Eating This Way Can Reduce The Risk Of Alzheimer's Disease And Improve Memory!
May 25, 2023
A combination of a Mediterranean and keto diet may help improve cognitive function and reduce the risk of Alzheimer's disease, a new study finds.
Some previous studies have shown a link between certain diets and a reduced risk of Alzheimer's disease.
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While many people may have heard of the ketogenic diet or the Mediterranean diet, experts say a mix of these popular diets may have benefits. A new study published this month in the medical journal Alzheimer's & Dementia finds that combining a Mediterranean and ketogenic diet may help improve cognitive function and reduce the risk of Alzheimer's disease.
Can Diet Help You Improve Your Memory?
For years, there has been a link between the MIND diet (Mediterranean + DASH Diet for Delayed Neurodegeneration) and a reduced risk of Alzheimer's disease. But the new study is one of the first to link this particular dietary combination to Alzheimer's disease prevention. Previous research has linked certain diets to the effects of Alzheimer's disease.
Alzheimer's disease is a disease that affects memory, thinking, and behavior. Alzheimer's disease affects approximately 60 to 80 percent of people with dementia, according to the Alzheimer's Association. As the disease progresses, cognitive symptoms eventually worsen over time, making it difficult for patients to perform daily tasks.
"I think people are seeing more and more of food as medicine," said Dr. Joel Salinas, a behavioral neuroscientist, and researcher at NYU Langone Health and chief medical officer at Isaac Health. "It's very important, And there is a growing body of research supporting this idea." "For a while, one of the key pieces of advice we've been offering around helping reduce Alzheimer's disease has been the MIND diet. More effective modifications of this diet are being considered."
What is the Mediterranean Ketogenic Diet?
The ketogenic diet is a very low-carb, very high-fat diet that requires a significant reduction in carbohydrates. The Mediterranean diet is also a low-carb diet, but a moderately high-fat diet that emphasizes whole grains, olive oil, fish, fruits, and legumes. The combination of these two diets involves features of both, including animal protein, non-starchy vegetables, dairy products, oils, and butter, and the elimination of processed foods, sweets, and sugar-sweetened beverages.
Previous research has shown a link between cognitive function and the MIND diet. The MIND diet is similar to the Modified Mediterranean Ketogenic Diet, which promotes an intake of whole grains, vegetables, leafy greens, nuts, legumes, berries, poultry, fish, and olive oil. It also called for reductions in pastries, sweets, red meat, cheese, and fried foods.
The difference between the MIND diet and the Mediterranean ketogenic diet is that it combines features of the Mediterranean and ketogenic diets, but omits legumes, fruits, and whole grains.
How Diet Affects Alzheimer's Risk?
This study shows how diet affects brain function. Prediabetic adults with mild cognitive impairment or with normal cognition received either a low-fat diet or a high-fat modified Mediterranean ketogenic diet for six weeks. After another six-week washout, they changed their diets. The researchers collected stool samples throughout the study.
The study found that those in the Mediterranean ketogenic diet group with mild cognitive impairment had lower levels of GABA (gamma-aminobutyric acid)-producing microbes and higher levels of GABA-modulating microbes. GABA is a chemical that helps improve brain function. In Alzheimer's patients, where GABA does not function properly, a method of modulating GABA levels may have the potential to modulate brain activity.
"I think of this study as a pilot study in itself," Salinas said. "About 20 people completed the study. A larger study is being considered and I'd be interested to see what the results are. I'd be interested to learn more about the size of the population, the types of injuries someone might have and levels, and underlying causes, as people can have impairments for a variety of reasons, with sleep deprivation and vascular changes being the most common."
Practical steps to modify your diet
While there may be some positives in adapting to a Mediterranean ketogenic diet, drastic changes to anyone's diet are often not good. Small changes can have a lasting impact and help create sustainable habits for the future.
According to Harvard Medical School, some simple steps to take to switch to a Mediterranean diet include:
Convert cooking oil into extra virgin olive oil
Start or end each meal with a vegetable/fruit salad
Add more and different kinds of vegetables to the table
Drink less sugary drinks
"The key is to focus on moving towards healthier diets," Salinas said. "As with any type of behavioral change, if you can make small changes over time, the more likely the change is to last, rather than a dramatic change all at once."
He added that the benefits of the Mediterranean ketogenic diet also include increased heart health and more and that even moderate adherence to the diet has shown benefits compared to those who do not follow this eating pattern.
how does Cistanche treat Alzheimer's disease?
There is some evidence to suggest that Cistanche may have neuroprotective effects that could be beneficial for people with Alzheimer's disease. Specifically, some studies have shown that certain compounds found in Cistanche can help to protect neurons in the brain from damage caused by oxidative stress and inflammation. Additionally, Cistanche has been shown to improve cognitive function in animal studies, although more research is needed to determine whether these effects would translate to humans with Alzheimer's disease.
