If you want to get people disagreeing, start talking about diets! From vegan to paleo and beyond, we can justify a confusing diversity of eating plans. So, as I write this blog about brain-friendly nutrition, I know that it won’t please everyone … and in a couple of years’ time, I might even want to change a few things myself!
Dr Dale Bredesen, author of the book The End of Alzheimer’s, recognises three main types of Alzheimer’s disease, which relate to what he considers to be the biochemical triggers of the condition, namely:
- Chronic inflammation from infections and diet;
- Shortage of supportive nutrients and hormones; and
- Toxic substances, such as heavy metals and biological toxins.
Dr Bredesen has developed a comprehensive protocol called ReCODE for reducing the risk of Alzheimer’s disease. It includes dietary choices that reduce inflammation, provide nutritional support, and eliminate toxins in the diet.
Here is a brief summary of his dietary recommendations from The End of Alzheimer’s.
Green-light foods – eat often:
- Wild-caught fish – salmon, mackerel, anchovies, sardines, herring
- Free-range eggs
- Cruciferous vegetables – broccoli, cauliflower, Brussels sprouts
- Leafy green vegetables – spinach, kale, lettuce
- Sulphur-containing vegetables – onions, garlic
- Resistant starches – sweet potatoes, swedes, parsnips, green bananas
- Probiotic foods – sauerkraut, kimchi
- Prebiotic foods – Leeks, onions, garlic, asparagus, dandelion greens
- Herbal teas, green tea, black tea
Yellow-light foods – eat less often
- Free-range chicken
- Free-range beef
- Starchy vegetables – potatoes, corn, peas, squash
- Legumes – peas, beans
- Nightshade vegetables – tomatoes, peppers, brinjals
- Non-tropical low glycaemic index fruits – berries
Red-light foods – avoid if possible
- Processed foods – avoid packaged foods with lists of ingredients!
- High-mercury fish – tuna, swordfish, shark
- Dairy – have cheese, raw milk, plain yoghurt occasionally
- Fruits with high glycaemic index – pineapple, mango, pawpaw, grapes, dried & canned fruit
- Simple carbohydrates – bread, pasta, rice, biscuits, cakes, sweets, cooldrinks
In addition to Dr Bredesen’s list, other authors recommend bone broth, nuts, avocados, celery, olive oil, coconut oil, dark chocolate, pomegranate juice, turmeric, and rosemary. They warn against trans-fats, seed oils like sunflower and canola, artificial sweeteners, preservatives and MSG.
The beauty of this list is that what’s good for your brain is good for the whole body.
When we eat nutrient-dense foods, and avoid foods that cause inflammation or contain heavy metals, we nourish the body and allow it to heal. Healthy eating is one of the most important things we can do to avoid developing chronic diseases, auto-immune conditions, and even mental health challenges like dementia.