"Most deaths and disability are preventable, and they are related to what we eat."
from How Not to Die by Gene Stone and Michael Greger
Unlike a problem with your foot, your back or even another vital organ, brain disease can attack yourself. That’s the horror of brain disease. Yet, understanding how diet impacts our brain health is crucial in preventing diseases like stroke and Alzheimer's.
Stroke
An older person’s disease?
Only about 2% of stroke deaths occur before the age of 45, but the risk factors may begin accumulating in childhood.
What can I do?
1. Fibre:
Incorporate more whole plant foods into your diet to ensure adequate fibre intake. Processed foods lack fibre, and animal-derived foods have none. For children, one more apple, an extra quarter cup of broccoli, and two tablespoons of beans a day is enough!
2. Potassium:
Only a small percentage of Americans meet the recommended daily potassium intake. The major reason is simple: we don’t eat enough unprocessed plant foods. Foods like greens, beans, and sweet potatoes are excellent sources.
3. Citrus
Citrus can help increase blood flow including the brain, and help to keep your fingers and toes from getting as chilly. Through orange juice and the hesperidin solution control experiment, we understand that the whole is often greater than the sum of its parts.
4. Sleep:
Aim for 7-8 hours of sleep per night, as studies show this is associated with the lowest risk of various health issues.
5. Antioxidants:
When oxygen flows in your blood, it will randomly composite superoxide, a type of free radical. When superoxide comes in contact with DNA, it can damage your genes, which may lead to cancer. Antioxidants will ease and slow down this process.
The antioxidant-rich foods can be told easily: cut without discolouration, it's a good antioxidant. On average, plant foods contain 64 times more antioxidants than animal foods. The food category that averages the most antioxidants is herbs and spices.
Alzheimer’s Disease
Incurable but Preventable
Despite the billions of dollars spent on research, there is still neither a cure nor an effective treatment for the disease, which invariably progresses to death. Dead nerve cells cannot be brought back to life.
Though currently incurable, Alzheimer’s can be prevented through a plant-based diet. Research indicates that diets low in animal fats and high in grains and vegetables can significantly lower the risk of developing Alzheimer's.
Genetics or Diet?
Nigerian paradox: The highest frequency of the ApoE4 (that makes you more susceptible to getting Alzheimer’s, from parents) variant occurs in Nigerians, who surprisingly also have some of the lowest rates of Alzheimer’s. This contradiction may be explained by Nigerians’ extremely low blood-cholesterol levels, thanks to a diet low in animal fat and consisting mainly of grains and vegetables. So, it seems, that diet can trump genetics.
What can I do?
1. Plant Foods:
People who drank fruit and vegetable juices regularly appeared to have a 76% lower risk of developing Alzheimer’s disease.
2. Polyphenols
Protect nerve cells in vitro by inhibiting the formation of the plaques and tangles (that characterize Alzheimer’s brain pathology); “Pull out” metals that accumulate in certain brain areas. Rich polyphenol foods include (purple) grapes, cranberries, and green tea.
3. Saffron
Displayed significantly better cognitive function on average than the placebo group.
4. AGEs (advanced glycation end products)
AGEs are thought to accelerate the ageing process by cross-linking proteins together, causing tissue stiffness, oxidative stress, and inflammation. They may also impact the brain, appearing to accelerate the slow shrinkage of your brain as you age and suppressing your sirtuin defences. High levels of AGEs in their blood, cognitive function losing more.
Where are these AGEs coming from?
Produced naturally in your body
Cigarette smoke
Major sources: meat and meat-derived products (exposed to dry-heat cooking methods).
5. Exercise
The exercisers got more test answers correct after six months, indicating their memory had improved.
"Despite our family history, both my mom and my brother, Gene, now eat a healthy, plant-based diet, and my mom shows no signs of succumbing to the same fate of brain disease that claimed the lives of her parents. Although Gene and I know that one day we'll eventually lose her, given her new healthy diet, our hope is that we won't lose our mom before she is gone."
from How Not to Die by Gene Stone and Michael Greger
It’s never too early to start eating healthier. By making these simple yet effective changes, you can steadily improve your brain health and overall well-being.
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