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Ways to Reduce Your Risk of Alzheimer’s Disease

January is Alzheimer’s Awareness Month. Alzheimer's disease is an everchanging neurological disorder that causes the brain to shrink and brain cells to die(1). According to the Landmark Study, in 2020, 15 people were newly diagnosed with dementia every hour in Canada(2). By 2050, this number is supposed to triple. In this article, I discuss ways you can reduce your risk of Alzheimer's Disease (AD).

Enjoy a Mediterranean Style Diet

The Mediterranean diet is a way of eating that occurs in multiple countries around the Mediterranean Sea, such as Italy, Spain, Greece, Israel, Turkey, and Morocco.

While the Mediterranean diet varies from place to place, common themes are a high intake of plant foods like vegetables, fruits, whole grains, nuts and seeds, olive oil, and legumes (beans, peas, and lentils); moderate amounts of fish, seafood, eggs, and, low fat milk and milk products; meat and meat products and sweet foods occasionally. The Mediterranean diet, however, is more than just a diet, it is a way of life. This also includes:

  • regular physical activity

  • getting enough rest

  • home cooked meals

  • sharing meals with others

Multiple studies have been conducted on the relationship between the Mediterranean diet and cognition. A 2016 systematic review found that the majority of the studies it reviewed showed that the Mediterranean diet may contribute to better cognitive performance and may be protective against cognitive impairment and/or dementia, although further studies were needed(3).

Olive Oil

Fish

Sharing Meals with Others

What about Vitamin and Mineral Supplements?

Where can I get more support with nutrition for healthy aging?

References


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