Changes You Can Begin to Make to Lower Your Alzheimer's Risk

It is never too early to begin to reduce your risk of Alzheimer's

As Dr. David Perlmutter states in "Alzheimer's - The Science of Prevention" (2019), there is no meaningful treatment for Alzheimer's. Therefore, your best approach to protecting yourself from Alzheimer's and your loved ones from the burden of care, is to reduce your risk of developing it in the first place — this should start early on. The process of developing Alzheimer's begins 20 to 30 years before it even starts to manifest itself. So if the typical age of when the effects of Alzheimer's become visibly noticeable is 65, then the process starts when you are between 35 and 45 years of age

Regardless of whether or not you carry the Alzheimer's gene, you have a much better chance of staving off Alzheimer's, than getting rid of it once you have it. We now know so much about Alzheimer's, making reducing your risk of developing it far more achievable — Alzheimer's risk reduction starts by making changes to your diet and lifestyle

and I want to help you!

Reduce (or Eliminate) Processed and Packaged Foods

Why processed foods are bad for the brain:

  • Have very low nutrient value because the nutrients were stripped away during the processing or they are old, 

  • Often have additional ingredients (like chemicals, sodium and preservatives), which the liver has to deal with (instead of its over 500 other functions in the body)

  • Processed foods often contain things that are unrecognizable as food to the body and so stress the body because the immune system is now having to deal with attacking these unknown intruders, 

All of which lead to an INCREASE IN INFLAMMATION.  And inflammation is a significant contributor to Alzheimer’s!!!

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Begin to Adopt a Whole Foods Ketogenic Way of Eating with Lots of Non-Starchy Vegetables

The ketogenic way of eating has been shown to help with many health issues, including epilepsy, diabetes, migraines, autism, some cancers, lymphedema/lipedema, weight loss, athletic performance and Alzheimer’s. 


Broadly speaking, the ketogenic diet is a high fat, moderate protein, low carbohydrate diet, which pushes the body to breakdown fat for energy instead of glucose (the body’s sugar). 


Ketones are a cleaner, more efficient fuel source than glucose, particularly for the brain. Too much glucose is actually toxic to the brain and it leads to excess insulin, and inflammation (which can feel like brain fog and may contribute to the development of Alzheimer’s). Ketones are an efficient, slow-burning fuel source, leading to improved cognition – greater concentration and prolonged focus. 

What does a whole foods ketogenic way of eating look like?

  • Eat high amounts of good quality, anti-inflammatory fats (extra virgin, cold-pressed olive oil, avocado, wild-caught cold water fish, raw nuts and seeds, extra virgin coconut oil, dark chocolate (at least 80% cacao) and whole free-range eggs)


  • Eat moderate amounts good quality protein (whole free-range eggs, beans and lentils, quinoa, free-range poultry, grass-fed/-finished beef and lamb, and the fish, nuts and seeds mentioned above)


  • Eat high amounts of low carbohydrate plant foods (non-starchy grains and veggies (dark leafy greens (kale, spinach, collards, chard, bok choy), onions and garlic, broccoli, cauliflower, brussels sprouts, asparagus) and low-sugar fruits (berries and citrus fruits)

Take your Sleep Seriously

Sleep is incredibly important for brain health!


Good sleep (quality and quantity) helps support our brains INDIRECTLY by supporting:

  • our good gut bacteria, 

  • metabolism, 

  • hormone balance, 

  • immune system (by reducing inflammation, improving our ability to fight off infections), and

  • our ability to cope with stress.  

During sleep is when our brains carry out critical functions and so good sleep helps support our brains DIRECTLY by helping our brains:

  • process information,

  • learn new things,

  • store information and memories, and

  • clean out of toxins and wastes from previous day.

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Plus so much more...

There is so much more that you can do, including, but by no means limited to:

  • Physical exercise: moderate cardio, resistance-training, stretching

  • Stress management

  • Mindfulness and meditation 

  • Positivity

  • Challenging your brain....