Can Diet Slow Down or Reverse Alzheimer's and Dementia?

Dementia and Alzheimer's disease have long been viewed as unavoidable consequences of ageing. However, recent studies suggest that these conditions may be linked to how our bodies handle insulin, leading researchers to call it "Type 3 diabetes." This new perspective opens doors for potential treatments through dietary changes. Let's explore the evidence and how dietary changes can help slow down or even reverse these diseases.

The Link Between Insulin Resistance and Alzheimer's

Recent studies show that insulin resistance, a characteristic of Type 2 diabetes, significantly contributes to Alzheimer's disease. People with Type 2 diabetes are up to 50% more likely to develop Alzheimer's. Insulin signalling is crucial for memory and learning; when disrupted, it can lead to neurodegeneration.

Dietary Interventions: A Path to Prevention

Understanding the link between insulin resistance and Alzheimer's highlights the importance of what eat. Eating whole foods, healthy fats, and avoiding processed sugars can improve insulin sensitivity and support brain health. The Mediterranean diet, rich in vegetables, whole grains, fish, and olive oil, is linked to a 30% lower risk of Alzheimer's.

Specific Foods That May Help

Certain foods are especially good for brain health:

• Healthy fats: Especially those rich in omega-3 fatty acids, which help improve cognitive function.

• Brightly coloured vegetables: Packed with antioxidants that reduce inflammation and oxidative stress in the brain.

• Leafy greens: High in vitamins and minerals that promote brain health.

Lifestyle Factors to Consider

Diet is crucial, but lifestyle factors also matter:

• Exercise: Regular physical activity can reduce the risk of cognitive decline by 30% to 40%.

• Sleep: Getting at least seven hours of sleep per night is vital for memory and cognitive function.

• Stress Management: Chronic stress can lead to brain inflammation. Engaging in mentally stimulating activities can help keep the brain active.

Empowering Your Brain Health

The link between dementia, Alzheimer's, and insulin resistance underscores the importance of our choices in what we eat. By adopting a diet rich in whole foods and healthy fats, and reducing carbohydrates and ultra processed foods, we may slow down or even reverse the symptoms of these diseases. Staying informed and making these dietary changes, along with a healthy lifestyle, can help us take charge of our cognitive health and potentially lower the risk of developing Alzheimer's and dementia.