Connection between the Mediterranean Diet and Alzheimer’s Disease

Dementia cases on the rise and it’s estimated that someone in the world develops dementia every 3 seconds. While there currently isn’t an exact cause or treatment, there is a connection between the Mediterranean Diet and Alzheimer’s Disease, including ways to reduce risk.

Prevalence of Alzheimer’s Disease in America

According to the Alzheimer’s Association, there are currently more than 6 Million Americans Living with Alzheimer’s Disease.

Experts also estimate that by the year 2050, this number will rise to nearly 13 million.

What is Alzheimer’s Disease?

Alzheimer’s disease is defined as degenerative brain disease and the most common form of dementia. It affects memory, thinking and behavior. It can get severe enough to interfere with daily life.

The disease typically progresses slowly in three general stages – mild, moderate and severe. Every person’s experience is different including rate of progression, symptoms, etc.

The Alzheimer’s Association is a great resource for more information on stages, symptoms, and treatment options.

Causes of Alzheimer’s Disease

More research is still needed to determine if there are exact causes of this disease, but experts agree that it’s most likely due to a combination of different interactions and risk factors. Some risk factors are unpreventable, such as age and genetics. However, some risk factors can be reduced through lifestyle factors. These include –

• following a healthy diet
• avoiding tobacco
• exercise
• being socially active
• preventing head injury (helmets, seatbelts, etc)
• improving brain health (thru diet, stimulation, exercise)

Certain chronic conditions that may increase risk of Alzheimers disease and dementia –

• heart disease
• high cholesterol
• high blood pressure
• diabetes
• stroke

The Mediterranean Diet and Alzheimer’s Disease

Current research indicates there may be a strong connection between following a Mediterranean Diet and Alzheimer’s Disease. According to the Alzheimer’s Association, both the DASH Diet (dietary approach to stop hypertension) and Mediterranean Diet not only help reduce heart disease but may be able to reduce the risk of dementia as well.

This makes sense since many cardiovascular related health conditions (stroke, blood pressure, cholesterol) also increase risk for dementia and Alzheimer’s Disease. Since the Mediterranean diet is a very heart healthy diet, it makes sense that it would be a way to reduce risk for dementia.

Check out more here – The Mediterranean Diet and Heart Disease

What is it about The Mediterranean Diet that Reduces Risk of Alzheimer’s?

Just like how there isn’t one single cause of dementia, there isn’t a single ingredient that can aid in prevention. However, there are certain parts of the healthy diet and lifestyle that adds up to reduced risk –

• focus on plant based foods like fruits, vegetables, whole grains, nuts, beans and seeds
• heart healthy fats like olive oil in place of saturated fats like butter
• enjoying fish on a weekly basis for the heart healthy fats and omega 3 fatty acids
• limiting red meat, which is high in saturated fat
• reducing salt and replacing with fresh herbs for flavor

In addition to the above dietary factors, the Mediterranean diet also incorporates the following lifestyle factors as well –

• maintaining social interactions and enjoying meals with others
• limiting alcohol and incorporating red wine in moderation
• being physically active on a daily basis
• reducing stress

Brain Boosting Foods

As we’ve discussed before the key to brain health is consistently following a healthy, balanced diet and lifestyle. However, there are certain foods that may help boost brain function slightly more than others. These include –

• dark green leafy vegetables
• fatty fish and omega 3 containing foods (chia seeds, flaxseed)
• berries
• tea and coffee
• walnuts

Check out our Brain Boosting Almond Butter & Blueberry Smoothie recipe & post for more brain health information.

Reducing Your Risk

So while there are risk factors that we can’t control when it comes to dementia and Alzheimer’s disease, there is a strong connection that the Mediterranean Diet is beneficial to help reduce those risks that we can control. Some things we can focus on for brain health and cognitive function include –

• Focusing on incorporating more fruits, vegetables, whole grains, nuts, seeds and beans to meals
• Reduce red meat
• Increase seafood
• Limit excess sugar and saturated foods
• Daily physical movement
• Maintain social relationships
• Reduce Stress
• Keep you brain active with puzzles, brain teasers, conversation
• Try adding more brain boosting foods like dark green leafy veggies, omega 3s, berries, and walnuts to meals
• Stop smoking