19 September 2023 , 12:52
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People are being advised of the best 10 ingredients to lower their risk of Alzheimer’s disease, including a glass of wine.
While Alzheimer’s cannot be cured, it is possible to reduce the risk by making lifestyle choices. A Mediterranean diet includes foods that make it less likely for you to develop problems with memory and thinking, it's been claimed.
“Alzheimer's disease is the most common cause of dementia in the UK. Dementia is the name for a group of symptoms associated with an ongoing decline of brain functioning,” states the NHS.
“It can affect memory, thinking skills and other mental abilities. The exact cause of Alzheimer's disease is not yet fully understood, although a number of things are thought to increase your risk of developing the condition.”
Many studies showed that diet is a big factor on the brain's ability to think and remember. The findings have led to research on eating patterns and whether they might make a difference, states the National Institute on Aging (NIA).
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Certain foods affect biological mechanisms, such as oxidative stress - where antioxidant levels are low - and inflammation, which play a part in developing Alzheimer’s disease. Another factor is that diet could work indirectly by helping with diabetes, obesity and heart disease, which are Alzheimer’s risk factors.
The NIA has suggested the Mediterranean or the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diets as having the best foods for cognitive benefits. These emphasise fruits, vegetables, whole grains, fish, and other seafood. It should also include unsaturated fats, such as olive oils with low amounts of red meat, eggs, and sweets. Interestingly in the list of 10 top healthy food items is a glass of wine.
10 healthy food groups in the MIND diet:
- Leafy green vegetables, at least 6 servings/week
- Other vegetables, at least 1 serving/day
- Berries, at least 2 servings/week
- Whole grains, at least 3 servings/day
- Fish, 1 serving/week
- Poultry, 2 servings/week
- Beans, 3 servings/week
- Nuts, 5 servings/week
- Wine, 1 glass/day*
- Olive oil
The MIND diet limits servings of red meat, sweets, cheese, butter/margarine and fast/fried food. The amount of alcohol is also limited as the body handles booze differently as you age.
The Alzheimer's Society has said that heavy alcohol consumption is bad for the brain, but research has shown that moderate amounts can reduce the chances of developing Alzheimer's disease.
"Some research has indicated that individuals who drank in moderation were less likely to develop Alzheimer's disease or any other form of dementia than those who consumed zero alcohol," it states. "Some protective effects of alcohol have been seen on the brain, such as reduced thickness of blood (called plasma viscosity) and increased levels of healthy cholesterol (also known as HDL cholesterol) in the body. Both of these effects have been suggested to help lower the risk of developing dementia."