10 Foods That Can Help Fight Dementia

10 Foods That Can Help Fight Dementia

Dementia is a concern for many people. As our population ages, we keep hearing that age-related memory disorders are destroying families. Today I want to share 10 foods to help you fight dementia. 

The puzzle of the brain concept

Not only do children get stuck with caring for parents and making tough decisions they find themselves drained of energy. Because I care about this topic, I wanted to share my favorite 10 Foods that can help fight dementia.

Winning The War Against Dementia May Lay In What We Eat

These foods are highly researched by a group of Canadian researchers at Concordia University in Montreal along with Baycrest’s Rotman Research Institute.

These researchers are working together to form the Brain Health Food Guide. Their studies also focus on how the Mediterranean diet works to reduce the risk of Alzheimer’s by 35%.

10 Foods That Can Help Fight Dementia

So what are these 10 Foods that can help fight dementia?  Here’s my list and how I include many of them daily.

healthy food concepts for dementia
healthy smoothie for dementia
  1. Raw Leafy Green Vegetables
    The darker, the better they say so use things like spinach, chard, and Kale. I mix in a blender or Vitamix 2-3 cups with water and frozen berries. These greens boost your vitamin k and increase the antioxidants for the brain. Personally, I think these are the best of the 10 foods that can help fight dementia.
  2. Cruciferous vegetables
    These are vegetables that are high in vitamin K and glucosinolates which have an antioxidant effect. They include broccoli, cauliflower, and brussels sprouts. Try to get three ½ cup servings weekly. We do our green shake at lunch and then for dinner enjoy these vegetables.

3. Blueberries and Blackberries
I keep reading studies on berries, and some are more pro-blueberry while a surprising number are now coming out that blackberries are even better for both the brain and the heart. Be careful not to overeat fruit. If you’re using them in smoothies, keep it at 1/3 cup daily or about ½ to 2/3 cup three times weekly. Of the 10 foods that can help fight dementia, it’s important to note that it’s not all fruit. It’s only these berries.

4. Beans
These make the international list but not my list. Why? Most people do not prepare them correctly. Be sure to soak your beans and lentils for 24-36 hours in water. Then you must cook them for about 2 hours. See my Bean Cookin 101

5. Nuts
I love nuts, and I bet you do too. They’re easy for a snack, and hey you can find them in just about every granola bar around. That’s the problem — too much of a good thing. Nuts can cause bloating and gas. They are high in fat and can increase weight gain. But they’re terrific for brain health. I use Almond milk in my Chai so I must count that as a nut serving.

If you’re going for a handful of nuts, walnuts are best for the brain and high in omega-3 fatty acid a brain-protective nutrient. I recommend supplementing too. Enjoy about ¼-1/2 cup of nuts daily. If you’re using nut milk or spreads, you should choose between what you want to enjoy that day.

6. Fish
I’m not a fish fan. Allergic to shell-fish it’s hard to ensure you’re getting sea-meat you can eat! Fish is good for you though. It’s full of iodine and iron. Some say the fatter, the better. Salmon and trout top the list though I go for Halibut, cod, and other fresh white fish to lower the mercury levels.

7. Whole Grains
This is one of the most confusing areas for many people. If you go to the local grocers and buy a loaf of fluffy whole wheat bread, it’s not whole wheat! You have to be picky with grains and often making your own is best. Grains include oats, brown rice, and yes wheat along with other grains. All of these should be fermented or sprouted before eating or cooking. All should be consumed This means that tasty morning oat and nut cereal will need to be fermented and then cooked. So much for a fast meal, you’re thinking. I have a quick article, Fermenting and Sprouting to help you love the morning meal once again.

8. Poultry
Did anyone say chicken? Americans have gone on a red-meat replacement craze. Chicken has become the meat of choice, and that’s good and not so good. Eat one serving a day because you need variety. So while we’re talking meat protein, vary it up each day. Make the total animal protein no more than six total grams. You need protein to keep your brain and mind functioning properly.

 

9. Dairy
Some Dairy is okay. Don’t buy into the lower fat varieties instead look for organic and grass-fed whole milk, yogurt, or cheese. No more than ½ of milk or yogurt and 1 oz of cheese daily. Also, you can try goat or sheep cheese. We’ve found some excellent ones at Whole Foods. Of the 10 foods that can help fight dementia, milk is not technically one as far as Paleo eating is concerned.

10. Olive Oil
I almost want to say use generously, but I know some might think I am saying to eat a Keto diet – do not go there! This is a healthy oil. Use it healthily. Replace other oils with it. Like all these foods it’s full of antioxidants and vitamins that protect and keep your brain healthy.

What You Eat Matters

Many people today are focused on how to eat better and are eating similar to this list. This is good news. It’s healthy for the heart and overall health too. Calories matter so be active and don’t overeat anything that includes everything here. I hope you are eating and enjoying my list of 10 foods that can help fight dementia. If not, maybe now is a good time to start even if you’re in your 20’s or 30’s.

The Top 8 Nutrients For Brain Health Or How To Avoid Alzheimer’s

The Top 8 Nutrients For Brain Health Or How To Avoid Alzheimer’s

Are there ways to promote brain health other than taking a vitamin? Food has some of the most powerful abilities to help you avoid `This is my top eight nutrients for brain health. Brain Health, nutritients

There are a lot of different kinds of illness that can affect the brain. As we age however this population is unique because there are so many of us and never before has there been so much mental decline. Alzheimer’s is but one cognitive disease.

How To Avoid Alzheimer’s

Check out my favorites and incorporate them into your diet. Remember organic and non-GMO is always best, locally growth is great, and fresh is good. Avoid packaged food and frozen foods.

1. Sprouted grains are great. They provide energy for brains, but we don’t want to eat too much. Some great ideas are sprouted out quinoa or brown rice. I recommend staying away from pasta, or regular rice is both are starchy foods. The brain does not like starchy foods.

2. Make sure you’re getting your Omega’s. Omega-3’s have a crucial role in brain functioning and Alzheimer’s . To get enough from food sources like salmon, trout, herring, or sardines you’d have to eat a lot of fish. I recommend a hearty supplement that contains omega-3’s, 6, 7, and 9.

The Power Of Nutrition

Alzheimer’s, Omega 3

3. One of the most important nutrients in the top 8 nutrients for brain health is vitamin E.  According to the American Journal of Epidemiology, vitamin D plays a role in delaying cognitive decline. He is plentiful and most nuts, leafy green vegetables, asparagus, olives, seeds, and eggs.

4. Blueberries and other berries support a healthy brain. They are especially rich in a protective compound called anthocyanins according to Tufts University. Blueberries and blackberries have been found to be effective in improving memory and delaying short-term memory loss.

According to Tufts University, July 2015 issue of Ask Tufts Experts, Do blackberries have similar brain benefits from polyphenols as seen in blueberries? The answer is yes. Health find goes on to say that blueberries are also packed with vitamin C K and manganese. The Atlantic goes on to say that blackberries and other berries provide great protection against Alzheimer’s as well as other age-related memory loss and types of cognitive decline.

5. Vitamin K or potassium hit the list of top 8 nutrients for brain health and Alzheimer’s. Vitamin K is a powerful brain power booster and enhancer of cognitive function. To get more eat broccoli and berries. Rich in compounds called glucosinolates vitamin K helps neurotransmitter processes which keep the brain and memory sharp. Neurotransmitters continue to grow and form our entire lives. They actually form in neural networks according to our beliefs and thought patterns. When we talk about changing our lives and changing how we believe we have to lay down new neurotransmitter pathways. To do this, we have to have a healthy brain, to begin with.

How Important Is Sleep?

6. To me this should be at the start of the top 8 nutrients for brain health list, it’s a good night sleep. Our body needs 7 to 8 hours, and so does our mind. When we sleep, it should be relaxing yet dream filled. If your dreams are troubled, you toss and turn a good night sleep may not be happening for you. Taking time to discover if this is stress related, pain related, or function of our brain is important.sleep, insomina, acupuncture, naturopath

7. Vitamin C is a nutrient that seems to be good for everything. It is also good for the brain and protects against degeneration, and there’s a long history of its use. We know citrus fruits have vitiamin C, did you know it’s also in red peppers and broccoli as well.

8. Something hitting the news and it’s not a trend, is Turmeric. Turmeric is wonderful for many things including being a powerful anti-inflammatory. Many people are rushing to the store to buy Turmeric, and it may not even be the quality you need. It should be a unique blend that usually is found only from a prescription level at your naturopath or acupuncturist office.

Top 8 Nutrients For Brain Health

So how do you get all these great nutrients into your diet daily? My favorite way is a fruit smoothie. Now I don’t put protein powders or honey in mine. I find the fruit has enough sweetness but you can add a few drops of your favorite Stevia if you like. Stevia comes in flavors, and you can use the liquid form which isn’t processed.

Brain Health Daily

By mixing the berries together with some Kiefer or yogurt, you have a simple smoothie. Throw in some broccoli with your lunch or dinner. Make sure you go to bed and get the rest needed. Start your day with meditation or journal for a few minutes. This is a calm, relaxing state. Center your mind around positive things you see coming your way this day. Even on our worst days, our cloudy days we can begin with a fresh outlook. This is your day for a healthy body and a healthy mind. This is my list of the top 8 nutrients for brain health and to  help you avoid Alzheimer’s.

If you’re trying to live healthy think about finding out more about how working with an online health coach. Get your free consult today.

Insufficient Vitamin D Hits Home With Athletes and Alzheimer’s

Insufficient Vitamin D Hits Home With Athletes and Alzheimer’s

Why Mom Got Alzheimer’sInsufficient Vitamin D

There are many reasons why my mom got Alzheimer’s’ and I know one was Vitamin D. My mother’s diet was low in this vitamin and she didn’t get enough sunshine to active it. Today I am convinced it played a role in her mental decline. I think women naturally are lower in this supplement and the latest news around athletes who are deficient is impressive.

In The News

Vitamin D is getting a lot of press these days. The most interesting fact is that it’s really a hormone. It plays many roles in our lives helping us absorb calcium and maintain bone mass. This sounds great if you’re worried about aging and osteoporosis. Consider this though a study by the American Academy of Orthopedic Surgeons[1]; found that one-third of Division I college athletes have insufficient vitamin D.

Insufficient Vitamin D Leads To Injury and Weak Muscles

Are you injury prone? Do you have weak muscles or pain? Low levels of D play a role in musculoskeletal pain and injury too. This study notes that athletes are especially vulnerable. After running, I can get leg spasms a sure sign it’s time to check my levels. There are up to one billion people around the world with deficient vitamin D levels of all ages.

Knowing how much to take and if you have an inadequate amount is found through an easy blood spot test offered by our office. It’s more accurate than the typical blood test. Optimal levels of D are necessary. D is a fat soluble vitamin. This means it remains in the body for long intervals if given too much. It can cause high blood calcium levels leading to kidney stones. It leads to poor appetite, nausea, and vomiting.blood spot test

The Risk of Low Vitamin D Affects All People

Not only athletes and older people are at risk when it comes to deficiencies. If you play sports, lift heavy weights or work in a career that involves heavy lifting check your levels. Even the weekend warriors need to keep their vitamin D in balance.

These Five Reasons Are Why You Want To Ask About The Blood Spot Test Right Away

  1. Your Immunity

D works in a special way it stimulates your immune system to produce cathelicidins that kill viruses. Cathelicidins are small, cationic, antimicrobial peptides found in humans. They serve a critical role in mammalian [mammals] innate immune defense against invasive bacterial infection. Without adequate vitamin D, you are almost defenseless against cold and flu season. The sun activates D so it’s no wonder we get colds in winter if we don’t have this vital supplement in balance.

 

  1. Healthy Brain

According to The Alzheimer’s Research Center [2]Vitamin D deficiency decidedly escalates your risk of dementia and Alzheimer’s disease through both neurodegenerative and vascular mechanisms. Older people often lack enough sunshine and D; it’s also common for anyone in North America; we just don’t get adequate sunlight. It is associated with an increased risk of stroke too. Your risk of Alzheimer’s disease doubles every 5 years after the age of 65.

 

  1. LongevityAlzheimer’s

Something called a Telomere[3], is an essential part of human cells that affect how our cells age. Remember D is a hormone it affects many genetic pathways in the human body and is linked to chronic disease especially those with inflammation. When our body has a disease such as arthritis, for instance, this vitamin is especially important in reducing the inflammatory process which speeds aging. Telomeres and this supplement work together to slow the aging process in your body and mind by healthy cell regeneration.

 

  1. Optimize Your Testosterone

D is an anabolic hormone and research suggests it helps testosterone and maximum muscle mass and synthesis. Studies show that if you exercise, your testosterone levels increase. In women though this may reduce body mass index. Other research links low testosterone in women which lead to atherosclerosis and obesity[4]. Without this vitamin, testosterone can affect muscles, your arteries, and weight gain.

Insufficient Vitamin D

  1. Everyone’s Worst Enemy Inflammation

Whether you’re young or old inflammation is your worst enemy. It ages you, it is a signal that if left unchecked in chronic conditions that something is wrong. The athlete with inflammation suffers soreness and fatigue when acute. Regular exercise reduces inflammatory reactions when combined with an anti-inflammatory diet. There is a balance here with both of these support systems. Foods like wild salmon, papaya, blueberries, broccoli, avocados, and cranberries, even ginger reduce inflammation in the body. Proper amounts of the right fitness are needed to stop inflammation.

Vitamin D And Inflammation

If this isn’t enough to stimulate your interest in making sure you have enough Vitamin D then do it because others love you and want to enjoy life with you!

Taking supplements though isn’t running down to your local bulk store, grocery store, or health food store. Many of these are derived from less than ideal sources. You can be wasting your money and still be deficient.

In the beginning, we use the blood spot test every 6 months until your levels are ideal. Some clients do better with certain forms such as a liquid. Using the incorrect quality, dose, or amount wastes money and your health.

Whether you chose to do the test or wish to start taking a higher quality D, we are here to assist you.

 

 

 

[1] http://newsroom.aaos.org/media-resources/news/more-than-one-third-of-division-i-college-athletes-may-have-low-vitamin-d-levels.htm
[2] http://www.alzheimersinfo.org/prevention.html
[3] https://www.tasciences.com/what-is-a-telomere/
[4] http://www.sciencecodex.com/low_t_not_just_in_males_testosterone_atherosclerosis_obesity_may_be_linked_in_females-154183

More resources
http://www.mindbodygreen.com/0-10260/12-foods-to-fight-inflammation.htmlhttp://www.ncbi.nlm.nih.gov/pubmed/12192226http://online.liebertpub.com/doi/abs/10.1016/j.jmhg.2005.03.002

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