Solutions to Alzheimer’s disease and cognitive problems of aging

Currently affecting over 5.8 million Americans, Alzheimer’s has reached epidemic proportions. We are told time again that nothing can be done about Alzheimer’s disease yet that is simply not true: Diet and proper nutrition will prevent and reverse cognitive decline.

Of late, much research shows strong similarities with other metabolic imbalances to the point it is now referred to as “type III diabetes”. According to the Mayo Clinic, the hypothesis is that a major cause of dementia is triggered by a perfect storm of oxidative stress, a type of insulin resistance and insulin-like growth factor dysfunction that occurs specifically in the brain—that Alzheimer’s is simply “diabetes in your brain”, and “leaky gut” which is linked with a “leaky blood brain barrier”.

Given that 34.2 million Americans (10.5% of us) have diabetes with 7.3 million of those undiagnosed (21.4%) and 88 million in the U.S. have prediabetes (34.5%) which is rarely diagnosed, if sugar imbalances are connected to Alzheimers, then it is unsurprising that so many Americans develop dementia.

The sequence of events leading to Alzheimer’s disease and other forms of dementia are poorly understood but amount to these problems:

Advanced Glycated End Products (AGEs): Elevated sugar in the blood will irreversibly bind to proteins and change their ability to work. These can be proteins in membranes of cells lining the digestive tract, within the brain, lining blood vessels, and all other bodily systems.

Mitochondrial malfunction: Inside every cell are tiny organelles that produce energy called mitochondria. A normal and natural part of producing energy also results in the production of “free radicals” (chemically reactive and dangerous in the presence of oxygen—like the rust on metal) referred to as oxidative stress. Also normally and naturally, the body has a good supply of anti-oxidants to neutralize these. Elevated blood sugars and insulin force the mitochondria to exclusively burn sugar as fuel—which increases demand for antioxidants—especially glutathione—creating a situation known as oxidative toxicity. Mitochondrial energy production can be as low as 30 percent in diabetic and prediabetic individuals. Fatigue? Think mitochondrial stress and immune system activation.

Amplifying the inflammatory response: Your innate immune system sees AGEs (glucose and/or fructose bound to important proteins) as diseased or damaged cells. Whenever the immune system is addressing diseased cells, it uses a form of “chemical warfare” involving more “free radicals” further increasing oxidative stress and depleting the antioxidant pool.

Chronic stress (emotional, noise, toxicity, long-term/low level infections, chronic pain…) activates release of cortisol and other hormones from the adrenal glands. These activate a type of immune cell called Mast Cells that induce oxidative stress, inflammation, blood brain barrier dysfunction, neuron death and dementia.

Cell death: Disrupted brain neuron calcium levels caused by oxidative stress caused by blood sugar imbalances increase production of the hallmark amyloid plaques. Calcium release also further disrupts mitochondrial function.

Every cell in the body is affected: You are designed to survive. If you control your blood sugar well then you won’t develop AGEs, your energy production systems (mitochondria) will work properly, and your immune system won’t produce the cytokines of “chemical warfare” that bring about a desire to lay in bed and sleep, crankiness, joint aches, more…

Live Life

The good news is, evidence suggests you can drastically reduce your chances of developing Alzheimer’s disease with simple diet & lifestyle changes. Let’s look at how to do just that.

We’ve long been told that we cannot control whether or not you develop brain disease. Yet, most cutting-edge science proves otherwise.

Medical experts have discovered that diet and lifestyle play a huge role in determining whether or not you end up with a debilitating chronic disease like Alzheimer’s or other forms of diabetes. To be perfectly clear, you can dramatically reduce your risk for Alzheimer’s disease:

• Emphasize a healthy diet, supplements and brain-boosting lifestyle activities.
• Avoid factors linked to an increased risk of Alzheimer’s, such as smoking, eating processed foods and environmental factors like repeated exposure to toxic chemicals and metals.

That means, whether Alzheimer’s disease runs in your family or not, you have the power to take control of your brain’s “destiny” by choosing the right foods and sustaining healthy habits.

Nutrient Rich Brain Foods can help Avoid Dementia, Brain degeneration, and Alzheimer’s disease

Nutrient-rich brain foods help:

• Protect from brain-damaging inflammation
• Nurture your gut, which will foster a healthier brain
• Reduce your risk of diabetes, a leading risk factor for Alzheimer’s
• Provide your brain with the nutrients it needs to thrive
• Improve cognitive function and mental health

Poor nutrition is one of the leading risk factors for chronic disease, which accounts for 70% of all deaths in the United States.1 This means that what you choose to eat has the potential to increase or decrease your risk of developing Alzheimer’s, other forms of dementia, and overall cognitive decline. So what are the right foods to promote healthy brain function? To help guide you, we have compiled a list of some widely available, nutrient-rich brain foods you can buy in your local grocery store.

1. Wild Caught Salmon, Pasture-Raised Beef, Pastured Chickens and Their Eggs: Rich in healthy fats called omega-3 fatty acids, DHA and EPA help protect your brain by reducing inflammation. Omega-3 fatty acids have also been associated with decreased risk of cardiovascular events—a consequence of elevated blood sugar and metabolic disease. Note: grain-fed animals do not have much Omega-3 fats and are pro-inflammatory. Note: plant-based omega-3 fats (such as flax, chia, walnuts… don’t appear to be as effective).

   

2. Wild Caught Salmon, Pasture-Raised Beef, Pastured Chickens and Their Eggs, also provide Vitamin B12, selenium, potassium, healthy omega 3 fats, Acetyl-L-Carnitine, and antioxidants; essential nutrients to help produce mitochondrial energy and remove toxic chemicals.B12 is thought to play a fundamental role in brain health, prevent neurological and developmental disorders, mood disorders and dementias including Alzheimer’s disease and other neuropathies. Note: There are no plant sources of Vitamin B12. Some vegetables and mushrooms contain Acetyl-L-Carnitine but in very small amounts.
3. Olive Oil Twice a Day: Extra virgin olive oil raw and unheated, drizzled on vegetables, used as a base for salad dressings…twice daily has conclusively shown to prevent and slow Alzheimer’s. An influential collaboration between St. Louis University and Texas Tech Health Sciences Center showed that olive oil’s protective agent, oleocanthal, helps the aging brain by preventing formation of amyloid beta plaques and improving the blood brain barrier. Oleocanthal has anti-inflammatory, anticancer, and anti-Alzheimer’s activities. Our nervous system needs healthy fats to help eliminate stored toxic chemicals and metals. A good balance of fats are part and parcel to building good cell membranes.
4. Coconut Oil: Due to similarities with diabetes, brain cells in those with Alzheimer’s disease do not effectively utilize glucose made from carbohydrates. The medium chain triglycerides found in coconut oil are converted to ketones by the liver and certain probiotic bacteria in the colon and can be used by the liver and the brain as an alternate source of energy and prevent toxicity and cell death.
5. Five+ Weekly Servings of Green Leafy and Cruciferous Vegetables: Leafy green vegetables are among the most nutrient dense foods on the planet when it comes to vitamins, minerals, antioxidants, and fibers that improve gut function, decrease inflammation, and assist in lessening oxidative stress. Not only that, the nutrients and fibers help balance immune system response and hormones, protect against cancer and cardiovascular disease, and more. These plants are a great source of Vitamin B9 (Folate); essential for brain function and help to reduce certain inflammatory cardiovascular markers (homocysteine)> Further, nearly 80 percent of the aging population is magnesium deficient. All plants are high in magnesium as a component of chlorophyl.
6. Avocados: Power players in the world of cognitive health, avocados are a great source of folate and healthy fats. Folate is necessary for making neurotransmitters, promoting cellular detoxification, and ensuring proper nervous system development. In recent studies, folate has also been shown to improve symptoms of depression—possibly because avocados also contain high levels of lutein—a dietary carotenoid associated with improved cognition.Research has shown that increased levels of lutein in the brain following avocado consumption improved spatial working memory and problem solving skills.

7. 

   Fermented Foods: Kimchi, sauerkraut, salsa… are full of key enzymes and probiotics important for digestion and gut health. Containing billions of probiotic bacteria, if your gut is imbalanced, eating a few tablespoons of fermented foods with each meal will help you digest and absorb nutrients, and that may help to improve cognition, clearer thinking, and improve mood. Studies show that increased consumption of fermented food correlates with significant improvements in depression and anxiety. While probiotic supplements and/or fermented foods do not “reinoculate” a bad gut microbiome, they can support functions gone missing until you eat enough vegetables, fibers, and healthy fats to restore balance.

8. Prebiotic Foods: One of the most underrated brain foods, fiber rich foods act as food for your “good” gut bacteria and help to restore balance. Healing and sealing the gut, in turn, is a major role in brain health. That means more energy to fuel your brain! How? Your helpful gut bacteria convert fiber you cannot digest into short chain fatty acids. Short chain fatty acids are a source of energy that ultimately fuels your brain(and liver) while reducing inflammation Prebiotic foods include chicory root, Jerusalem artichokes, garlic, onions, potatoes, and pretty much any plant high in fiber and low in starch (potatoes and apples being the exception). These are anti-inflammatory and promote good gut health, will encourage a healthy microbiome balance, and support weight loss.
9. Nuts: Tree nuts (almonds, pecans, walnuts…) provide more nutrients than legume (pea) nuts (peanuts, cashews…) Tree nuts are a fantastic snack with an abundance of brain-healthy fat and protein. In studies, tree nuts have been shown to protect brain health, improve cognitive performance in adults, and prevent age-related cognitive decline. Almonds especially,provide a variety of other benefits. They lower blood sugar levels by as much as 30% and doing so, almonds reduce inflammation in people with type 2 diabetes, a key risk factor for Alzheimer’s.
10. Herbal Teas & Spices: A comprehensive study by Iranshahy & Javadi in 2019 explored Middle Eastern plants with anti-amyloid properties. The authors provide a list of bioactive foods in addition to the omega-3 fats from cold water fish, olive oil, and coconut oil including: Garlic (Allium sativum) and its compounds, S-allyl-cysteine and diallyl-disulfide, saffron (Crocus sativus) and crocin and crocetin, honey, lemon balm (Melissa officinalis) and its major compounds rosmarinic acid, raisin and resveratrol, rose flowers (Rosa damascna) and geraniol, ginger (Zingiber officinale) and its 6-gingerol and 6-shogaol, cumin (Cuminum cyminum) and its main component cuminaldehyde. These reduced cerebral plaques (mostly in animal studies—but certainly will do no harm) and appear to work through antioxidant, anti-amyloid, and by decreasing lipid peroxidation (making fats rancid and unusable by the body).In other studies: Three-five cups of green tea per day provides compounds that block amyloid formation and rebalance the gut microbiome. Rosemary prevents the breakdown of acetylcholine which can both prevent and treat dementia.

Key Supplements:

Eating in a nutrient dense, anti-inflammatory way that emphasizes the above foods is the first step. Then we enhance by targeting supplements that aren’t being obtained through diet.

A note of caution: Carefully source each and every supplement and discuss their appropriateness with a qualified health professional. Over the Counter (OTC) products are often contaminated with lead, synthetic fertilizers, use inappropriate extraction procedures, and poor quality control results in varying amounts of the active compounds. Even the high quality professional lines can be inappropriate for some individuals. Please don’t rush out and purchase all of these out of desperation (I understand)—it’s just a LOT of money and may not bring the results you want. Please let’s work out the correct program for you or your loved one. Options:

1. In both animal and human studies, compounds in Bacopa monnieri prevent age-related cognitive decline and boost memory by protecting against oxidative stress and amyloid formation.
2. Ginkgo biloba has enjoyed some 298 studies. When the high quality studies are combined (those with a placebo control), Ginkgo improved memory and learning ability by improving circulation plus antioxidant and anti-inflammatory actions.
3. Ashaghanda (Withania Somnifera) helps manage the adrenal gland response to stress and anxiety, chronic pain, and digestive issues—root contributors to dementia via mast cell activation. A few studies suggest ashwaghanda can restructure and fix damaged Alzheimer’s brain cells.
4. Korean ginseng (Panax ginseng) improves memory, supports mental clarity, helps manage adrenal gland response to stress, and reduces beta-amyloid plaques in the brain.
5. Coenzyme Q 10 in animal studies slowed progression of cognitive decline. Co-Q10 improves mitochondrial function and reduces oxidative stress.
6. Alpha Lipoic Acid also boosts  mitochondrial energy production by helping clear out toxic metal ions and other compounds causing oxidative stress.
7. Vitamin D is perhaps one of the most vital and most deficient—D is not actually a vitamin, it is a hormone and its presence or absence greatly influences the immune response and brain cell health. Studies show that most individuals diagnosed with Alzheimer’s disease and other forms of cognitive impairment have dangerously low vitamin D levels. What is a good level? The laboratory reference range for vitamin D is 20-80 ng/mL, depending on the lab, The Endocrine Society has a Clinical Practice Guideline that also recommends a minimum level of 20 ng/mL but recommends between 30-50 ng/mL, and the Vitamin D Council states that even levels between 30 and 40 ng/mL are still not quite sufficient. For those with chronic conditions like diabetes, autoimmune disease, or cancer, it’s not unusual for a health care professional to target a vitamin D level higher than the typical sufficient range with levels above 120 ng/mL generally considered rare the cutoff for toxicity—although in a review of 73,779 unique individuals,of the 89 who exceeded 120 ng/mL only 4 had signs of toxicity and their serum levels exceeded 180 ng/mL. In Alaska, I recommend that everyone get their serum D levels measured as part of an annual laboratory panel and medical exam—preferably, this is scheduled for fall: Vitamin D is stored in fat for some time. We can make it if we get 15 minutes of mid-day sun (no sun screen and on bare skin) a few weeks either side of June solstice. After that, the sun is not high enough in the sky to convert cholesterol to vitamin D and we begin to use up our reserves.
8. Vitamin E is a powerful antioxidant that protects circulating and cell membrane fats from oxidation (especially cholesterol) so could be expected to help in dementia; however the OTC form as alpha tocopheral at 2000 IU/day in divided doses failed to change cognitive impairment or extend lifespan.
9. B Vitamins—these are part and parcel to every function in the body. We need them to support mitochondrial energy production, transform and eliminate toxic chemicals (oxidative stress), support making neurotransmitters, balance blood sugar, and more… As always the best sources are whole foods (beans, especially small ones like mung, adzuki, lentils; nutritional yeast, flax seeds, sweet potatoes, crimini mushrooms, almonds, and all grass-fed/pastured animal foods and their eggs). B6, B9, and B12 supplementation slow declining memory problems. A functional review of your annual blood labs will show if there are insufficiencies even if your labs are “within range”.

Lifestyle Suggestions Critical for Brain Health:

1. Meditation lowers blood pressure, reduces the stress response, eases chronic pain… 12 minutes per day for eight weeks increased function of areas within the brain involved in memory and also improved memory and cognition.
2. As did exercise (which also improves blood sugar and cardiovascular problems—the key is to choose an activity you are likely to continue: Take an easy walk around the neighborhood and look at pretty things (also reduces stress), go for a hike with friends… Even moderate levels of aerobic activity, like walking, will double or triple new neurons in the memory center of the brain.
3. Exercise your brain—learn something new! Reading, writing, board games, listening to music, learning a new hobby, learning to dance… give you an intellectual challenge that provides amazing cognitive control as we age. What have you always wanted to learn?

Prevent and/or Reverse Alzheimer’s Disease & Dementia?

We are all individual. What is causing your or your loved one’s mental decline is not the same as the cause of another’s mental decline. Prevent decline by following the dietary principals above. Concerned?

Call me at 907-222-1824. There is hope and I can help.

References

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Iranshahy, M., & Javadi, B. (2019). Diet therapy for the treatment of Alzheimer’s disease in view of traditional Persian medicine: A review. Iranian journal of basic medical sciences, 22(10), 1102–1117. https://doi.org/10.22038/ijbms.2019.36505.8694

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