So far, we have discussed Alzheimer’s research showing that lifestyle changes can reverse the disease, explored the underlying molecular mechanisms, and reviewed the role of diet. There’s nothing particularly new about dietary advice—we’ve heard it all before—but what’s truly promising is that definitive clinical trials now show, conclusively, that lifestyle changes can make a measurable difference.
October 15, 2024
4. Socio-Psychological Behaviors of Diet
Changing one’s lifestyle isn’t easy. So, let’s step away from Alzheimer’s biology for a moment. We often believe we can change, but consistent daily habits take time to build. For example, I replaced my daily coffee with tea made from ingredients known to reduce inflammation—but it took me almost a year for it to become a routine. I had to experiment with the recipe to make it taste great, feel energizing, and still wake me up like coffee does. The recipe is shared on my website, mindyourthoughts.org, where I’ll also be posting more healthy replacement ideas. Please check it out from time to time.
Similarly, our diets often lack healthy oils, as the oils we use are mostly consumed through cooking. You can enhance your meals by adding coconut oil, ghee, or olive oil to salads, lentils (which pair particularly well), rice, roti, or bread. Additionally, rice, roti, and bread can be made using cauliflower as a substitute for processed grains. However, adopting these changes requires a significant shift in mindset and attitude.
Sugars act as potent inflammatory agents, so developing creative habits to reduce or replace them is essential. I typically take a very small portion of a sweet item, then avoid looking at it afterward and eat a substitute—such as a betel leaf or an antacid tablet—to signal to my body that the meal is complete.
Instead of regular milk, I switched to almond, cashew, oat, and soy milk. I make the first three at home just before using them, so they taste fresh. Since yogurt is probiotic, I also figured out a way to make yogurt from these plant-based milks. The experimentation took time, but eventually, I perfected the taste and consistency to suit my preferences.
When I’m at dinner parties, I scan the food first, stand in line, and decide how to combine the dishes to align with my alternative-diet goals. I’ve found that using curries as dressings for salads and adopting other creative approaches can make healthier choices both enjoyable and satisfying.
I’ve come up with substitute behaviors for drinking alcohol, such as bringing my own coconut water or watermelon juice to mix with other non-alcoholic drinks at the bar.
So, bottom line—you have to be creative, persistent, and fully committed to lifestyle changes to turn them into part of your daily routine.