October 17, 2024
3. Diet's Influence in Alzheimer's.
In the previous post, we concluded that neuroinflammation and oxidative stress should be minimized using a multimodal approach. Let’s now explore some strategies, starting with diet as the first focus area.
Diets rich in polyphenols, fatty acids, antioxidants, and vitamin-rich vegetables are known to help reduce inflammation and oxidative stress. Increased intake of omega-3 fatty acids has been shown to be effective. Curcumin positively affects pathways of inflammation and oxidative stress, including the accumulation of amyloid plaques. Vitamins C and B12 are also shown to be effective. Magnesium-rich foods are encouraged, as magnesium is essential for neuronal function and health.
Lion’s Mane mushroom has shown effectiveness in some clinical studies. The use of probiotics has also demonstrated improvements in patients. A vitamin-rich, plant-based diet low in sugars and processed carbohydrates was used in clinical trials that showed similar benefits. Ginkgo biloba is another antioxidant proven effective. Quercetin, a flavonoid found in fruits, vegetables, and other edible plants such as red onions, pomegranate, mango, green tea, and drumstick leaves, has also been found effective.
Gut microbial modification through a plant-rich diet and the avoidance of high-cholesterol foods are gaining attention as important lifestyle changes. This further highlights the mind-body connection, as the microbiota in the GI tract play a role in neuroinflammation. The gut and brain communicate in three ways: (1) through the vagal neurons connecting them, (2) via the endocrine system’s gut hormones, and (3) through the immune system’s cytokines. Fasting, which promotes body healing, can also reduce inflammation markers.
We often assume that taking supplements containing all these nutrients is enough. However, low bioavailability, the blood-brain barrier—which prevents many molecules from entering the brain—and the body’s rapid elimination processes make it difficult to retain them. Therefore, consuming plant-based foods rich in flavonoids and fiber is a better approach, which is why emphasis is placed on a plant-based diet. Dietary changes, however, are psychologically driven and not easy to adopt, as old habits are hard to break. We will address this issue in the next post.