and halibut
· Bananas
· Leafy greens, including spinach, kale, and collard greens
As you are in the kitchen making meals that contain a powerhouse of magnesium, remember to do what you can to stay safe. Senior alert systems can help keep you safe and secure and provide you with peace of mind. All you have to do is press the medical alarm button to get help right away.
Other Excellent Nutrients for Brain Health
Our brain needs more than a few nutrients to stay strong and healthy, as well as the good nutrition that comes from getting adequate calories. According to Abbott Laboratories, your brain consumes 20% of all the calories you take in.3 The more of those calories that contain the best nutrients for brain health, the better.
Lutein
Better known as the “eye health vitamin,” lutein has a strong impact on learning and memory. Studies have found that not only does this nutrient help you see, it also boosts the processing speed of your brain. And those with higher levels of lutein in the blood showed something known as “crystallized intelligence.” This means that they can call upon the skills and information they learned over the span of a lifetime as they get older.
Where can you find it? Reach for these:
· Spinach
· Kale
· Corn
· Sweet potatoes
· Avocados
· Egg yolks
· Pumpkin
Omega-3
Specifically, you want to look for DHA, or docosahexaenoic acid. It’s the healthy fat that makes up 25% of the fat in the brain. It helps improve and increase the communication between brain cells. It also reduces inflammation, which has been linked to serious health conditions, including dementia.
You can get some DHA through food sources, including salmon and tuna. But did you know the body can also make its own DHA? It does so when you consume walnuts, soybeans, and flaxseeds.
The B Vitamin Family
All of the vitamins in the B family are absolutely essential to your good health. The most well-known B vitamin is B12, which brings energy to the brain. It also helps protect against dementia. Enough B12 in the body breaks down homocysteine, which has been associated with Alzheimer’s.
Among other B vitamins necessary for good brain health are thiamin and niacin. These nutrients work to help your body metabolize other nutrients and extract that energy for your brain to use.
Get your B vitamins through a wide variety of foods, including:
· Lean meat
· Poultry
· Fish
· Dairy
· Whole grains
· Fruits and vegetables
It’s important to note that vegans, vegetarians, and those who rely mostly on plant-based diets might not get enough B12. Most doctors recommend that those who aren’t getting enough meat in their diet should take a B12 supplement.
In addition to the loss of protective brain properties, a lack of B12 can also lead to dizziness, weakness, and confusion, among other problems. Deep fatigue is another issue you might encounter if your body is starved for B12.
Your doctor might recommend a supplement or B12 injections to help you, but you can also fight back against the effects of B12 deficiency with a button alarm. Having medical alert technology right at your fingertips means that if you do feel faint, weak, or so fatigued that you can’t perform daily activities, you can press the button and get the assistance you need right away.
Vitamin D
This wonder nutrient seems to play a role in all things healthy for you. It’s great for your heart, bones, and lungs. It works to promote brain health, especially by boosting your mood.
Many doctors have found that patients who suffer from depression often have a vitamin D deficiency. This might also explain the incidence of seasonal depression, which tends to occur during the winter months when there is much less sunlight than what you’d find in the summer months. Vitamin D assists in producing dopamine and serotonin, which regulate the mood.
And studies have found that those who have adequate vitamin D exposure also have a 40% lower incidence of dementia.4
When getting your vitamin D from food, look for food items that are fortified with it, including milk and cereals. You can also get it from trout, salmon, organ meats, and eggs. Just as with vitamin B12, those who rely on a plant-based diet might not get enough vitamin D, so supplements might be necessary.
Protein
You probably already know that protein is the building block of healthy muscles, preserving muscle mass as you get older. But since better muscle mass can improve cognitive abilities, it’s very important to get enough protein in the diet, especially after the age of 40. This can not only help protect your brain but can also help you stave off the muscle wasting and weakness that can come with age.
When you’re looking for protein, the top sources include:
· Lean meat
· Poultry
· Seafood
· Dairy
· Tofu
· Beans and lentils
· Eggs
For seniors concerned about brain and body health and wellness, it’s important to have a medical alert necklace or wristband with you at all times. A medical alert system with fall detection and GPS can help keep you safe throughout your golden years.