Effective strategies to reduce the risk of dementia according to the nutritional therapist

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By 2050, dementia will affect more than 152 million people, according to the 2019 Alzheimer’s World Report from Alzheimer & # 39; s Disease International. Canadian Journal of Psychiatry research found that approximately 20 percent of people without dementia show significant signs of beta-amyloid accumulation in the brain. Beta-amyloid proteins clump together in the brain to form plaques that block chemical messages and slow down cognition, thereby causing Alzheimer’s disease, the most common form of dementia and also the sixth leading cause of death in the United States, according to the Alzheimer’s Association. It can affect you, as well as everyone else you appreciate. The good news is that you can act now to reduce your risk of dementia by following these effective lifestyle strategies from nutrition therapist Natalie Lamb: Low Sugar Intake Natalie said that high blood sugar (glucose) levels increase production. of beta-amyloid in your brain, and added As blood sugar levels rise, the levels of insulin needed increase to help cells use blood sugar for energy. “Interestingly, an enzyme in the brain called an enzyme that breaks down insulin breaks down insulin and beta-amyloid in the brain,” he added.
With this in mind, Natalie then described how rising insulin levels cause the “insulin-degrading enzyme” to prioritize insulin clearance, rather than beta-amyloid.
She suggested eating protein with every meal to help satisfy her hunger and curb any sweet cravings, and she also encouraged the exchange of foods rich in sugar or refined white carbohydrates (for example, bread) for whole grains. Intermittent fasting during fasting, “the enzymes that break down insulin are able to focus on breaking down amyloid proteins,” said Natalie. He listed the “additional potential benefits” of intermittent fasting suggested in preliminary research. These include: “improving brain function, improving insulin sensitivity, and reducing oxidative stress and damage.” “It is also suggested that intermittent fasting reduces apoptosis (cell death) and increases neurogenesis (newly generated brain cells), increasing the brain’s ability for self-repair and optimal function,” said Natalie. She recommended trying the “5: 2” diet, where two days of fasting should follow five days of normal eating. Ketogenic Diet Ketones are “the brain’s primary physiological alternative fuel to glucose,” said Natalie. “Published clinical trials have shown that increased brain ketone availability through moderate nutritional ketosis had a modest beneficial effect on mild cognitive impairment.” You can start with a “high-fat keto diet” or “consuming medium chain triglyceride supplements.” Nutrient-rich diet plant-based Plant-based nutrients called polyphenols, Natalie said, “are well known for exhibiting strong properties antioxidants and anti-inflammatories. ” Both aid in brain health, as your brain is especially vulnerable to oxidative stress, the high levels of which can lead to dementia. Antioxidants, in particular, can protect your brain cells from oxidative stress. Walnuts, citrus fruits (eg, orange, lemon), berries, leafy vegetables, cereals, and olive oil are excellent sources of polyphenols. Other strategies Natalie suggested other strategies that will reduce the risk of dementia, including: A Mediterranean diet rich in fruits, nuts, legumes, vegetables and blue fish Regular exercise A lot of sleep Maintain a healthy weight Limit exposure to aluminum A balanced intestinal bacteria The idea that dementia is normal is a myth. Neil Moralee (CC BY-NC-ND 2.0). (TagsToTranslate) strategies (t) effective (t) lower (t) dementia (t) risk (t) according to (t) nutritional (t) therapist (t) alzheimer & # 039; s (t) Alzheimer’s disease

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