Nutrition and Alzheimer’s Disease

Alzheimer’s disease is a type of dementia that gradually makes it harder for you to control your thoughts and body. Researchers are still studying its causes and looking for a cure. But did you know that what you eat may help lower your risk?

Foods that can help reduce your Alzheimer’s risk

Your body, health and nutritional needs are unique. There’s not one way to eat that’s best for everyone. But there are a few tips everyone can follow:

Eat enough protein

Eating the right amount of protein is one of the best ways to keep your brain healthy. Try to eat plenty of foods that contain complete proteins. These are the kinds of food that you might see referred to as “whole foods.” Examples include:

• Beans and legumes
• Fish and seafood
• Nuts
• Poultry
• Red meat (in moderation)

Eat the rainbow

Making your plate a little more colorful at each meal can help lower your Alzheimer’s risk. Think about eating the rainbow. Picture eating fresh foods that are lots of different colors. This can be a great way to try new fruits, vegetables or mix new recipes into your meal planning.

Follow an established healthy eating plan

Getting all the nutrition you need doesn’t mean you have to follow a super-strict diet or hard and fast rules. But it can be helpful to follow some guidelines that research has shown can help your health. The Mediterranean diet can be a good guide to eating lots of healthy whole grains, proteins and good fats.

The DASH diet can help you manage your risk for health conditions, including dementia.

What should you avoid?

There are a few foods you might want to have less often. This doesn’t mean you can never have a sweet treat or celebration meal. But choosing other options more often can go a long way. And you don’t have to do this alone. Your providers are there to help you navigate all your questions.

Limit how much sugar you eat

The occasional dessert isn’t worth stressing about. But lots of foods you may not think about contain sugar. Reducing how much sugar you eat and drink can help your body stay strong and healthy.

Cut back on processed and pre-packaged foods

Ready-to-eat and packaged foods can be a quick, easy way to get dinner on the table. And they can be OK every once in a while. But these meals can be high in added salt (sodium), sugar and fat — even if they don’t taste like it.

Don’t make big changes without seeing a provider

The eating plan that’s best for you depends on lots of factors. Your health, age and any risk factors for Alzheimer’s you may have can all play a role. That’s why it’s always best to talk to your healthcare provider or a dietitian before making any big changes to what you eat. They’ll help you pick a plan that’s right for you.