©  GJE

   Dementia Diet    Taking Control of Alzheimer's
      The Path to Well Being
Lifestyle Choices: Food, Eating Tips and Habits
Nutrition Review

Take high potency Vitamins, minerals and supplements every day (using reliable and safe sources)

            Consume Omega 3s - its essential for brain functioning - conversely, maintain a healty ratio of omega-3/omega-6 and avoid foods high in omega-6 like soy products

  Best choice: 1000-3000 mg/day of EPA with 1000-1300 mg/day of DHA.
Six ounces of salmon has 100 times more omega-3 than is in a serving of fortified yogurt. Vegetarians could consider algae-derived omega-3 supplements.
Fish oil can be an  excellent source - check the label to make sure amounts of EPA and DHA are sufficient

N.B. - A recent widely published study concluded that use of "omega 3" does not improve the course of AD progression nor cognitive functions. It should be noted that the study used only DHA omega 3 and did not include EPA omega 3. It also did not include an antioxidant, which the authors concluded could be an important factor. Other studies have concluded the the combination of EPA with DHA as outlined not only improves AD management but increases brain volume. Of partiicular note is that omega 3s are still vital for daily living and general health.

Eat Foods that Support Glutathione Production

Optimizing Glutathione Levels - 9 Tips  

Take Glutathione Supporting Supplements

Get Enough Daily Fiber try to get 30 to 50 grams of soluble fiber into your diet every day. Soluble fiber is crucial for good health. It is found in fruits, vegetables, beans, nuts, seeds and most whole grains. The bacteria in your gut metabolizes the soluble fiber in these foods which produces health benefits.

Soluble fiber can help lower cholesterol, blood sugar and insulin, prevent cancer, balance hormone levels, make vitamins and minerals, provide food for the colon cells, and more. Bran (wheat fiber) is mostly insoluble and doesn't get digested. That's good for getting you regular, but it just can't help your health the way that soluble fiber can.

Use Extra virgin olive oil - contains oleocanthal, it inhibits the ability of the toxic proteins (ADDLs) that contribute to Alzheimer's and damage nerves in the brain. Use instead of butter. Do not use over high heat e.g. -  for sautéing use coconut oil

Drink moderately - Recent research discovered that light to moderate drinking had a protective effect against Alzheimer's disease, especially among women who were nonsmokers. Red wine, which contains resveratrol, is a best choice

Eat Organic and Free-Range foods whenever possible - organic foods are never genetically modified and are free of farmer supplied pesticides and hormones.. The grains that dairy cows eat are heavily treated with chemicals, which have a residual presence in milk and dairy products. (Milk may also contain bovine growth hormone and antibiotics)

Try to make 51% of each meal composed of raw, organic foods

Pesticides Worst and Best produce list:

Dirtiest foods for Pesticides (thin skinned).

               For safety, spray produce with solution of 1 part vinegar and 3 parts water,
then rinse before consuming.

Cleanest foods for Pesticides (thick skinned)

Top Food Choices

Foods to Avoid (or limit)         

One cannot over-emphasize health problems generated by high blood  
glucose levels

       includes margerine - also avoid excess amounts of omega 6 fats (soy)*
  Unfermented soy -- the type found in soymilk, soy burgers, soy ice cream and even    tofu -- is not a health food. Use caution in using soy products unless they are organic and fermented. The great majority of soy products on the market today are neither - they contain too much of inflammatory omega 6s. . Check labels of foods where you would not even think of soy being  included in the product.
Edamame (young soybeans in the pod) is OK . Use fermented soy products.
  Caution: Low-Fat Yogurt:  this nutritional superstar, rich in protein and calcium, too often contains shocking amounts of added sugar. Some brands add 30 or more grams of fructose, sucrose, or other sweeteners. Avoid sugary "fruit on the bottom," or blend sweetened yogurt with plain, nonfat yogurt.

                Eating summary - > Eat food, not too much, mostly plants


Exercise - use your fuel - food is fuel. Get exercise regularly, at least 3x/week, including weight resistance. Also boosts your glutathione levels

   Dr. Ronald Petersen, director of the Alzheimer's Research Center at the Mayo Clinic, said in 2011: "Regular physical exercise is probably the best means we have of preventing Alzheimer's disease today, better than medications, better than intellectual activity, better than supplements and diet."
   The University of Virginia school of Medicine studied  the daily walking habits of 2000 men aged 71 to 93  and then tested for dementia. They found that
"Those who walked less than a quarter mile a day were nearly twice as likely to
develop dementia as those who walked more than two miles a day."
  Brisk walking is near as effective as intense cardiovascular routines. Start slow and build up to 30 minutes a day of vigorous aerobic exercise like walking or jogging, or play various sports.
   Strength training for 20 minutes, 3 times a week is also helpful. There is universal agreement on the positive value of exercise in the management and prevention of AD.

Activities - besides phyiscal exercises, using the brain in a variety of ways has been proven to mitigate the effects of AD and dementia. The activities should be active rather than passive. Active activities include mind games, cross word puzzles, reading, taking classes (learning) or something as simple as quilting. Watching TV is passive and if watched excessive can increase the likelihood of getting AD.

Meditate daily - studies show that meditating at least 20 minutes/day improves memory and reduces stress which contributes to AD. (There are various other  meditation techniques of variable lengths of time).

Mirth - make time for Dance, Music and Laughter - all have beneficial effects on the brain. Read and do puzzles. Do not watch TV more than 5 hours/day.

Do not smoke - the October 2010 issue of Archives of Internal Medicine reported results of a 23 year study that compared to nonsmokers;
those who smoked more than two packs a day had a 114 percent increased risk of dementia, a 157 percent increased risk of Alzheimer's disease, and a 172 percent greater risk of vascular dementia,
the second most common form after AD. The increase in risk is not limited to heavy smokers.
* Statements on this website have not been evaluated by the Food and Drug Administration. The information is not intended to diagnose, treat, cure or prevent any disease or condition. Consult your physician before taking any vitamins or supplements or making any significant dietary changes.