World Alzheimer’s Month
In September, we joined the global community in recognizing World Alzheimer’s Month, an initiative dedicated to raising awareness about Alzheimer’s disease and other forms of dementia.
As someone who tests positive in genetic testing for Alzheimers, and has a family history of this terrible disease, it's very close to my heart. 💛
The Alzheimer Society of Canada is leading this campaign, encouraging us all to learn about dementia, share knowledge, and support those affected by the disease.
Dietary Approaches to Support Brain Health
As we focus on brain health this month, let’s explore dietary approaches that I've helped people work on, and can help maintain cognitive health and reduce the risk of dementia.
Switch your kitchen fats: This is super important!!
Toss out any vegetable oils: soybean, canola, sunflower, or safflower
No heat required: make salads with olive or avocado or MCT oil
Cooking low/medium heat: butter
Cooking high heats/searing/broiling: saturated fats coconut oil, duck fat, bacon fat, lard, or beef tallow
Antioxidant-Rich Foods: Antioxidants help protect the brain from oxidative stress, which can lead to cognitive decline. Think rich coloured berries, dark chocolate, and nuts and seeds in your diet to boost your antioxidant intake.
Omega-3 Fatty Acids: Omega-3s are essential for brain health, particularly DHA, which is a major structural component of the brain. Wild-caught fatty fish like salmon, mackerel, and sardines, as well as cod liver oil.
Leafy Greens: Leafy greens are packed with nutrients that support brain health. Spinach, kale, and broccoli are excellent choices to add to your diet.
Hydration: Staying hydrated is crucial for cognitive function. Drink plenty of water throughout the day and consider herbal teas like green tea for additional antioxidants.
Herbs and Spices: Certain herbs and spices have been shown to support brain health. Turmeric, sage, and rosemary are known for their cognitive benefits.
Probiotics: Gut health is closely linked to brain health, so incorporating probiotics can be beneficial. Yogurt, kefir, kimchi, and refrigerated sauerkraut are tasty sources of probiotics.
Low Carb High Fat (LCHF) Nutrition
Low Carb High Fat (LCHF) simply means reducing carbohydrate intake while increasing healthy fats and proteins.
This approach can support brain health by stabilizing blood sugar levels and providing a steady source of energy.
Key components include:
Healthy whole food fats like in avocados, nuts, and seeds, and the kitchen fats I mentioned above.
Low-carb vegetables such as leafy greens, cabbage, brussel sprouts, asparagus, peppers, mushrooms, tomatoes, turnip, zucchini, cauliflower, etc.
Protein sources like fish, poultry, and eggs.
By incorporating brain-healthy foods, staying active, and staying informed about conditions like Alzheimer’s, we can all contribute to a healthier future. Let’s continue to support each other and raise awareness about dementia beyond September. Together, we can make a difference in the lives of those affected by this challenging condition.
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