Fill up on fewer kilojoules
Start your meals with veggie-packed salads or soups, or use small plates to trick your brain into thinking your meals look bigger than they actually are. Filling up on fewer kilojoules allows you to shed kilos, which can help reverse other risks for Alzheimer’s disease, including sleep apnoea, high blood pressure and diabetes. Cutting your daily intake of kilojoules by 30 to 50 per cent also reduces your metabolic rate and therefore slows oxidation throughout the body, including the brain. It lowers blood glucose and insulin levels, too.
Eat at least five servings of fruit and vegetables every day
Higher vegetable consumption was associated with slower rate of cognitive decline in 3718 people aged 65 years and older who participated in an ageing project. Study participants filled out food logs and agreed to undergo tests of their cognitive abilities periodically for six years. All of the study participants scored lower on cognitive tests at the end of the study than they did at the beginning, but those who consumed more than four daily servings of vegetables experienced a 40 per cent slower decline in their abilities than people who consumed less than one daily serving.
Use spices liberally
Herbs and spices add flavour to food, allowing you to cut back on butter, oil and salt. Because they come from plants, many herbs and spices also contain antioxidants and offer many healing benefits, including Alzheimer’s prevention. Several different studies show that curcumin, for example, helps to reduce the risk of cancer, arthritis, depression and Alzheimer’s disease. Just a quarter teaspoon of the spice twice a day has been shown to reduce fasting blood sugar up to 29 per cent in people with type 2 diabetes. This is important because type 2 diabetes can raise your risk of developing Alzheimer’s disease.