Nutrition and Memory

Alzheimer’s disease is one of the most common forms of dementia, which detrimentally affects memory, causing a slow decline in thinking and reasoning skills (Alzheimer's Association, 2015). In 2013, Alzheimer’s disease effected as many as five million individuals in the United States (US). Alzheimer’s is considered a chronic condition that is the fifth leading cause of death in the US (Centers for Disease Control and Prevention [CDC], 2014). There are still many things unknown about this progressive disease, especially the causes. However, research has discovered the following:

•      Age is the best known risk factor
•      Genetics may play a role
•      Changes in the brain occur years before symptoms appear

There are currently no cures known for Alzheimer’s disease; however, researchers are constantly studying and providing new evidence. A large amount of evidence suggest the following:

•     Education, diet, and environment may play a role in the development of the disease
•      Physical, mental, and social activities may serve as protective factors
•      Some risk factors for heart disease and stroke may increase risk of Alzheimer’s

National Elf Service

As time goes on, studies show that nutrition is a large factor in preventing, delaying, and/or treating many chronic diseases. A literature review was completed to develop a set of dietary and lifestyle guidelines to contribute to Alzheimer’s prevention (Barnard, et al., 2014). The following seven guidelines are the

product of the study: 

1. Saturated and trans fats should be minimized in the diet. Saturated fats are found in meat, dairy and certain oils (palm and coconut). Trans fats are in many pastries and fried foods. Trans fat is listed as “partially hydronated oils” on labels.

2. The primary staples of the diet should be vegetables, fruit, whole grains, and legumes; instead of dairy and meats.        

3. Vitamin E, as with other nutrients, should come from food and not supplements if possible. Vitamin E supplements do not replicate the range that vitamin E in food does. Foods rich in this vitamin include spinach, red bell peppers, tomatoes, mangos, and papayas.
 

4.Vitamin B12 should be part of the daily diet. Therefore, it is important to consume fortified foods or a B12 supplement. The best sources for this nutrient are animal products; however, it may be best to rely on eggs and fish for the most part. Additionally, soymilk and soy products, which are fortified with B12, are great plant derived sources. Many times a supplement and food sources are not enough. It is important to get blood levels tested in case a B12 shot is required regularly.

 5.   Multivitamins taken should not include iron and/or copper supplements, unless directed by your physician. Some studies showed that high intake of copper and iron, in addition to high saturated fat, had a cognitive decline comparable to 19 years of aging.

 6.   Minimize exposure to aluminum, which include cookware, antacids, and baking powder. The role of aluminum in brain function is still being studied; however, some studies showed that even a modest increase resulted in cognitive decline. Lastly, aluminum has no role in our human biology.

It is important to understand that we are what we eat. Although many diseases also have different influencing factors; such as environmental, social, and biological that need to be considered, it is important to take care of ourselves from the inside out. It is vital for everyone to implement a healthy diet in addition to physical activity into his or her daily lives. Even though there is no current official diet that can prevent memory decline, there are studies that give evidence for promising guidelines to follow.

For more information on Alzheimer’s disease, visit the Centers for Disease Control and Prevention website (www.cdc.gov) and the Alzheimer’s Association website (www.alz.org). Talk to a physician if you or a loved one are experiencing significant memory decline. Remember, Alzheimer’s and other types of dementia are NOT normal signs of aging.

Written by: Tonya Ney, BS

NMSU Dietetic Intern

*References Available Upon Request