What is the Best Diet Plan for Alzheimer's Prevention?

Written by Lori Jo Vest

Fact checked by The Brain Blog Team

One of the best things you can do for Alzheimer's prevention is creating healthy habits you will enjoy and, even more importantly, follow. Here are nine prevention-focused practices you can add to your life right now to minimize your chance of getting Alzheimer’s disease.

Everything that we eat and drink affects our brain health. The Mediterranean diet significantly lowers your risk of developing Alzheimer's disease and other types of dementia. This plant-based diet focuses on vegetables, fruits, whole grains, lean proteins, and herbs every day. Healthy fats such as olive oil, nuts, legumes, and seafood are in the plan.

Antioxidants in fruits and vegetables are crucial for Alzheimer's prevention and fighting cell damage in our brain and body. The best antioxidants are vitamin C (red berries and lemons), vitamin E (seeds and dark-colored fruit), carotenoids (spinach and broccoli), flavonoids (blueberries and dark chocolate), and selenium (fish and Brazil nuts).   

Vitamin D from the sun, absorbed through the skin, is also considered part of this group. Nutrition experts recommend eating fruits and vegetables in a rainbow of colors, with the boldest colors best at fighting disease and preventing long-term damage to cells.

The next step in Alzheimer's prevention is being aware of your blood vessel (vascular) health and addressing any risks you may have with your doctor's help. Quit smoking if you do smoke and create a realistic weight loss program if you are overweight. It means being aware of your blood pressure numbers, your cholesterol levels, and whether or not you have diabetes. Your medical team should work with you to develop a plan to reach the best vascular health possible.

Experts recommend exercising three to four days each week, for 30 minutes at a time. Moderately vigorous aerobic exercise, enough to make you sweat, provides the most significant health benefits for Alzheimer's prevention. Brisk walking, bicycling, dancing, swimming, running, tennis and yard work are great ways to achieve this aerobic activity level.

Growing evidence shows that 7-8 hours of sleep each night is essential for healthy brain function. Taking steps to wind down in the evening and establish a sleep routine can help. Dimming lights, turning off electronics, and choosing quieter activities can help ease you into a bedtime state of mind.

Brain activities and games can stimulate your thinking. Another way to help with Alzheimer's prevention is to strengthen your cognitive abilities. You can complete a crossword puzzle or Scrabble, tackle Sudoku, or solve a picture puzzle or visual challenge. You can learn a musical instrument, create original art, or play chess to train your brain. All of these activities help with neuroplasticity, the brain’s ability to make new connections.

Whether in-person or virtually, create opportunities to interact with other people. Greet your neighbors, call family or friends, or send hand-written cards in the mail. Libraries and cultural institutions offer virtual classes, museum tours, concerts, and book clubs. Being socially engaged has been confirmed as part of Alzheimer's prevention.

Manage stress by taking this last step to schedule mindful activities, meditation, and relaxation. If you feel depressed, find a therapist you can meet with virtually. Consider getting a pet such as a dog or a cat for companionship.

Most people don’t get the proper amount of brain health nutrients in their day-to-day diets, so supplementing for Alzheimer’s and dementia is highly recommended.   

Consider the Memory Health® supplement, an all-natural, patented formula. With carotenoids (Lutein, Zeaxanthin, and Meso-Zeaxanthin), Omega-3s (DHA and EPA), and Natural Vitamin E, it has powerful antioxidant and anti-inflammatory properties that reduce oxidative stress on the brain, fend off dangerous free radicals and protect the brain from inflammation from daily stress.       

Not to mention, the nutrients in Memory Health® have been tested and proven in double-blind, placebo-controlled clinical trials. It’s the only supplement to receive a United States patent for the prevention and treatment of neurodegenerative disease [Alzheimer's disease and dementia in a human subject]. It’s been clinically proven to improve cognitive functions, memory, sight, focus, clarity, and mood.