Q&A: Strategies to Prevent Dementia through Diet
Dorthy T. from Gainesville, Florida, is concerned about dementia prevention and asks for dietary advice.
A: Dr. Oz stresses the crucial role of diet in safeguarding brain health against premature aging and dementia. The intricate relationship between the trillions of microbes residing in the gut and brain underscores the importance of food choices. According to research highlighted by the Cleveland Clinic, these microbes significantly influence hunger, satiety, mood, pain sensitivity, and cognitive function.
To nurture beneficial gut microbes and mitigate harmful ones that could potentially harm brain neurons, recent studies advocate for a diet rich in whole, unprocessed foods. Research published in npj Aging identifies key nutrients essential for promoting healthy gut-brain communication, such as fatty acids, antioxidants, carotenoids, vitamin E variants, and choline—similar to those found in the Mediterranean diet. The study also indicates that individuals aged 65 to 75 who consume these nutrients from foods experience slower brain aging than expected.
Carotenoids are abundant in spinach, kale, bell peppers, tomatoes, watermelon, cantaloupe, broccoli, and carrots. Antioxidants are found in fruits, vegetables, whole grains, nuts, seeds, herbs, spices, and cocoa. Fatty acids are present in olive oil, fatty fish, walnuts, and leafy greens. Choline is found in salmon and shiitake mushrooms, while vitamin E is abundant in salmon and avocado.
In addition to adopting a plant-focused diet, research underscores the cognitive benefits of supplements containing pre- and probiotics. Prebiotics nourish beneficial probiotics, while probiotic supplements support the gut microbes crucial for brain health. For further insights, explore iHerb.com’s blog on “What Are Prebiotics?” and consider incorporating probiotics into your routine to fortify your gut microbiome and protect brain function.
About the Authors:
Dr. Mike Roizen is the founder of www.longevityplaybook.com, and Dr. Mehmet Oz serves as the global advisor to www.iHerb.com, a prominent online health store. Both experts hold esteemed positions: Dr. Roizen as Chief Wellness Officer Emeritus at Cleveland Clinic and Dr. Oz as Professor Emeritus at Columbia University.
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