October 17, 2024
3. Diet's Influence in Alzheimers.
We concluded in the previous post that neuroinflammation and oxidative stress need to be minimized using a multimodal approach. Let’s look at some strategies, diet being the first one we will look at here.
Diets rich in polyphenols, fatty acids and antioxidants and vitamin rich vegetables are known to work against inflammation and oxidative stress. Increased intake of Omega 3- fatty acids are shown to be effective. Curcumin is shown to affect the pathways of inflammation and oxidative stress, including accumulation of amyloid plaques. Vitamin – C, and B12 are shown to be effective also. Magnesium rich foods are encouraged as Magnesium is essential for neuronal function and health. Lion’s Mane mushroom is shown in some clinical studies to be effective. Use of probiotics has shown improvements in patients. Vitamin rich plant based diet low in sugars and processed carbs is also used in the clinical trials that showed the improvements. Ginkgo Biloba is another antioxidant proven effective. Quercetin is also effective which is a flavonoid and is available in fruits, vegetables and other edible plants. Some of them are red onions, pomegranate, mango, green tea, and drumstick leaves. Gut microbial modification with a plant rich diet and avoidance of high cholesterol is also getting attention as a lifestyle change This again shows the mind – body connection where the microbiota in the GI tract has implications in neuroinflammation. Gut and brain communicate through three ways, 1) the vegal neurons that connect the gut and brain, 2) via endocrine system gut hormones, 3)immune system’s cytokines. Fasting leading to body healing can reduce inflammation markers.
We tend to think that we can take supplements which contain all of the above and be done. But low bioavailability, blood brain barrier where not all molecules can cross into the brain and quick removal by the body makes it difficult to retain them. Therefore, plant based foods that have various flavonoids and fiber is a better way to get them and why there is an emphasis on plant based diet. But dietary changes are psychologically driven, not easy to change old habits. We will address this issue in the next post.