There is no protection against the loss of nerve cells, from the disease of dementia. However, a healthy lifestyle and a balanced diet can reduce the risk of getting Alzheimer's, for example, and have a preventative effect. We show how one can influence one's own health positively by the right choice of nutrition and prevent diseases such as Alzheimer's and dementia.
Healthy and athletic
Regular exercise and a balanced diet are the nuts and bolts of a healthy lifestyle. The healthy and balanced diet includes plenty of fruits and vegetables, with low animal fats, unsaturated fatty acids and cholesterol.
The German Nutrition Society recommends a diet that is about 60% with healthy carbohydrates and a maximum of one third fats covered. In addition, there is a small proportion of proteins from vegetable and animal protein. What does that mean for a healthy diet that can protect against Alzheimer's and dementia? Plenty of vegetables, fruits and carbohydrates (whole grains), fish and poultry several times a week, rarely dark meat, high-fat dairy products or alcohol.
The low-fat preparation of fresh ingredients is crucial. Instead of animal fats, such as butter and lard, vegetable oils such as olive or sunflower oil are suitable.
Main thing vitamins
It has been proven that vitamins C and D, vitamin B and folic acid as well as provitamin A (beta-carotene) can primarily prevent dementia. Vitamin C-rich foods include peppers, broccoli, Brussels sprouts, rosehips, currants and kiwi. Above all, palm oil, carrots, kale, spinach, chard and chanterelles contain a high proportion of beta-carotene, which is well absorbed by the body and is important for the function and structure of cells, blood cells and metabolism. Green leafy vegetables, legumes, oranges and whole grains contain high levels of vitamin B and folic acid to improve brain function. It has long been assumed that vitamin E can also have a positive effect. However, this is not confirmed according to recent studies. All vitamins should be taken mainly through food and not in the form of supplements or tablets.
The secret of omega-3 fatty acids
There are numerous studies on a positive effect of omega-3 fatty acids for the prevention of dementia and Alzheimer's disease. They will have a protective effect that supports the regeneration of nerve cells and can delay the destruction of the nerves in the brains of Alzheimer's patients.
Especially recommended are the high-fat fish salmon, tuna, mackerel and herring. Oysters, shrimps, plaice and cod, as well as soy products and some cold-pressed vegetable oils also contain a high proportion of omega-3 unsaturated essential fatty acids.
Exercise and brain jogging
Our brain is active and capable of learning until old age. It just needs to be regularly requested and trained. And you should not wait until the first symptoms appear. Many exercises can be optimally integrated into everyday life. For example, puzzles, sudoku & Co. provide optimal training for the head. Exercises for concentration and attention, reading, writing and making music also have a positive effect on the performance of the brain.