Alzheimer's disease and other dementias are reaching epidemic proportions in the United States and other industrialized countries. Even more people are victims of cognitive decline, which affects our everyday lives and may progress over time to full-blown dementia.
Because these diseases are most common in industrialized countries, many scientists and medical researchers believe environmental pollution is a contributing factor. The pollutants that are a byproduct of our industrial society get into our bodies from the air and water, damaging our brains through inflammation and oxidative stress.
As dementia takes a long time - decades, in most cases - to show itself, early protective measures are essential to prevent later cognitive decline. Anti-aging scientists believe in that old saying, "An ounce of prevention is worth a pound of cure." Here are four simple nutritional steps you can take to protect yourself from cognitive decline, as well as other damage to your body from inflammation and oxidative stress.
1. Our brain cells communicate with each other via chemical messengers called neurotransmitters. As we age, our brains make less and less of these messengers, causing cognitive problems, such as memory loss. The most essential memory neurotransmitter is acetylcholine. Our bodies make it from phosphatidylcholine (PC) and other substances.
You can take PC supplements, or use lecithin, an affordable source of PC. Eggs or organ meats are a natural source of lecithin, or supplementing with 5 grams a day of lecithin can supply your basic needs. Lecithin is available in capsule form, or granules, which can be added to your breakfast cereal or a smoothie.
2. Medical researchers believe inflammation caused by environmental pollution is a leading cause of brain damage. In addition, inflammation can damage blood vessels - even cause strokes. Several studies have shown a link between chronic inflammation and a diet high in omega-6 fats, such as those found in processed foods and unhealthy fats like soybean and corn oil.
Try substituting healthy oils, like canola, flax and olive oil. Add omega-3 fats to your diet to balance out the omega-6 fats. Supplement with a daily high quality fish oil or krill oil that contains at least 500 mg of DHA, the essential omega-3 fat for brain health.
Two other supplements that can help prevent inflammation are curcumin (turmeric) and garlic. Curcumin is a powerful anti-inflammatory compound that can help prevent brain damage, and garlic has actually been found to reduce beta-amyloid plaque in the brain as well as being an effective anti-inflammatory supplement. Both are available in supplement form.
3. When free radicals build up, they can cause oxidative stress. Our health - especially the health of our brain - depends on controlling oxidative stress with a good antioxidant defense. Natural sources of antioxidants include turmeric, berries such as blueberries, raspberries and strawberries, garlic, apples and tea. Potent antioxidant supplements include grape seed extract, resveratrol, quercetin and citrus bioflavonoids.
4. Our brains are composed of about 60% fats and require an abundant supply of fatty acids to maintain structure and function. Tops on the list is omega-3 fatty acids, found in abundance in fish and krill oil. Phosphatidylserine (PS) is a natural fat that supports brain function and helps regulate neurotransmitters that allow brain cells to communicate with each other. As we age, our bodies make less than we need for optimal brain health, so supplements can help fill the gap. Finally, vitamin D is essential for maintaining brain cell structure.
Whether you're 35 or 65, now is the time to take these simple nutritional steps to protect your brain from decline due to normal aging and the damaging effects of our industrialized society.
