Can Your Diet Help Prevent Alzheimer’s and Cognitive Decline?

This podcast was aired on the Weekends with Joanne Vrakas show on CJAD on April 19th 2024.  

Every week on our show, we explore topics that matter to our listeners, and one question that comes up often is: Can what you eat really help prevent Alzheimer’s disease and dementia? The answer is yes—what’s on your plate plays a crucial role in cognitive health.

The Power of Food in Brain Health

Research has shown that diet is one of the modifiable risk factors for developing Alzheimer’s disease and vascular dementia. Certain eating patterns—like the MIND diet, Mediterranean diet, EAT-Lancet planetary health diet, and the Dean Ornish program—have been studied for their potential brain benefits.

The EAT-Lancet Planetary Health Diet

You may have heard of the Mediterranean diet, but what about the EAT-Lancet planetary health diet? Developed by a global team of nutrition, health, and agriculture experts, this diet emphasizes plant-based eating with small amounts of animal protein. While it supports overall health and sustainability, one long-term study found that it did not directly protect against dementia. However, what’s interesting is that participants in the study were already in their late fifties when they started. This suggests that healthy eating to prevent Alzheimer’s should start much earlier in life.

Diet & Dementia Prevention in Middle Age

If you think dementia prevention is only for older adults—think again. Even middle-aged individuals can take proactive steps to reduce their risk! One study tracking participants from their mid-50s showed that switching to plant-based oils, reducing sugar and salt, and increasing vegetable intake helped lower dementia risk as they aged. Another finding? Excess visceral fat—particularly belly fat—has been linked to brain inflammation and vascular issues, increasing the likelihood of Alzheimer’s.

The Dean Ornish Program: A Lifestyle Approach

Dr. Dean Ornish revolutionized lifestyle medicine in the early 1990s. His program promotes a vegan diet rich in whole foods, healthy fats, and plant-based protein, combined with regular exercise and stress reduction techniques. A study on individuals with mild cognitive impairment found that those who followed his approach experienced cognitive improvements in just 20 weeks.

Making Brain-Healthy Choices Easier

If shifting to a plant-based diet and daily exercise feels overwhelming, there are simpler steps to ease the transition. Adding a high-quality multivitamin and mineral supplement can be beneficial—especially as appetite and nutrient intake naturally decline with age. That said, a supplement should never replace a balanced diet.

The Bottom Line

Your brain thrives on what you feed it! By focusing on healthy, plant-forward eating habits early and maintaining an active lifestyle, you can set yourself up for better long-term brain health. It’s never too late—or too early—to make mindful changes.

📢 What do you think? Have you tried any of these diets for brain health? Share your thoughts!

#BrainHealth #AlzheimersPrevention #CognitiveHealth #PlantBasedEating #HealthyAging #EatSmart #MindDiet #MediterraneanDiet