| Is Alzheimer’s a Lifestyle Disease? Recent studies have shown that changes in lifestyle can have a measurable effect on the odds of getting Alzheimer’s disease. The essence of these studies is that a diet that includes whole foods like berries, leafy greens, whole grains and fish result in a decreased likelihood of developing Alzheimer’s. These recent studies add to the accumulating evidence that a diet more like the Mediterranean diet and less like the Standard American Diet (SAD) is a wise idea. One diet that has received considerable attention for its positive results in reducing the odds of Alzheimer’s disease is the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay). The diet’s name comes from two diets that have similar characteristics – the DASH diet and the Mediterranean diet. While the MIND diet has received the most attention, it is not the only diet with hope for delaying or reversing Alzheimer’s and other forms of dementia. Other diets with common characteristics have also reported encouraging results. What the MIND diet has in its favor is data collected through a scientific methodology that gives the findings credibility. Longer studies based on the MIND diet are underway and will eventually be available. For now, results from short term studies look promising. Results from long term will take several years. Diets that have shown the best results for delaying the onset of dementia typically include vegetables (especially green leafy vegetables like spinach and salad greens), nuts, berries, beans, whole grains, fish, poultry, olive oil and one glass (4 oz.) or less of wine per day. Finding nutritious grains will be challenging unless you search beyond the typical grocery store’ s cereal and bread aisles. In general whole grain product are better unless the moniker is a disguise for a desert (added sugar) food. The downside of bread is its higher glycemic index that results from finely milled grains. A better choice is intact whole grains from rolled oats, quinoa, buckwheat and wheat berries. Foods these diets recommend avoiding or at least minimizing typically include red meat, margarine, pastries, sweets, fried foods, and most fast food. One study showed that people who followed the MIND diet lowered their risk of Alzheimer’s disease by 54% and that people who followed the diet part of the time still cut their risk of the disease by about 35%. Of course, diets like the MIND diet have value beyond our brain function. In other studies these diets were also supportive of heart health, improved immunity, less cancer, etc. While research results from the MIND diet are promising, it is not the only diet with remarkable brain health results. For example, researchers have reported remarkable results in treating epilepsy and schizophrenia with a ketogenic diet that shares many similarities with the MIND diet although higher in fat content. Diet plays a part in the odds of getting dementia and a wide range of other neurological and brain related diseases. However, diet is not the only lifestyle factor implicated. Getting a good night’s sleep, reducing stress in life and exercise also plays an important role. Inherited genetics plays a part but may be less important than previously thought given that how genes express themselves is affected by our lifestyle. Hopefully the warning is evident. If you have a family history of early onset dementia, don’t delay making the lifestyle changes that have the highest likelihood of protecting you. The same advice applies to anyone wanting to maintain the best quality of life into their 80s and 90s. Results from studies like the MIND diet show a reduction in rate of brain aging that’s unmatched by current pharmacologic therapy. The key message from the MIND diet study is that berries are the best fruits. For vegetables, the best benefit is from the lower carbohydrate cruciferous veggies (cabbage, broccoli, cauliflower, Brussels sprouts, radishes, etc.) and leafy greens. Nuts and seeds are also important to brain health. Refined carbohydrates should be eliminated. Interestingly, the people of Ballabgarh in northern India have the lowest occurrence of Alzheimer’s for any region in the world. One possibility is that curcumin, a compound in turmeric (a favorite spice of the region) binds to amyloid plaque and helps prevent dementia. Another possibility is that lifestyle is the protective difference. Ballabgarh is a farming community where most are physically active and follow a vegetarian diet with very few being overweight. Research is ongoing and in time we may have a better answer. Till then, be alert to suspicious ads promoting amazing Alzheimer’s cures that may be little more than over priced turmeric. The essential message - don’t let yourself fall into the habit of eating a Completely Refined And Processed (CRAP) diet. For all, and especially the elderly, a diet like the MIND diet is beneficial for brain health. Clinging to a diet that is low in micro nutrients and overly weighted toward sugar and refined carbohydrates is not healthy. The diet that is best for you depends on your needs and your ability to stick with it. U.S. News evaluated 38 of the most popular diets and had their experts rate popular diets by singular objectives (weight-loss, diabetes, heart-healthy, etc.). If you are looking for a diet, their guide might help you narrow your choices. The ultimate diet will be one that is easy to follow, nutritious, safe and effective in helping you meet your health objectives. If you are currently on the Standard American Diet (SAD), then any of their top three recommendations will be a significant improvement. Before making changes in your diet, let’s have a conversation about the appropriateness of your new diet in meeting your needs. As always, you are welcome to join me for a walk and talk. What better time to turn over a new leaf than on a beautiful fall morning. With the season changing and leaves falling, you might feel the urge to turn over a lifestyle leaf of your own. Last week, sunrise over the foggy mountains gave us special treasure. Plan to join me in welcoming a new day and perhaps another amazing sunrise. Nancy Neighbors, MD Huntsville, Alabama Need more information about the MIND diet? The links below are to books and articles that provide more details. • The MIND Diet: A Scientific Approach to Enhancing Brain Function (Book) • The MIND Diet May Help Prevent Alzheimer’s • First Study of Diet's Impact on Dementia • Alzheimer’s Disease Begins in January • Mediterranean-style diet linked to lower risk of dementia • Indian village may hold key to beating dementia The Oak Tree A mighty wind blew night and day It stole the oak tree's leaves away Then snapped its boughs and pulled its bark Until the oak was tired and stark But still the oak tree held its ground While other trees fell all around The weary wind gave up and spoke. How can you still be standing Oak? The oak tree said, I know that you Can break each branch of mine in two Carry every leaf away Shake my limbs, and make me sway But I have roots stretched in the earth Growing stronger since my birth You'll never touch them, for you see They are the deepest part of me Until today, I wasn't sure Of just how much I could endure But now I've found, with thanks to you I'm stronger than I ever knew - Johnny Ray Ryder Jr. Considering a Change in Medicare? Between October 15th and December 7th you can change Medicare coverage without penalty. If choosing between Medicare, Medicare Advantage, Medigap policies and prescription-drug coverage is confusing, you aren’t alone. For a refresher on the primary pieces of the puzzle, Medicare provides an excellent guide called “Medicare & You.” If already enrolled in Medicare, the guide should have already been delivered to your mailbox. Otherwise you can find the guide at www.Medicare.gov. With plans often changing every year, it’s wise to review your “Annual Notice of Changes” and “Evidence of Coverage,” which should have also been delivered to your mailbox. The Medicare Plan Finder on the Medicare.gov website is a handy tool for comparing plans. The tool provides a list of possible health-care plans, the costs involved, drug coverage, and customer- satisfaction ratings. To use this web based tool you will need your Medicare number and prescription drugs (name and dosage). Each person has different needs. Often it helps to talk with an advisor. Two sources of free help include the Medicare Rights Center and the State Health Insurance Assistance Programs (SHIP). • The Medicare Rights Center is a nonprofit group that offers a national helpline for questions about Medicare and enrollment issues, (800) 333-4114. • The State Health Insurance Assistance Programs (SHIP) operates in all states, (800) 243-5463. |