by Erin Whalen 

Research tells us that proper nutrition is essential to defending against deterioration due to age and disease. But did you know that by eating a Mediterranean-style, brain-healthy diet you can effectively delay the onset or progression of Alzheimer’s disease?

Scientific studies continue to show positive links between eating a Mediterranean diet and reduced risk of dementia, including Alzheimer's disease. This is due to the Mediterranean diet’s proven positive effects on improving cholesterol, blood sugar levels, and blood vessel health, as well as reducing inflammation, all of which have been associated with mild cognitive impairment and Alzheimer's disease.

One comprehensive study published in the Journal of the American Medical Association found that individuals who follow a Mediterranean-type diet had a 32-40 percent decreased risk for developing Alzheimer’s disease. This is especially significant as Baby Boomers -- a huge portion of the population – are moving into their golden years, when cognitive decline is common.

In recognition of Mediterranean Diet Month, Senior Living Residences  released nutrition guidelines and recipes from the Memory Preservation Nutrition Program developed over the last five years in conjunction with Nancy Emerson Lombardo, Ph.D, who is an adjunct research assistant professor of Neurology at the Boston University's Alzheimer's Disease Center.

SLR offers a cognitively-protective nutrition program in its assisted living and Alzheimer’s care “Compass Memory Support Neighborhood” communities.

Emerson Lombardo says the message to Baby Boomers is clear – it’s not too late. “Diet changes can benefit individuals of any age, whether or not you have memory loss," she says. "Following the Memory Preservation Nutrition program can be an important step to take to protect your own brain health.”

Eat these brain-healthy foods to stave off dementia.

Fresh fruits, especially brightly colored fruits, such as blueberries and raspberries. Berry compounds counteract inflammation in the body, which has been associated with Alzheimer’s disease.

Vegetables, especially leafy green vegetables, for their high levels of vitamins E and D, and dietary fiber. Eaten on a regular basis, vegetables have a positive effect on brain health and help prevent age-related illnesses.

Specific spices that have protective properties – cinnamon, rosemary, oregano, and turmeric reduce inflammation and increase blood flow. Cinnamon is also known to regulate blood sugar and reduce cholesterol, important to brain health.

Whole grains. Substituting whole wheat products for white flour, bread, rice and pasta helps maintain weight and improve cardiovascular health, which directly contributes to brain health.

Foods containing omega-three fatty acids. Omega-3s are naturally found in your brain and as you age, levels of these fats in your body drop. Food sources of omega-3s such as fish, green vegetables, walnuts and flax seed replace the losses and improve transmission of nerve impulses.

A handful of nuts a day as a snack provides your daily dose of Vitamin E - which is a powerful protector of the brain.

Use stevia, a natural sugar substitute, as well as molasses and brown sugar, instead of high fructose corn syrup and refined sugar, to control blood sugar. The hippocampus of the brain, an important region for memory, is sensitive to changes in blood sugar levels.

For more brain healthy nutrition tips and delicious recipes, and to order a sample of SLR’s own unique spice blend “Spice of Life” - a delicious mixture of spices, fruits, and vegetables with health protecting properties, click here. 

To learn more about the  Alzheimer’s care programming being implemented at SLR’s Compass Memory Support Neighborhood communities, visit their website.

Erin Whalen writes from Boston, where she is Alzheimer's Care Specialist for Senior Living Residences, a company that provides a variety of senior care and assisted living options in New England.