Foods to fight dementia

Alzheimer's disease (AD), the most common cause of dementia, is a condition in which nerve cells in the brain die or are disrupted from functioning properly. (Dementia is a general term used to describe the symptoms of a group of diseases that cause a progressive decline in brain function.) Alzheimer's disease was identified in 1906, after German physician Dr Alois Alzheimer found abnormal clumps and bundles of fibres in the brain tissue of a woman with mental illness. The cause of this irreversible disease is unknown. We do know that dementia is more common in older people: it affects approximately 20% of all people over the age of 80, according to Alzheimers New Zealand. The majority of these will have Alzheimer's disease. The disease should be diagnosed correctly so that support can be provided as symptoms worsen. Looking after someone with Alzheimer's disease can become emotionally and physically exhausting. Sufferers eventually need 24-hour care, which usually means support in an environment such as a nursing home. The symptoms of Alzheimer's disease and dementia vary for individuals and with time. On average, sufferers live for eight to 10 years after diagnosis. They experience memory loss and changes in thinking ability and social skills, which worsen with time. Early symptoms of the disease Difficulty in remembering people and events, especially recent events Difficulty in performing familiar tasks such as eating, shopping, cooking and showering Being confused about time and place Having problems with language and speech Have problems understanding what others are saying Having less 'get up and go' Finding it hard to manage money There is no cure for the disease but there are treatments other than medication that can slow down the symptoms. These treatments include nutritional supplementation, with adequate fluid intake, and increased consumption of fish, antioxidants such as vitamins E, C and A and polyphenol, which is found in red wine, and B vitamins, including B6, folate, and B12. In addition, it is important to include all recommended nutrients in the diet. Reduced intakes of total energy, total protein, carbohydrates, fats and micronutrients including vitamins and minerals have also been found to contribute to a faster progression of symptoms. Here are some useful guidelines: Enjoy a wide variety of nutritious foods Keep active to maintain muscle strength and a healthy body weight Eat at least three meals every day Care for your food: prepare and store it correctly Eat plenty of fresh vegetables (including legumes) and fruit Eat plenty of cereals, breads and pastas Eat a diet low in saturated fat Drink adequate amounts of water and/or other fluids If you drink alcohol, limit your intake Choose foods low in salt and use salt sparingly Include calcium-rich foods Use added sugars in moderation Make sure your diet is low in saturated fat Foods that contain polyunsaturated fats and omega-3 fats include: vegetable oils polyunsaturated margarines wheatgerm whole grains fatty fish, such as salmon, tuna, sardines, trout, mackerel What foods should we eat? Recent studies have shown that within a population the types of fats that are most commonly eaten affect the prevalence of Alzheimer's disease. Societies that traditionally consume large amounts of foods with saturated fats –  in particular meats, full-fat dairy products, biscuits and pastries – have been shown to have a higher incidence of Alzheimer's disease. On the other hand, societies that have adopted a diet high in polyunsaturated fats, in particular the omega-3 fats, have a lower incidence of Alzheimer's disease. These polyunsaturated fats that contain omega-3 are found in fatty fish, oils and vegetables. At least one serve per week of fatty fish has been associated with a reduced decline in memory. Consumption of antioxidants, in particular polyphenol and vitamins C, E and A, have been found to be significantly associated with a slowing down of the progression of Alzheimer's disease. Antioxidants are compounds found in cells that mop up or scavenge for harmful oxidised compounds in our bodies. These harmful products are termed free radicals. There is some evidence that brain damage caused by certain free radicals can contribute to the development of Alzheimer's disease. The antioxidant vitamins C and A are found in many fruits and vegetables. Each has a different effect but they appear to work together in scavenging free radicals. Vitamin E, when consumed from food sources rather than supplements, has also been associated with a reduced risk of the disease. Polyphenol, another antioxidant, is found in red wine. Polyphenol has been found to reduce the rate of progression of Alzheimer's when small amounts of red wine are consumed. In addition, vitamins B6, B12 and folate have been shown to reduce the progression of the disease. The dose and duration of a regime of antioxidant or vitamin supplementation as a possible prevention for Alzheimer's disease is yet to be determined. Researchers have shown that midlife physical activity is linked to reduced rates of the disease. Foods rich in vitamins A, C, E and B Vitamin A is found in: yellow, orange and green fruits and vegetables such as apricots, mango, rockmelon, carrots, spinach, pumpkin, sweet potato and broccoli Vitamin C is found in: citrus fruits and juices such as oranges, mandarins, lemons and limes, guava, mango and pineapple Vitamin E is found in: vegetable oils and whole grains, sunflower, cottonseed, safflower and olive oils, polyunsaturated margarines, wheatgerm B12 is found in: lean meats fish eggs milk fortified breakfast cereals soy milk B6 is found in: lean meats poultry fish whole grains barley Folate is found in: Vegemite/Marmite leafy vegetables whole grains Caring for Alzheimer's sufferers It is not only important to know what foods support the slowing down the progression of Alzheimer's disease, but it is also important to know how to make these foods available to the person suffering the disease. This is because maintaining good nutrition for people with this condition presents challenges since they may: Experience a loss of appetite Develop an insatiable appetite or a craving for sweets Forget to eat and drink Forget how to chew or swallow Experience a dry mouth or mouth discomfort Be unable to recognise the food and drink they are given As a carer, you might try the following: Use an alarm clock or phone call to remind a relative of a mealtime. Have snacks that are easy to eat, like finger foods that do not require cutlery, on hand. Choose foods that don't need to be refrigerated and that can be left out where they can be easily seen, such as crispbreads with Vegemite, soft fruits in a bowl covered with plastic wrap, cubes of hard cheese, and covered glasses of juice. Make meals a shared social occasion. Make use of pre-prepared meals such as meals-on-wheels or frozen meals from supermarkets. Stock up on healthy snacks such as yoghurt, cheese or dried fruit. Put music on during mealtimes; older people often enjoy familiar music while they are eating. Keep active 30 minutes at least twice a week will contribute to brain fitness, sharpen your intelligence and help control any mood swings. Activities to consider: • walking • swimming • golf • water aerobics • gentle stretch exercises • lawn bowls 5.  Seafood Shellfish, including oysters, mussels and scallops, are great sources of zinc. Squid, prawns and other fish including salmon also have some zinc. (Lean red meat is another fantastic source; low-fat dairy products, whole grains, beans and nuts are other sources.) Why? The mineral zinc has a vital role when it comes to immunity. Zinc helps ensure the white blood cells which help the body to fight infection are able to work at their best. Getting enough zinc through the diet can keep the body working at its best, but as with iron, too much can suppress the immune system – so food is the best way to get the zinc you need. Easy ways to include seafood in your diet Oysters are in season – enjoy them raw with a squeeze of lemon and some grainy bread. Mussels are cheap and tasty. Steam in a large pot with wine and garlic until they open, remove from shells and toss with pasta, tomatoes, parsley and olive oil. Have seafood meals twice a week. Add prawns, squid or salmon to your stir-fry instead of your usual chicken. 6.  Nuts Nuts not only have immune-boosting power from zinc, iron and the B vitamins, but also have the added value of being sources of other vitamins and minerals which support the immune system. All nuts are good and they have different benefits: Brazil nuts are rich in selenium; almond and peanuts are good sources of vitamin E. To get the best from nuts, choose a variety. Why? The nutritional goodness in nuts helps support the immune system as a whole – they are a good addition to everyday eating. Easy ways to include nuts in your diet Add a tablespoon of chopped Brazil nuts, walnuts and almonds to your breakfast cereal or porridge. Make nuts your snack – but remember, nuts are high in kilojoules, so if you are watching your weight, stick to a quarter of a cup or less. Sprinkle chopped nuts on your salads, stir-fries or curries. Unsalted varieties are best.