Part 2. Alzheimers – The Preventable Disease That Will Hammer Baby Boomers
How to decrease the risk of developing Alzheimer’s Disease
Sadly Alzheimer’s Disease is associated with another lifestyle disease that as a society we are similarly reluctant to do a great deal about i.e. Type 2 diabetes. Alzheimer’s has now been named Type 3 diabetes because as with Type 2 diabetes it is a lifestyle disease associated with insulin resistance, inflammation and unstable blood sugars.
The cause of diabetes is common knowledge to most people i.e. excess sugar and refined carbohydrates in our diet e.g. breads, cereals, cakes, soft drink or soda, sugar, sweets, ice cream, pizza, pies. Mixed with a sedentary, lazy lifestyle, this is the sure fire combination to weight gain, obesity, insulin resistance, diabetes and now Alzheimer’s Disease.
In Alzheimer’s the brain has been found to have decreased levels of insulin resulting in a decreased ability to dispose of glucose. Insulin is vital in our brain to pass messages between neurons, to organize learning, and for experience and connections. Insulin is also a key contributor of “brain plasticity”. Brain plasticity refers to our body’s ability to continue to make connections in our brain and thus continue to learn new things. Once again – use it or lose it – as we age learning and doing new things is vitality important to keep our brain fresh, functional and promote brain plasticity.
The first step in decreasing the risk of Alzheimer’s is decreasing the risk of developing Type 3 diabetes. How you do this? Answer, the same way as you prevent Type 2 diabetes:
- Eat protein rich foods with every meal such as meat, fish, dairy or eggs;
- Eat more good fats such as avocado, fish, olive oil
- Avoid processed carbohydrate foods such as bread, biscuits, cereals, cakes, pastries and eat them no more than twice per week – they should be a treat not a major part of your diet
- Eat less total carbohydrates – keep to around 50g per day or 25 per day if you have excess body fat
- Stop drinking sugary drinks such as soft drinks, fruit juices – try plain or flavoured water instead
- Exercise daily – enough to get your heart rate up for a period of 45 minutes. This will speed up your metabolism significantly and help stabilize blood sugar levels.
- Exercise in the morning before eating – the body will burn more stored fat
What other things can you do to decrease the risk?
- Decrease acidity in the body by eating more green vegetables and less grains
- Keep alcohol to 1 glass daily for females and 2 glasses for males. At this amount alcohol such as red wine has a beneficial effect
- Cease smoking – smokers have an increased risk of 50%
- Implement stress control measures to eradicate long term stress
- Decrease inflammation with low inflammatory foods such as fish oil, avocado and nuts
- Stimulate the brain daily with games such as crosswords or scrabble which stimulate brain plasticity
- Maintain regular social contact with other people
- Exercise daily
- Reduce free radical damage by taking antioxidants.
To receive more information on healthy living and anti-ageing visit www.naturalhealth4longevity.com
About the Author
Vivienne Savill is a Naturopath and Nurse who runs a natural health clinic in Australia. She is passionate about teaching people how to maintain good health and prevent ill health, through the use of diet, nutrition, lifestyle and herbs. Vivienne is the author of numerous health books. For more information visit www.naturalhealth4longevity.com
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