1) Avoid sugar and refined fructose. Ideally, you should limit your sugar intake as much as possible and not exceed 25 grams of fructose per day, or even 15 grams if you are insulin resistant, or suffer from associated disorders.
2) Avoid gluten and casein (meaning mostly wheat and pasteurized dairy products, but keep dairy fats, such as butter). Gluten also makes your intestines more permeable, allowing proteins to enter the bloodstream where they don’t belong. This sensitizes your immune system and promotes inflammation and autoimmunity, both of which play a role in the development of Alzheimer’s disease.
3) Optimize your gut flora by regularly eating fermented foods or taking a high-dose, good-quality probiotic supplement.
4) Increase your intake of good fats, including omega-3 fatty acids from animal sources. Sources of good fats include avocados, organic raw butter made from milk from grass-fed cows, organic egg yolks, coconuts and coconut oil, raw walnuts , raw dairy products, grass-fed meats and pasture-raised poultry. Also, be sure to get enough omega-3 fatty acids of animal origin. A high intake of omega-3 fatty acids EPA and DHA helps prevent cell damage caused by Alzheimer’s disease, thus slowing its progression, and reducing your risk of developing the disease.
5) Reduce your overall calorie intake and/or practice intermittent fasting. Ketones are mobilized when you replace carbohydrates with coconut oil and other sources of good fats. Intermittent fasting is a powerful tool that helps your body remember how to burn fat and resolve insulin and leptin resistance, which is a major contributing factor to Alzheimer’s disease.
6) Increase your magnesium levels. Very promising preliminary research suggests that an increase in the level of magnesium in the brain leads to a reduction in the symptoms of Alzheimer’s disease. Unfortunately, most magnesium supplements do not pass the blood-brain barrier.
7) Adopt a diet rich in folate. Vegetables are arguably the best source of folate, and we should all eat plenty of fresh, raw vegetables every day. Avoid supplements such as folic acid, which is a synthetic and less good version of folate.
General lifestyle recommendations for the prevention of Alzheimer’s disease
1) Exercise. Physical activity promotes hippocampal growth and improves memory, and it has been suggested that physical activity may alter the way amyloid precursor protein is metabolized, slowing the onset and progression of Alzheimer’s disease. Physical activity also increases the number of PGC-1alpha proteins. Research has shown that people with Alzheimer’s disease have less PGC-1alpha in the brain. However, cells that contain more of this protein produce less of the toxic amyloid protein associated with Alzheimer’s disease.
2) Optimize your vitamin D levels through reasonable exposure to the sun. Strong links between low vitamin D levels and poor cognitive test scores have been revealed in Alzheimer’s patients. Researchers believe that optimal levels of vitamin D may increase the amount of important chemicals in your brain, and protect brain cells by increasing the ability of glial cells to take care of damaged neurons. Vitamin D may also have a beneficial effect on Alzheimer’s disease thanks to its anti-inflammatory and immune system stimulating properties. A sufficient level of vitamin D (50 to 70 ng/ml) is essential for the proper functioning of the immune system to fight inflammation, also associated with Alzheimer’s disease.
3) Avoid and eliminate mercury from your body. Dental amalgam fillings, which are 50% mercury, are one of the biggest sources of heavy metal toxicity. However, you must be in good health before having them removed.
4) Avoid and eliminate aluminum from your body. Antiperspirants, nonstick dishes, and adjuvants in vaccines are common sources of aluminum.
5) Avoid so-called anticholinergic drugs and statins. Drugs that block acetylcholine, a neurotransmitter in the nervous system, have been shown to increase the risk of dementia. These include certain painkillers taken at night, antihistamines, sleeping pills, certain antidepressants, medicines to control incontinence and certain narcotic painkillers. Statins are particularly problematic because they suppress cholesterol synthesis, deplete your brain’s stores of coenzyme Q10 and neurotransmitter precursors, and prevent the proper delivery of essential fatty acids and fat-soluble antioxidants to your brain.
6) Stimulate your mind every day. Mental stimulation, in particular through the acquisition of new knowledge, for example learning to play an instrument or learning a new language, is associated with a reduced risk of developing Alzheimer’s disease. Researchers believe that intellectual challenges help strengthen the brain, making it less vulnerable to damage associated with Alzheimer’s disease.