Simple Steps Boost Brain Function: Reduce Alzheimer's Risk

One of the most unsettling realities associated with growing older is
the loss of mental sharpness. It's bad enough that you have to wear
reading glasses, but constantly forgetting where you left them is even
worse.

With age, everyone has occasional lapses in memory. It's not uncommon to
misplace your glasses and car keys, or to forget the names of people you
rarely see.

Forgetting the names of family members and familiar objects, on the
other hand, isn't a normal part of aging. In some cases, increasing
forgetfulness may be an indication of Alzheimer's disease, a
debilitating condition that can rob people of the ability to remember,
reason and learn.

Alzheimer's disease doesn't occur overnight.. It is typically preceded
by mild cognitive impairment -- a stage between normal age-related
changes and dementia that is marked by minor memory loss and bouts of
confusion.

While prescription drugs are available to treat the symptoms of
Alzheimer's, these medications don't address the underlying causes of
the disease. The good news is that by making a few changes in your diet,
you may be able to delay or even prevent the onset of mild cognitive
impairment and Alzheimer's disease.

The results of a recent study published in Archives of Neurology suggest
that following the Mediterranean diet can significantly reduce the risk
of cognitive impairment. The Mediterranean diet includes high intakes of
fish, vegetables and unsaturated fatty acids, along with moderate
alcohol consumption and low intakes of dairy products, meat and
saturated fats.

In a study conducted at Columbia University Medical Center in New York,
researchers analyzed the eating habits and brain function of nearly
1,400 older adults. Over a four-year period, individuals with normal
brain function who followed the Mediterranean diet were found to have a
28 percent lower risk of developing mild cognitive impairment compared
to those consuming a typical American diet.

Among individuals with mild cognitive impairment at the beginning of the
study, those who adhered to the Mediterranean diet had a 48 percent
lower risk of developing Alzheimer's disease compared to those whose
diets were less wholesome.

If you're not ready to completely overhaul your diet, making a few
simple changes in your eating habits can have a big impact on brain
health and performance. Including more fish in your diet is an excellent
place to start.

Weekly consumption of fish has been shown to slow the rate of cognitive
decline and reduce the risk of Alzheimer's disease among older adults.
If you're not a fan of finned foods, regular consumption of fish-oil
capsules appears to provide similar benefits.

Eating curried foods can boost brainpower and reduce the risk of
dementia, thanks to a chemical compound in turmeric, the spice used to
flavor curry powders.

In a study of more than a thousand elderly Asian adults, researchers in
Singapore found that individuals who ate curried foods often or even
occasionally scored significantly higher on tests of cognitive function
than those who rarely or never ate the spice. In India, where curry
consumption is commonplace, the prevalence of Alzheimer's disease is
among the lowest in the world.

Regular consumption of dark chocolate, wine and tea has been shown to
enhance brain performance. In a study of more than 2,000 older adults,
researchers from Oxford University in England found that those who
habitually consumed chocolate, wine or tea scored significantly higher
on tests of cognitive performance than those who did not.

Italian researchers recently reported that older adults with mild
cognitive impairment who drank one glass of wine daily developed
dementia at an 85 percent slower rate compared to those who never
imbibed. In addition to drinking wine, moderate coffee consumption
appears to offer a number of important perks for the brain.

Researchers at the University of North Dakota reported that a daily jolt
of java can enhance brain function and help protect against Alzheimer's
disease.. Compared to women who didn't drink coffee, female coffee
drinkers were nearly 70 percent less likely to have memory decline at
age 80 or older.

If you don't enjoy wine, tea or coffee, pomegranate juice may be the
ideal brain-boosting beverage for you. Scientists at Loma Linda
University in California found that drinking a glass of the juice each
day helps slow the development and progression of Alzheimer's disease.

Mild cognitive impairment with aging isn't inevitable, and Alzheimer's
disease may be entirely preventable. Making a few simple changes in your
diet can help keep your brain healthy and your mind sharp for years to
come.