Can Diet Prevent Alzheimer’s

Written by Dr. Steve Chaney on . Posted in Diet and Alzheimer's

Preserving Your Memories In Your Golden Years

Author: Dr. Stephen Chaney

 

can diet prevent alzheimer'sAlzheimer’s is a scary disease. There is so much to look forward to in our golden years. We want to enjoy the fruits of our years of hard work. We want to enjoy our grandkids and perhaps even our great-grandkids. More importantly, we want to be able to pass on our accumulated experiences and wisdom to future generations.

Alzheimer’s and other forms of dementia have the potential to rob us of everything that makes life worth living. What is the use of having a healthy body, family, and fortune if we can’t even recognize the people around us?

That is why anything that might reduce the risk of Alzheimer’s is BIG news, which brings me to the recent buzz about the MIND diet.  Can diet prevent Alzheimer’s.

 

What Is The MIND Diet?

the mind dietThe MIND diet is the brainchild of Dr. Martha Clare Morris, a nutritional epidemiologist at Rush University Medical Center. She started with the Mediterranean and DASH diets, which I have described in a previous issue of “Health Tips From the Professor,” because both of those diets have been shown to reduce the risk of dementia. Then she researched the literature for studies linking specific foods and nutrients to improving cognition and/or preventing dementia.

In short, she combined the brain-healthy features of the Mediterranean and DASH diets and further modified them based on the best scientific data available. She emphasized some components of those two diets and minimized others. She also modified the number of servings of some foods, based on the best available evidence.

She acknowledged that when she eliminated or reduced foods that were parts of those two diets, it did not mean those foods might not play an important role in preserving cognitive function as we age. It simply meant we don’t currently have strong evidence to prove their beneficial effects in preserving cognition.

The MIND diet is a whole food, plant-based, diet.

 

  • It includes 10 “brain-healthy” food groups: green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine (in moderation, too much alcohol kills brain cells).
  • It limits red & processed meats, butter and margarine, cheese, pastries & sweets, and fried & fast foods.
  • It neither recommends nor discourages low fat dairy foods and fruit other than berries. Dr. Morris notes that while those are healthy foods, they have no proven benefit for preventing cognitive decline.

 

Can Diet Prevent Alzheimer’s?

 

As you can tell, a lot of thought went into the design of the MIND diet, but does it work? Dr. Morris partnered with 5 of her colleagues at Rush University Medical Center to test the hypothesis (Morris et al., Alzheimer’s & Dementia 11: 1007-1014, 2015). They enrolled 923 participants, ages 59 to 98 years (average age = 81) from retirement communities and senior public housing units in the Chicago area. All participants were free of Alzheimer’s disease when the study began.

doctor's studyAt the beginning of the study each participant filled out a detailed food frequency questionnaire. Participants were given an extensive physical and neurological exam designed to diagnose the onset of Alzheimer’s disease and/or dementia on an annual basis. Participants were followed for an average of 4.5 years, during which time 144 of the participants developed Alzheimer’s and another 14 developed non-Alzheimer’s dementia.

At the end of the study the food frequency data were analyzed to determine how closely participants adhered to the MIND diet, the Mediterranean diet, and the DASH diet.  Adherence to each of these diets was then correlated with the onset of Alzheimer’s disease. [To be perfectly clear, none of the participants were given any dietary instruction. Nor were they advised to change their diet. This study simply looked at the diets they were already eating and determined how closely their diet matched the standards set for MIND, Mediterranean, and DASH diets.] The results were striking:

  1. Strict adherence to all 3 diets significantly decreased the risk of developing Alzheimer’s disease. The decreased risk was:
    • 53% for the MIND diet.
    • 54% for the Mediterranean diet.
    • 39% for the DASH diet.
  2. When the investigators looked at moderate adherence to each of the diets, the MIND diet performed slightly better than the other two diets:
    • Moderate adherence to the MIND diet decreased Alzheimer’s risk by 35%.
    • Moderate adherence to the Mediterranean and DASH diets had no significant effect on Alzheimer’s risk.

What Does This Study Mean For You?

Dr. Morris concluded that healthy diets, such as the Mediterranean and DASH diets, provide substantial protection against dementia. She stated that as new studies come along, these diets can be modified to provide even better protection. She considers the MIND diet is the first step in that process.

alzheimer's riskA 53% decrease in Alzheimer’s risk is impressive. However, if you are really concerned about dementia and Alzheimer’s disease, you should think of diet as only one component of a holistic approach. As I described in a recent article How to Prevent Memory Loss, a holistic approach to preserving your cognitive function includes:

  • A healthy diet
  • B vitamins & omega-3s
  • Weight control
  • Exercise
  • Adequate sleep
  • Socialization
  • Memory training (mental exercise)

The Bottom Line

 

  1. The Mediterranean and DASH diets have already been shown to preserve mental function as we age, thus reducing the risk of developing dementia and Alzheimer’s.
  2. Martha Morris at Rush University Medical Center used the latest studies on specific foods and nutrients that preserve mental function to modify those diets into something she calls the MIND diet.
  3. Morris and colleagues at Rush then evaluated the effectiveness of all 3 diets on reducing Alzheimer’s risk. Strict adherence to all 3 diets significantly decreased the risk of developing Alzheimer’s disease. The decreased risk was:
    • 53% for the MIND diet.
    • 54% for the Mediterranean diet.
    • 39% for the DASH diet.
  4. When the investigators looked at moderate adherence to each of the diets, the MIND diet performed slightly better than the other two diets:
    • Moderate adherence to the MIND diet decreased Alzheimer’s risk by 35%.
    • Moderate adherence to the Mediterranean and DASH diets had no significant effect on Alzheimer’s risk.
  5. Morris concluded that healthy diets, such as the Mediterranean and DASH diets, provide substantial protection against dementia. However, she feels that as new studies come along, these diets can be modified to provide even better protection. She considers the MIND diet as the first step in that process.
  6. Healthy diet is only one component of a holistic approach for preserving mental function. Other components include:
    • B vitamins & omega-3s
    • Weight control
    • Exercise
    • Adequate sleep
    • Socialization
    • Memory training (mental exercise)

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Comments (2)

  • Barbara Wagner

    |

    I have a Shaklee distributor and have received your newsletter for years. I was at the recent Science Symposium in Portsmouth, NH.

    Re the Mind diet, I included an excerpt from your newsletter below. How do you reconcile a’ whole foods plant based diet’ and then include fish, poultry, meat and dairy as you’ve done below. I have found the research/writing done by T. Colin Campbell to be the most convincing case for a healthy diet (including for the brain). He recommends a whole foods plant based diet without animal products. Michael Greger, MD, and his book ‘How Not to Die’ also recommends a whole food plant based diet without animal products.

    ‘The MIND diet is a whole food, plant based, diet.

    • It includes 10 “brain-healthy” food groups: green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine (in moderation, too much alcohol kills brain cells).

    • It limits red & processed meats, butter and margarine, cheese, pastries & sweets, and fried & fast foods.

    • It neither recommends or discourages low fat dairy foods and fruit other than berries. Dr. Morris notes that while those

    Reply

    • Dr. Steve Chaney

      |

      Dear Barbara,

      As Joe Friday used to say in the TV show “Dragnet”: “Just the facts, mam.” I am a big fan of a Vegan diet and the writings of T. Colin Campbell. However, the data are very clear that a plant based diet with some healthy animal proteins, such as the Mediterranean diet, also dramatically decreases the risk of heart disease, diabetes, cancer, and dementia. The MIND and DASH diets are very closely related to the Mediterranean diet. I consider all of them healthy diets. Whether you want to go Vegan, Mediterranean, MIND or DASH is a matter of personal preference.

      Dr. Chaney

      Reply

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Latest Article

Headache Relief By Treating Your Shoulder

Posted June 18, 2019 by Dr. Steve Chaney

A Headache Remedy Can be Treating Your Shoulder

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

 

 

When you experience the debilitating effects of headache pain, you just want headache relief.

headache relief from painYour head throbs. It’s hard to think. It’s hard to enjoy life.

What should you do?

  • You could take Tylenol or some other drug, but that offers temporary relief at best.
  • You could see a chiropractor, but it may take multiple visits to correct your problem.
  • You could get a massage, but the headache will probably come back.

What you really want is a natural protocol you can use to make the headache go away whenever it occurs. There is such a protocol. It’s called muscular therapy, and I teach people how to perform it on themselves whenever a headache or joint pain occurs.

 

What Is The Difference Between Massage And Muscular Therapy?

There is a difference between massage and muscular therapy as a headache remedy, and both are worthwhile.  Massage is great for moving the fluids (like blood and lymph) through your body and getting muscles to relax. It’s perfect if you’re under stress and you feel like you’re going to explode.  A good massage therapist can have a positive impact on your nervous system and blood pressure, and you’ll come out walking on air.

Muscular therapy, the way I do it anyway, is more focused than it is general.  You’ve heard about spasms, but most people can’t visualize a spasm, so they ignore the term. You probably have an idea that a spasm may be painful, and it isn’t a great thing to have, but what is a spasm?

What is a Spasm

headache relief muscle knotsI explain it as a knot in the muscle.  Through some very complicated physiology (that none of us need to know about) the muscle forms a knot in the thick part of the muscle, and it’s putting a strain on the two ends.

Both ends are attached to a bone, so the pressure causes a strain on the end points and you have pain at the bone.  Most of the time the end points are just after the muscle crosses over a joint, so you end up with joint pain.

 

Too often people think this is arthritis and they are stuck suffering or taking strong drugs to mask the pain.  But in the majority of cases it’s not arthritis, it’s just tight muscles pulling on the bones of the joint and preventing them from moving freely.

But, all you need is to know where the knot (spasm) is, and then apply direct pressure on it.  Hold the pressure for 30 seconds or so, and then let go.  Keep repeating this until it doesn’t hurt anymore.

Headache Relief

headache relief shoulderLet’s say you have headache pain.  There are so many muscles that impact headaches that it would take a book (like my book: “Treat Yourself to Pain-Free Living”) to discuss each of them.  So, let’s just look at one muscle, the Levator Scapulae.

The Levator Scapulae is responsible for lifting your shoulder up.  In fact, the nickname for the Levator Scapulae is “the shrug muscle.” But look at this graphic and you’ll see where the knots form (the round red circles) and where you feel the pain (the red shaded areas).

You may not think to press on your lower neck/shoulder when you feel headache pain.  This muscle also causes the pain you feel in the middle of your back, between your shoulder blades.

 

And self-treatment is so easy!

 

headache relief shoulder muscle workYou can put your opposite thumb into the front of your shoulder as shown in this picture, and your fingers in the back of the muscle. Then squeeze your thumb and fingers so they pinch the entire muscle.

 

headache relief shoulder muscle pressure using wallOr you can put the perfect ball on the very top of your shoulder and then lean into the corner of a wall as shown in this picture.

 

What you are doing is forcing the acid (as in Lactic Acid) out of the muscle fiber so blood can fill the void and heal the muscle fiber.  As you do this you are untying the knot and the pressure is removed from the joint. In most cases the joint can now move more freely and without pain.

All the self-treatments in my book are just this easy!

Most people have significant pain relief, and I am happy to say many get total and permanent pain relief.  Try it yourself, self-treatment is easy.  The worst thing that can happen is nothing, and the best thing that can happen is regaining normalcy.

Why stay in pain when it’s so easy to find the muscular source of the problem and eliminate it?

pain free living book coverGet Treat Yourself to Pain-Free Living . It is filled with over 100 pictures and descriptions proven to show you how to find and self-treat muscle spasms from head to foot!

Join the 1000’s of people worldwide who have discovered that tight muscles were the true source of pains they thought were from arthritis, fibromyalgia, and other serious conditions.  You have nothing to lose, and everything to gain by releasing tight muscles.

Treat Yourself to Pain-Free Living is your step-by-step guide to pain relief!

 

Wishing you well,

 

Julie Donnelly

Julie Donnelly

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

 

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

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