Reduce Your Risk of Alzheimer's with These Great Foods!

Alzheimer's disease causes around 60-70% of dementia cases, making it one of the most common causes of this cognitive decline. This chronic neurodegenerative disease starts slowly and gets progressively worse with time. The initial symptoms include memory loss and difficulties with thinking. As the disease advances, the symptoms include problems with language, mood swings, loss of motivation, behavioral issues and not being able to look after yourself.

Alzheimer's exact cause is unknown, however, about 70% of cases are linked to genetics. Other risk factors include repetitive head injuries, depression or hypertension. If you happen to be at high risk of contracting Alzheimer's, changing your diet can help a lot. In fact, there are many foods out there that can help improve your cognitive health and significantly reduce your risk of developing the disease.
Below are 10 superfoods that help reduce the risk of Alzheimer's disease:

1. Blueberries

These are packed full of antioxidants, which can help protect the brain from free-radical damage. Furthermore, they also protect the body from toxic iron compounds that have been known to cause degenerative diseases, such as Alzheimer's, Parkinson's and multiple sclerosis.

A 2016 study, carried out by University of Cincinnati researchers, showed that blueberries could be used in the on-going war against Alzheimer's disease. This study showed that the antioxidants present in the berries could help prevent the devastating effects of the common form of dementia.

These berries are perfect as a healthy snack throughout the day. They can be eaten alone or used in granolas, fruit salads, cereals or smoothies.

2. Kale and Other Green Leafy Vegetables 

Green leafy vegetables such as kale help keep our mental abilities sharp, prevent cognitive decline and reduce the risk of contracting Alzheimer's disease.  Kale is a rich source of vitamin B12, which is very important for cognitive health.

A study published in 2015 by Rush University Medical Center researchers found that adding more kale, collards, spinach and mustard greens to our diet could help slow cognitive decline. This study examined in depth the nutrients responsible for this effect and found that it is Vitamin K consumption that slows down cognitive decline.

Eating just 1 to 2 servings of kale or any other green leafy vegetable per day can be very beneficial in warding off Alzheimer's.

3. Green Tea

When it comes down to antioxidant-rich foods that can improve brain power, green tea should most definitely be on the list. Its antioxidants support healthy blood vessels in the brain so that it can function properly. Furthermore, drinking green tea may stop the plaque growth in the brain that is linked to Alzheimer's and Parkinson's.

Drink 2 to 3 cups of green tea a day to maintain your brain's long-term health.

4. Cinnamon 

This popular spice can help break up brain plaque and reduce inflammation of the brain that may cause memory issues. Cinnamon is effective in preventing (and delaying) the symptoms of Alzheimer's as it facilitates better blood flow to the brain. Even inhaling its fragrance can improve cognitive processing and brain functioning in relation to attention, virtual recognition memory, working memory, and visual-motor speed.

Drink a cup of cinnamon tea each day as well as sprinkle cinnamon powder on your toast, cereal, oatmeal, baked goods, smoothies, and fruit salads.

5. Salmon 

DHA, an omega-3 fatty acid present in fish oil, can slow the accumulation of tau, a protein that leads to the development of neurofibrillary tangles.  Furthermore, DHA also reduces levels of the protein beta-amyloid, which can clump together in the brain to form plaque.

A study that was published in 2016 in the Journal of the American Medical Association found that seafood consumption is associated with less neuropathology.

To reduce your risk of contracting Alzheimer's, 1 serving of fresh salmon once a week is all you need.

6. Turmeric 

 Turmeric's antioxidant power supports overall brain health by helping remove plaque buildup from the brain and improving the flow of oxygen. This helps to slow down the effects of Alzheimer's.

Drink a glass of turmeric milk once a day and include it in your cooking to keep your brain sharp for many years to come.

7. Extra-Virgin Olive Oil 

 Extra-virgin olive oil contains oleo can, a phenolic compound that improves the production of key proteins and enzymes that break down amyloid plaques. Therefore, extra-virgin olive oil acts as a neuroprotective mechanism against Alzheimer's disease.

To reap the benefits of extra-virgin olive oil, use it when cooking and as an ingredient in sauces and dressings.

8. Coconut Oil

 The medium-chain triglycerides present in coconut oil increase the level of ketone bodies in the blood - these work as alternative brain fuel and improve cognitive performance.

As little as one tablespoon of coconut oil per day will improve cognitive functioning and memory in people of all ages.

9. Broccoli

This vegetable is a very rich source of folate and vitamin C, both of which are very important when it comes down to brain functions. Furthermore, the carotenoids present in broccoli lower the levels of homocysteine, an amino acid that is linked to cognitive impairment. Broccoli can also relieve the effects of depression and mental exhaustion.

One cup of broccoli two to three times a week can significantly reduce your chance of suffering from dementia and Alzheimer's in your old age.

10. Walnuts 

Due to their anti-inflammatory and anti-oxidative properties, walnuts may help reduce the risk, delay the onset of, slow the progression of or even prevent Alzheimer's disease.

Walnuts help to protect the brain from the beta-amyloid protein, a protein that is often found in the brain of Alzheimer's patients. Furthermore, walnuts are a great source of zinc, a mineral that is great for protecting the brain from free-radical damage.

Simply eat a handful of walnuts each day to improve your cognitive health.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Give Your Memory a Boost with these 10 Herbs

How many times have you forgotten somebody's name, where you've put your keys, or if you've locked the front door? Occasional forgetfulness or loss of short-term memory may indicate specific factors and causes, which may be attributed to alcohol, tobacco use, certain medications, sleeplessness, stress and depression, nutritional deficiency, head injury or even a stroke. But while it is normal to forget things every once in a while, forgetting how to use the telephone or how to find your way home may indicate a more serious memory problem.

So, whether it's to prevent or treat memory loss, these natural herbs have served as timeless aids. Let's take a look:

1. Gingko Biloba

This popular herbal supplement is well-known for its many therapeutic benefits, particularly, its power to enhance memory. Studies conducted on this herbal supplement have found gingko's potency in aiding memory and thinking among individuals with Alzheimer's or vascular dementia. Gingko is said to work by protecting the nerve cells damaged by these disorders to improve learning, daily activities, social behavior, as well as reduce feelings of depression. Further tests conducted on gingko have also found that it can improve blood circulation along the central nervous system, promoting brain development and functioning. But what makes gingko so potent? Gingko leaves contain flavonoids and terpenoids, both of which have antioxidants to combat free radicals that contribute to health disorders like Alzheimer's and dementia.

2. Ginseng

Studies have found ginseng to yield promising results when used as a form of treatment for memory impairment. In the studies conducted, mice given dosages of ginseng extracts showed remarkable improvements in water maze tasks. Ginseng was shown to activate neurotransmitter activities that promote memory enhancement.

3. Rosemary

Traditionally, this aromatic herb has long been used to improve memory. Like gingko, rosemary has been shown to contain antioxidants that neutralize free radicals. When used in aromatherapy, rosemary has also been found to reduce cortisol levels in the brain, thereby reducing anxiety. Furthermore, when combined with other essential oils, rosemary has been shown to alleviate stress and increase concentration and memory of graduate nursing students.

4. Sage

Studies have found that sage contains active ingredients that boost the chemicals that trigger transmission of messages within the brain. Scientists from the Universities of Newcastle and Northumbria also tested the herb on 44 people. Half the group were given sage, while the other half were given a placebo. Results showed that those who were given sage performed better in a word recall test.

5. Green Tea

Green tea is best known for its antioxidant properties. Scientific research conducted in March 2013, confirmed that green tea extracts help shield proteins and lipids (fat soluble vitamins: A, D, E and K) from age associated activities caused by oxidation. In the study, animals treated with green tea extracts showed better spatial learning abilities. Furthermore, studies suggest that the plant can protect the hippocampus (the part of the brain responsible for emotion, memory and the autonomic nervous system) from age-related decline.

6. Rhodiola Rosea

Rhodiola Rosea has long been used to treat various kinds of illnesses. But, rhodiola is best known for enhancing memory. In fact, it is considered to be one of the best herbs to do so. Studies have also discovered that rhodiola not only has the ability to improve one's focus and memory, it can also relieve depression. Furthermore, researchers believe that this herb contains adaptogenic qualities which stimulate the central nervous system of the body, resulting in enhanced memory and concentration. Another study also found that taking rhodiola regularly increases memorization abilities.

7. Bacopa

Bacopa has a long history. It was used in ayurveda (a 5000-year-old ancient system of natural healing) to enhance learning, concentration and memory. Numerous studies conducted on bacopa found it to be an effective herb in improving one's memory and mental function. In one study, conducted in Australia, 46 volunteers aging from 18 to 60 were divided into two groups. In one group, each volunteer was given 300mg of bacopa everyday. After 12 weeks, the subjects' verbal learning abilities, speed of information processing, and memory significantly improved.

8. Gotu Kola

Gotu Kola shows promising results in enhancing memory and improving brain function. In traditional Chinese and ayurvedic medicine, gotu kola has also been used in rejuvenating the mind and the body. In fact, it is considered to be an anti-aging herb. Studies have found that gotu kola contains certain substances that increase brain power and improves blood circulation to the brain, resulting in better memory, concentration, intelligence and attention span.

9. Periwinkle

This herb is best known for its antispasmodic, antibacterial, anti-cancer and sedative effects. It is also a great herb to use to enhance memory. The seeds and leaves in periwinkle contain a blood thinner that improves circulation of the blood to the brain, promoting better oxygen use. It also prevents any damages to the blood vessels, preventing dementia and senility. Furthermore, it encourages the brain to absorb more nutrients, significantly improving its functions. By increasing oxygen supply to the brain, cognitive and memory abilities are significantly enhanced.

10. Blueberries

Modern science has discovered that blueberries contain powerful compounds like flavanoids, believed to be effective in enhancing learning ability, cognitive functions, verbal comprehension, numerical ability, decision making, reasoning ability, and more importantly, memory. Eating foods rich in flavanoids regularly, helps in slowing down the decline in cognitive ability, offering protection against diseases like dementia, Parkinson's and Alzheimer's. Moreover, a study conducted at Harvard University found that eating blueberries helps in boosting brain power. It has also been found to stave off cognitive decline and prevent memory loss, that is normally associated with aging. THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                       https:// kneereplacement-stickclub.blogspot.com/                                                                                                                     FOR CROCHET DESIGNS                                                                                                                                    https://gscrochetdesigns.blogspot.com