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Friday, January 26, 2007
Food for the brain
Alzheimer Disease... My dad has it for the last 12 years, and though I don't live with him and my mom for almost 8 years now, I was there when it all started, and went through the shock and disbelieve any family member goes through when they find out that this disease has stricken their loved ones.
At the time we realized dad was ill, we didn't know much about Alzheimer. We only knew that the person we've known so well was changing... and it felt like he was fading away - slowly but surely. We looked for help everywhere, we looked for someone who could teach us how to fight this, how to cope... and for a while we attended group meetings for caregivers and family members close to our home, and came together with others who had the same experience.
As time moved on, I left to another country (got married), and dad's condition went worse by the day. Mom, as a caregiver, came to a point she couldn't take care of him any more. In the last few years he lives permanently in a nursing home, and whenever I visit my family, I go visit him too. He doesn't know who I am anymore, but still... as sad as it is... I like to visit him.
Dad's illness changed me a lot. I've realized that I might be prone to have it as well in the future. Scientist don't know much about this illness, mainly because they don't have enough material (the brain itself) to research. I came to a conclusion that I'd like to live my life in the present, and since Joe holds the same view of life, we stopped planning for the future, and we're trying our best to live and savor the moment and do stuff today, instead of leaving it for tomorrow or next year.
But, if there's anything I can do to postpone a possible future of having Alzheimer Disease, you can bet I'll check it thoroughly and see what can be done. So I found this article, Alzheimers disease, nutrients and herb supplements.
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Although no definitive research exists yet, certain nutrients and supplements may prove useful in treating AD. Supplements currently being studied that researchers hope will one day prove useful in AD treatment include the following:
Alpha-lipoic acid - An antioxidant that may help reduce inflammation associated with Alzheimer's.
Fish oil - A supplement that may help lower cholesterol and reduce the inflammation and oxidative stress associated with AD.
Folate, vitamin B6, and vitamin B12 - Folic acid and vitamin B supplements that may help reduce the rate of cognitive decline in AD by lowering homocysteine levels.
Coenzyme Q10 - A supplement with antioxidant properties that may help reduce oxidative damage evident in AD.
Ginkgo biloba - A plant extract that may boost memory, leading researchers to investigate its potential value to people with AD.
Huperzine A - A Chinese herb with characteristics similar to cholinesterase inhibitors that may prove beneficial to people with AD.
Selenium and vitamin E - Nutrients that may combat oxidative stress, leading researchers to investigate their potential to help protect brain cells.
Curcumin - A component of the turmeric spice with both anti-inflammatory and cholesterol-lowering properties that may prove helpful in slowing AD progression.
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Notice how everything is still in the stage of "may help", "may boost", "may prove", "potential to help"? Scientists are not sure of anything at this stage, but trying hard to break the code that leads to AD, and fine a cure.
So, from the list above, I already take Folate, vitamin B6, vitamin B12, Selenium and vitamin E as supplements. I still need to check if the amount I take is sufficient, though.
Another article which gives some good tips regarding foods good for the brain is 6 Foods to Keep Your Mind Young.
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Generally, whats harmful to your heart also is harmful to your brain. Make no mistake about it -- while fried potato skins are busting your buttons, theres also a portion that gets shuttled up through your arteries to your gray matter.
Saturated fats, for example, clog arteries that lead to your brain, putting you at risk of stroke, while omega-3 fatty acids -- the good fats found in fish -- are helpful for your brain because they help keep your arteries clear. They also alter your neurotransmitters and reduce depression.
These are the best foods to keep your brain and RealAge young:
| Food |
Why |
Recommended Amount |
RealAge Difference |
| Nuts |
Nuts contain monounsaturated fats to keep your arteries clear, as well as levels of precursors of serotonin to boost mood. |
1 ounce of nuts a day is just right. (More is fine, but be careful of calorie overload.) An ounce is about 12 walnuts or 24 almonds. |
Men: 3.3 years younger.
Women: 4.4 years younger.
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| Fish, especially wild salmon, whitefish, tilapia, catfish, flounder, mahi mahi. |
Fish contain artery-clearing omega-3 fatty acids. |
Aim for 13.5 ounces of fish a week, or 3 servings, each about the size of your fist. |
2.8 years younger. |
| Soybeans |
Soybeans contain heart- and artery-healthy protein, fiber, and fats. |
1 cup of soybeans a day. |
0.4 years younger. |
| Tomato juice and spaghetti sauce |
Tomatoes contain folate, lycopene, and other nutrients to keep arteries young. |
8 ounces a day of juice or 2 tablespoons of spaghetti sauce a day. |
At least 1 year younger. |
| Olive oil, nut oils, fish oils, flaxseed, avocados |
All of these foods contain heart-healthy monounsaturated fats. |
25% of daily calories should be healthy fats. |
3.4 years younger. |
| Real chocolate(at least 70% cocoa) |
Real chocolate increases dopamine release and provides flavonoids, which keep arteries young. |
1 ounce a day (to replace milk chocolate). |
1.2 years younger. |
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My nutrition plan includes the first five food on a daily basis. I do rotate between Walnuts, Almonds and Soybeans, though, to keep the amount of calories consumed in control. I eat fish 3 times a week, out of 1 time is Wild Salmon, 1 time is Tuna and the third time is White fish/Sole/Pollock. What's left to figure out is where I can find real chocolate.
Lorien @ 01:45 pm MT
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