The Seven Steps of the Alzheimer’s Prevention Diet

Everyone wants to boost their brain
power, retard brain age, avoid dementia and prevent Alzheimer’s disease, as
well as all the chronic diseases of our modern times.  These days we have instant news, instant money, instant
communication, instant information, and instant gratification, and we’re
stressed out like never before. Stress, no longer an abstract concept, is a
physiological condition that can affect all of our bodily systems and
contribute to heart disease, many forms of cancer, Alzheimer’s, diabetes, and
other prevalent diseases of our time.

What you eat can either help prevent disease or help cause
it. The standard American diet, with its emphasis on refined grains, big
portions, and unhealthy fats, exacerbates the effects of stress and pushes the
body’s nutritional limits. Using food as peaceful medicine can help to bring balance
back to your body and fend off illness. The steps described below are not part
of an extreme diet or rigid food pyramid, which, based on my 25 years of
experience as a physician, are neither effective nor necessary for most people.
They are a set of basic, flexible principles which will put you on a continuum,
moving toward a plant-based diet that’s low in calories and high in nutrient-dense,
organic foods.  This program is a
foundation for you to build on as you strive for the best possible health and
the prevention of Alzheimer’s and other forms of memory loss.

1) Detoxify Your Body

The human gastrointestinal system is like an elastic pipe;
this pipe can trap waste, and toxins may be absorbed as a result, creating a
foundation for illness. Periodic fasting – two or three times a year – is an
essential part of a healthy lifestyle. It cleanses your digestive tract,
detoxifies and revitalizes your body, and lifts your spirit – and it’s a great
way to start the transition into the complete program.

2) Beware of “Alarm
Foods”

Certain foods and substances – such as sugar, pasta, red
meat, deep-fried snacks, caffeine, and alcohol – tend to cause an “alarm
reaction,” a signal of artificial stimulation and inflammation, in your
body. Eating alarm foods regularly, particularly when you’re
stressed, can put your body in a state of perpetual arousal. Chronic stress
creates free radicals, which can cause gene mutations that may lead to cancer,
as well as the cellular inflammation that can contribute to illnesses such as
heart disease, memory loss, arthritis, anemia, fibromyalgia, asthma, and
allergies.

 3) Seek Out Omega 3s and Increase Your Intake of Fruits and
Vegetables

Clearly, the type of fats you consume has a powerful effect
on your health. While many alarm foods contain saturated fat, which causes
inflammation, food containing omega-3 fatty acids or good fats have been shown
to inhibit inflammation. So start incorporating omega-3-rich flaxseed oil,
olive oil, salmon, and tuna into your diet, and keep snacks such as almonds and
pumpkin seeds on hand. Vegetables and fruits are the antithesis of alarm foods:
They are loaded with vitamins and minerals, and they distribute antioxidants
and anti-inflammatory compounds to all your cells. According to a recent study by the Centers for Disease
Control and Prevention, only a third of US adults consume two or more fruits
per day, and only a quarter eat three or more veggies per day. As you can tell,
as a population we are still a long way away from using food as medicine.

4)
Go Organic and Steer Clear of GMOs

Pesticides may be a contributing factor in a long list of
diseases-including Parkinson’s, leukemia, non-Hodgkin’s lymphoma, and several
forms of cancer-and they may be hazardous to the developing immune and nervous
systems of small children. Some research shows that from a nutritional standpoint,
organically grown food is higher in many minerals than conventional food. Less
is known about the health effects of GMOs – no long-term studies of genetically
engineered (GE) foods have been conducted on humans.  The new organic-food laws should make buying organic less of
a guessing game. And while it’s difficult to completely avoid GMOs – nearly 70 percent
of produce, on U.S. grocery-store shelves contain some GMO ingredients – it’s
critical to look for “GMO free” labels in health-food stores and on
package labeling.

5) Discover Juicing

Many fruits and vegetables, when juiced using a juice
extractor, become a concentrated form of nutritional energy.  Unlike processed, packaged juices, fresh juices are alive,
with enzymes, vitamins, minerals, trace elements, and all the phytonutrients
you need to send a positive healing message to your body and brain. Juicing should not be used instead of eating your fruits and
veggies, though. It can be a very nice complement to a healthy diet, but your
body still needs the fiber from the produce, because it aids digestion and
regulates blood sugar levels.

6) Clean Up Your
(Protein) Act

This approach allows for plenty of protein while limiting
your intake of fat. I have seen countless patients on low protein diets
complain of low energy, fatigue, depression, and poor memory; these symptoms
improve or disappear when their protein intake is increased. For people who
exercise frequently, I recommend a diet containing about 40 percent protein
(which is essential for building and maintaining muscle strength), 15-20
percent good fats, and 35-40 percent complex carbohydrates (whole grains,
legumes, fruits, and vegetables).

7) Shop Consciously and Eat Mindfully

Healing with food should begin even before the food arrives
at the table. It’s important to be mindful when selecting food; if you are
frenetic when shopping, you will tend to make the wrong choices. Take a moment
to  clear your mind with a few deep
breaths before entering the supermarket. This will help you buy healthy food
and avoid responding to subliminal advertising messages. Mealtimes themselves can be an oasis of comfort and healing
– or quite the opposite. With a little conscious effort, you can create a
divine space in which to enjoy your food.

Follow
all 7 of these guidelines and you will give a huge boost to your brain power!  To find out more, click here.