Alzheimer’s: 6 foods to eliminate to reduce the risk of the disease

Alzheimer’s disease, a neurodegenerative condition. Although it is rare before the age of 65, its symptoms include memory loss, cognitive impairments, orientation problems, and a progressive loss of autonomy. While no curative treatment exists yet, several risk factors influence the development of this condition. Among them are genetics, physical inactivity, poorly controlled cardiovascular diseases, and head trauma. Additionally, diet plays a major role in preventing cognitive disorders and dementia. Here are the foods you should limit to protect your brain.

Foods to Avoid to Reduce Alzheimer’s Risk :

1) Alcohol

Excessive alcohol consumption, defined as more than three drinks per day, can lead to brain damage, thus increasing the risk of developing Alzheimer’s. Ethanol found in all alcoholic beverages, whether wine, beer, or spirits, disrupts cerebral blood flow, damaging the nervous system.

2) Tap Water

While staying well-hydrated is crucial, tap water may pose risks. According to a study conducted in 2000 (PAQUID), areas where the water contains more than 0.1 mg/liter of aluminum sulfate have nearly double the risk of developing Alzheimer’s. This compound, used to clarify water, acts as a neurotoxin, accumulating in brain tissue and accelerating neuronal aging.

3) Fried Foods

Fried foods, which are high in trans fats, are linked to brain inflammation and the formation of amyloid proteins, markers of Alzheimer’s disease. A 2019 Japanese study demonstrated that individuals with high trans fat consumption have an increased risk of dementia. French fries, donuts, and chicken nuggets should be avoided to maintain brain health.

4) Red Meat

Although red meat provides iron, excessive consumption can be harmful to health, particularly due to the oxidative stress it causes. This stress promotes the formation of free radicals, which can damage brain cells. For better health, it is advisable to choose lean white meats and fish.

5) Processed Foods and Sweets

Prepared meals and ultra-processed foods, often high in salt and saturated fats (trans fats), are particularly harmful to brain health. Similarly, sugary treats like candies, cakes, and other sweet snacks, while enjoyable, are not recommended. It’s better to opt for dried fruits, such as walnuts and almonds, which are beneficial for the brain.

6) Margarine

Margarine, rich in trans fats, has also been linked to an increased risk of dementia. A 2012 study suggested that diacetyl, a flavoring used in some products like margarine, could be associated with cognitive decline when consumed in large quantities.

Dairy Products: An Open Debate

While the link between dairy products and Alzheimer’s remains controversial, some studies suggest that excessive cheese consumption, which is rich in homocysteine, could be a risk factor. However, other research, such as a 2020 study, found that moderate cheese consumption might have protective effects against cognitive decline. Therefore, caution is advised when consuming dairy products.

Other Tips to Reduce Alzheimer’s Risk

While there is no foolproof method to prevent Alzheimer’s, adopting a healthy lifestyle can reduce the risks. A balanced diet, rich in antioxidants, omega-3 fatty acids, and vitamins, is essential. The Mediterranean diet, which includes fruits, vegetables, whole grains, fatty fish, and olive oil, is particularly recommended. This diet also limits processed foods and added sugars.

Physical exercise is crucial as well. Regular physical activity, such as brisk walking or swimming, improves blood circulation, brain oxygenation, and promotes neurogenesis (the creation of new neurons).

Finally, stimulating your mind and maintaining social relationships are essential to sustaining good cognitive health. Reading, solving puzzles, learning a language, or playing a musical instrument are beneficial activities. Quality sleep is also fundamental to allow the brain to regenerate and eliminate toxins, such as beta-amyloid proteins linked to Alzheimer’s.

In summary, although no method guarantees total prevention of Alzheimer’s, adopting a healthy lifestyle—both in terms of diet and physical activity—remains one of the best strategies to protect your brain and preserve your cognitive abilities.