Exploring the sense and nonsense of food and health

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The Mind Diet and Alzheimer’s Disease

Alzheimer’s disease (AD) is the most common cause of dementia and recently has been reported amenable to some degree of prevention when caught early in its progression. A recent book, The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive Decline, by Dale E. Bredesen, MD. makes this claim. In any case, it does provide another choice of diet patterns that may help cognition problems and provide us with a healthy eating plan.

Although this diet is similar in many ways to the DASH diet and Mediterranean Diet, research has found that people who stuck to a diet that included foods like berries, leafy greens, and fish had a major drop in their risk for AD which affects more than 5 million Americans over age 65. The diet is based on an observational study that does not strongly support cause and effect conclusions. However, it is a simple way of eating and easy to follow and meets the recent guidelines of what constitutes a healthy way of eating. CLICK HERE.

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Living with Dementia

Alzheimer’s Disease: Risk Factors and What To Do About Them?

By Sally J. Feltner, Ph.D., RDN

The pathogenesis of Alzheimer’s Disease (AD) is very complicated. it is important to examine its etiology and to look for solutions until research can hopefully offer a cure or at least management of the disease. So far this has not happened, so a new approach is presented here. Most of the information comes from a provocative article from the December 2018 issue of Scientific American, titled Alzheimer’s Under Attack: Lifestyle Plans That Improve Brain Health.

Risk Factors Related to Cognitive Decline and AD

Poor diet
Alcohol abuse
Lack of exercise
Head trauma
Small vessel disease
Poor sleep
High blood pressure
High cholesterol
ApoE4 gene

A common myth is that AD is a normal consequence of aging and that nothing much can be done to avoid it. At this point, there are few to none effective or safe drugs for treatment. In addition, lifestyle habit changes do not often come naturally to an aging population. Often we meet the challenges of any chronic disease after symptoms begin to appear. Prevention is more effective against cognitive decline and early Alzheimer symptoms rather than after symptoms become severe. In this state, damage is beginning to show but still may be in the normal range in many cognitive tests.

What Lifestyle Changes Should be Made to Prevent AD?

Much of the research on lifestyle interventions is primarily the result of hundreds of anecdotal stories of people afflicted with some degree of cognitive decline. From the available research, the lifestyle habits for a healthy brain were consolidated into the following conclusions:

  • A whole food plant-based diet rich in fruits, vegetables, beans, whole grains and healthy fats are what the brain needs to have for optimum health.
  • Physical exercise increases both the number of brain cells (neurons) and connections between them (synapses).
  • Chronic stress puts the brain in a highly inflammatory state. This can cause damage and impairment of its capacity to clean and clear it from harmful waste products. In the case of AD, this may refer to the clumping of harmful amyloid plaques and tangles of tau proteins.
  • The process of enough restorative sleep is necessary for cognitive and overall health. During this, the brain can apply its natural cleaning capacities to prevent the back up of housecleaning duties.
  • The brain thrives on higher education and performing complex cognitive activities even later in life.
  • Social support and meaningful associations with the community helps an aging brain to maintain its cognition and functional activities.

Richard Issacson, founder and director of the Alzheimer’s Prevention Clinic at Weill Cornell Medical Center says:

“We’re trying to lay the groundwork for Alzheimer’s prevention and figure out what tools we should be using and what works best.”

  • What do we usually do?
    Lifestyle changes are not easy to follow so in response, Americans attempt to improve their health and make up for lost time by doing the following:
  • We join gyms we hardly ever go to.
  • We fall for any promise of “detoxification.” and “cleansing” schemes by consuming weird concoctions of purported nutrients to rid our bodies of unknown toxins.
  • We buy the latest “superfoods” promised by the food industry to prevent cancer, heart disease, brain health and overall well being.
  • These are obviously ineffective in maintaining our health and certainly not preventive actions.

What are the studies that support diet and AD prevention?

  • The Cardiovascular Health Study revealed that obesity in midlife increased AD dementia by 40%.
  • Columbia University researchers concluded that high insulin levels in elderly people could account for 39% of AD cases.
  • Plant-based diets consistently showed up as heart, kidney and brain protective; not a single study showed any benefits of eating meat.
  • Another study found that a Mediterranean diet reduced risks of mild cognitive Impairment (MCI) by 28% and those who did develop MCI had a 29% lower chance of progressing to AD.
  • The Framingham Longitudinal Study found that daily brisk walks resulted in a 40% lower risk of developing AD later in life.
  • Washington University research showed that sleep-deprived individuals had more amyloid plaques in their brains.
  • Rush University tested the DASH diet, Mediterranean Diet and the MIND diet. All three reduced AD risk but that even moderate adherence to the MIND diet improved brain health.
  • In a 2017 study at Columbia University, participants who ate a plant-based diet had a lower risk of cognitive decline over six years compared to those who ate a Standard American Diet.

The Blue Zone participants from Loma Linda and their lower rate of AD (5%) do not eat much meat and follow a plant-based diet as most Blue Zone residents do. This was in comparison to another adjacent community of San Bernadino, CA.

  • Conclusions
  • Any new approach is likely to be met with skepticism, especially from the medical establishment. Nutrition therapy in general is met with doubt. A clinical trial would be ideal, but almost impossible to conduct. It took at least 100 years before physicians began to believe the germ theory of disease. Dr. Ignaz Semmelweis recognized infectious disease as a factor in the high rate of women dying during childbirth in the 1800’s. He suggested that physicians wash their hands to prevent this occurrence which immediately reduced the death rate. The response from his colleagues ? — Their constant rejection of him sent him to a mental hospital where died ironically from an infection.
  • Healthy lifestyle factors appear to be successful practices in all five of the Blue Zones. Their disease rates are some of the lowest in the world as well as their longevity.  What else have we got to lose?


Can Alzheimer’s Disease Be Prevented?

There are 5.7 million Americans living with Alzheimer’s Disease (AD) and forecasters say that number may triple by 2050 if left unchecked. AD is the 6th leading cause of death in the U. S. Deaths from AD have increased 123% while deaths from heart disease have decreased by 11% (2000-2015),

The major problem with alleviating AD and/or dementia from any cause is not the lack of research, but the lack of any successful treatments. The results of animal studies suggested that AD is caused by the accumulation in the brain of sticky-synapse-destroying plagues made of a protein called beta amyloid as well as another protein called tau. So common sense resulted with the idea that if we could stop this accumulation, we could interrupt its devastating effects in the brain. Since the 1980’s, the so-called amyloid hypothesis remained as the conventional approach.

Therefore, research has focused on drug therapies to treat what has been the presumed cause of AD, i.e. amyloid plaques, but so far 99 percent of drugs have failed to deliver their desired effects. The disease continues to progress and the drugs do not come close to providing a treatment.

So this is where the medical community stands with AD. Critics have lamented that the research appears to be faulty and other treatment approaches have been ignored until now.

One new approach is stirring up some interest with the publication of two recent books.

The first is The End of Alzheimer’s: The First Program to Prevent and Reverse Cognitive Decline by Dale E. Bredesen, M.D. (Professor and Founding President, Buck Institute, Professor, UCLA.

The second book is The Alzheimer’s Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive Decline at Every Age, Dean Sherzai and Aesha Sherzai (Co-directors of the Brain Health and Alzheimer’s Prevention Program at Loma Linda University Medical Center.)

Both books support the idea that chronic diseases or so-called “diseases of civilization could be prevented or moderated by attention to preventive protocols involving a new medical trend called “lifestyle medicine.”

A recent article in Scientific American, December 2018, identifies a combination of contributors that cumulatively can increase neuron death and interference of synapses between neurons.

Lifestyle factors like chronic stress, a lack of exercise and a lack of quality sleep, toxins and even too much sugar in the diet can increase our chances of cognitive decline and possible advancement to AD. As Dale Bredesen, MD, says: “if you look at studies, you see the signature of insulin resistance in virtually everyone with Alzheimer’s.”

Look for future posts on the processes of AD and what we can do about it now to keep our brains healthy and risk-free until the “magic pill” is discovered. For a start,


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Another Lesson from the Blue Zone?

When it comes to the Blue Zones, diet is a central factor in increasing longevity and more importantly , being healthy in our later years. It looks like the plant-based diets win out again and  that we should not rush to consume more saturated fat (aka butter and bacon).  So the debate on saturated fat vs. unsaturated fat will continue, but for now in my opinion, saturated fats should definitely be in the moderation category.



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Can Alzheimer’s Disease Be Prevented?


It is too bad that prevention is not emphasized more often to the younger population in order to possibly prevent the ravages of chronic diseases later in life. Research suggest that cognitive decline can at least be delayed by “healthy” lifestyle choices earlier in life rather than after the offending damage has occurred.


The younger population appears to be less healthy than previous generations of the same age group affecting retirement age and health care costs. For more, CLICK HERE.

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Real Food, Not Pills?

Various pills

Various pills (Photo credit: Wikipedia)

Once again, eating real foods triumphs over taking a pill to boost brain power as we age. Nutrients work together to provide optimum health and you just can’t recreate that  in a pill form.