Alzheimer’s Disease Prevention

Alzheimer’s Disease (AD) is the most common type of dementia, accounting for 60-80% of all dementia cases.

Like other forms of dementia, AD is an inflammatory degenerative brain disease. It causes difficulties with learning, memory, and behavior. As the disease progresses, individuals may lose the ability to speak, swallow, and respond to their environment.

Although it is not possible to reverse the condition, I have decided to write this section for health education purposes and to promote the prevention of this terrible condition.

I have witnessed the cruel effects of this disease as a close family member suffers from dementia. Seeing the impact on their life and loved ones has made me even more interested in this topic.

 

Causes of Alzheimer’s Disease

Alzheimer’s is characterized by the abnormal build-up of amyloid plaques and tau protein fibers in brain tissue.

However, these plaques and protein tangles also occur in the brain tissue of healthy people as they age, so they are not the sole cause of AD. In addition, there is evidence that amyloid beta serves a crucial purpose in protecting the brain from invading microbes.

As people get older, the immune system and blood-brain barrier become increasingly compromised, making it easier for microbes to enter the brain. This suggests that other factors are needed for AD to develop, not just the build-up of amyloid beta.

 

Genetic Risk Factors for Alzheimer’s Disease

It is important to address the genetic connection for AD. Genetics alone do not determine whether you will develop AD, but certain genetic variants affect your risk of developing AD.

One of the strongest variants is in the APOE4 gene. This gene codes for the production of apolipoprotein E, a carrier protein that transports cholesterol in the brain to build healthy membranes for brain cells. People who carry two copies of variant APOE4 are estimated to have a 60% chance of developing AD by age 85 (National Institutes of Health, 2024).

However, genetic causes account for less than 1% of AD patients. It’s important to remember that what you eat and how you live your life is the biggest determinant of genetic expression. Taking preventative steps is important whether this disease runs in your family or not.

Alzheimer’s Disease is multifactorial – there isn’t one single cause. Instead, there are many risk factors at play, and each person with AD has their own pathway to the condition. There is one common thread in these risk factors, though, and that is inflammation. This is why an anti-inflammatory diet and lifestyle are paramount for the prevention of AD.

 

Risk Factors for Alzheimer’s Disease

Insulin Resistance and Metabolic Dysfunction

Growing evidence supports the concept that AD is a metabolic disease mediated by impairments in glucose utilization and energy metabolism in brain cells. It has even been termed “Type 3 Diabetes” because of the way brain cells are no longer able to access and utilize glucose.

 

Heavy Metal Toxicity

Metals like copper and iron are important for normal brain and nerve function but become toxic at high levels. Heavy metal toxicity can cause oxidative stress and inflammation, disrupt mitochondrial function, and impair the activity of various enzymes (Islam et al, 2022).

Mercury is particularly harmful as it primarily targets brain tissue. Mercury toxicity is associated with disorders that trigger AD, and AD patients have higher concentrations of mercury in their brain tissue and blood (Paduraru et al, 2022).

 

Stress, Chronically Elevated Cortisol Levels, and Low DHEA

DHEA and DHEA-S are abundant in brain tissue where they help regulate the activity of neurons. Levels decline with age and low levels may contribute to the development of AD (Pan et al, 2019).

Studies show that high cortisol is associated with impaired memory and poorer cognitive functioning, executive functioning, language, and processing speed (Ouanes & Popp, 2019 ).

It may also have a neurotoxic effect on the hippocampus (usually the first area of the brain to be affected by AD) and promote oxidative stress and amyloid beta activity (Ouanes & Popp, 2019). If you are experiencing chronic stress and need help with managing cortisol levels see our Personalized Advice for Cortisol Regulation.

 

Inflammation and Oxidative Damage

Food sensitivities and compromised gut health can amplify inflammation. One of the main culprits behind poor gut health and food intolerance is gluten. Gluten causes significant digestive and cognitive problems for many people because of its impact on intestinal permeability.

Researchers now think gluten may have the same effect on the blood-brain barrier as it does on the lining of the gut,  potentially triggering inflammation in the brain (Ashok, 2022).

 

Nutrient Deficiencies

Deficiencies in B12, folate, B6, B3, B1, omega 3, D3, and zinc are associated with cognitive impairment. The long-chain omega-3 fatty acid is crucial for brain cell membrane function and brain cell communication, while B vitamins and zinc are essential for methylation.

Methylation is a biochemical process that happens billions of times a day in your body. It acts like a biological switch, turning genes “on” and “off” and catalyzing other reactions. Healthy brain cells rely on efficient methylation – without it, the risk of inflammation and neurodegeneration increases.

Exactly how D3 supports brain health is still being investigated, but it does play a key role in cognitive health, especially as we age. Research from the American Academy of Neurology found that study participants with low levels of vitamin D3 were 70% more likely to develop Alzheimer’s compared to participants with normal levels (Littlejohns et al., 2014). Those who were severely deficient in D3 had a 125% increased risk.

You may be eating plenty of these nutrients but if you have digestive problems or regularly use PPI (Proton Pump Inhibitor) drugs you will not be absorbing them. It is vital to address gut health to support brain health – see our Personalized Advice section on GORD, GERD, and Acid Reflux for help with this.

 

High Homocysteine

Homocysteine is a biomarker for methylation. High homocysteine indicates poor methylation and an increased need for B vitamins and zinc.

 

Excess Alcohol Intake

Evidence suggests that high alcohol intake aggravates the development of AD while low intake may have some protective effects (Chandrashekar et al, 2023). On the Eat Burn Sleep plan you can still enjoy the occasional drink if you’d like to – just follow the guidance in the Orange Food List. After all, life is for living, and it’s fun to celebrate with friends!

 

Cardiovascular Disease

Beta-amyloid has also been found in arterial plaques. Data suggests that cardiovascular disease and cardiovascular risk factors are associated with an increased risk of AD and its precursor stage of mild cognitive impairment (MCI) (Tini et al, 2020).

 

Thyroid Dysfunction

We know that underfunctioning thyroid hormones can worsen symptoms of AD while conversely, AD can contribute to thyroid dysfunction by disrupting thyroid hormone production and activation(Li & Liu, 2024).

For more advice on thyroid health, see our Thyroid Conditions section.

 

 

Signs and Symptoms

Symptoms of AD usually progress slowly over several years. In the early stages (often called Mild Cognitive Impairment), individuals may have trouble remembering recent conversations or events,  misplace items like keys or mobile phones, have difficulty recalling words and names, ask questions repetitively, and become increasingly forgetful.

 

As the disease progresses, memory problems get worse and may be accompanied by:

• Mood swings, agitation, anxiety, and/or paranoia
• Confusion and disorientation
• Sleep problems
• Difficulty speaking
• Obsessive, repetitive, or impulsive behavior
• Hallucinations and delusions
• Loss of spatial awareness

 

In late-stage AD, individuals may show signs of:

• Aggression and paranoia
• Difficulty swallowing
• Weight loss
• Incontinence
• Difficulty walking and moving around
• Gradual loss of speech
• Significant problems with short and long-term memory

 

Nutrition Advice for AD

The Eat Burn Sleep meal plans and recipes address inflammation wherever it occurs in your body – including your brain. To optimize cognitive health and help prevent Alzheimer’s, I recommend following our meal guides and food lists. They will provide you with plenty of B vitamins, omega-3 fats, and antioxidants to support healthy brain function.

For extra support, I suggest you follow the Liver Detoxification advice for 1-3 weeks, twice a year, in Spring and Autumn. This can help support toxin clearance and healthy methylation.

 

Foods to Avoid

Excess amounts of alcohol: Follow the food lists and enjoy small amounts of alcohol as a weekly treat from Week 2 onwards in the 6-week Reset.

 

Ultra Processed Foods (UPFs): These are not foods; they are edible products from a laboratory. Packed with emulsifiers, refined sugars, refined seed oils, additives, and flavorings, UPFs wreak havoc on the gut microbiome and promote inflammation.

 

Gluten: If you are concerned about developing AD or any other form of dementia, minimize gluten as much as possible.

 

All the foods on the Red List.

 

Foods to Favor

Oily fish: Salmon, sardines, mackerel, anchovy, herring, and trout are excellent sources of omega-3 fats and vitamin D3 for brain health.

 

Colorful fruits and vegetables for the phytonutrients that have powerful anti-inflammatory and antioxidant activity in the brain and gut.

 

Leafy green vegetables: A vital source of folate and other B vitamins for methylation.

 

Good quality red meat, poultry, fish, and seafood for bioavailable zinc, iron, and B12.

 

Caviar and other fish roe: Some of the richest sources of the omega 3 fat DHA (docosahexaenoic acid) found in high concentrations in brain tissue.

 

Eggs: A good source of protein, zinc, omega 3, D3, B12, and other B vitamins.

 

Olive, avocado, and flaxseed oil: Cold-pressed, unrefined olive, avocado, and flaxseed oils supply monounsaturated and polyunsaturated fats needed for managing inflammation and brain health.

 

Coconut oil is a vital source of Medium Chain Triglycerides (MCTs). Brain cells use MCTs for fuel as an alternative to glucose.

 

Anti-inflammatory herbs and spices like ginger, cinnamon, rosemary, and black pepper.

 

 

Lifestyle Advice

Follow the Movement guides and enjoy daily movement and meditation. Exercise outside as much as you can to benefit from the fresh air and natural daylight.

Studies show that exercise enhances brain function and helps regulate dopamine levels (Sutoo & Akiyama, 2003). Even a brisk 10-minute walk will stimulate blood and oxygen circulation to your brain, to deliver nutrients and lift your mood.

You can access all of our movement videos and library of guided meditations at any time.

 

 

Supplement Advice

Here are my recommended supplements for optimizing brain health and managing cognitive decline. You can find many of them on the Yalda Loves page where I share the high-quality, evidence-backed products that I use for myself and with clients.

If you are currently taking medication, we recommend you consult your healthcare practitioner before using supplements. Herbal and nutritional supplements may contraindicate with certain medications so it is important to check first.

 

Omega 3 oils: 2000-3000mg per day, providing 500-750mg of DHA. Fish oils are the best source, but if you prefer a vegan source, opt for DHA derived from algae.

 

Magnesium: I recommend 200-400mg per day of magnesium citrate or glycinate as highly bioavailable forms.

 

B vitamin complex that includes 200-400mcg folate, at least 10mcg B12, and 25mg-50mg each of B6, B1, and B3.

 

B12: If your levels are deficient you may need injections from your doctor or a high-dose supplement providing 500mcg-1000mcg of B12.

 

Zinc: If you need extra zinc, opt for 10-15mg zinc picolinate per day as it is a highly absorbable form. Zinc is often found to be deficient in AD patients but it is also implicated in the pathology of Alzheimer’s disease. It binds to amyloid beta, promoting its aggregation into neurotoxic species. The general disruption of zinc homeostasis in the brain results in synaptic and memory deficits.

 

Vitamin D3: Nearly everyone needs to supplement with at least 1000iu of D3 in winter. Most people need to supplement all year, especially if you have dark skin or spend a lot of time indoors. I recommend testing your D3 levels at least once a year and supplementing with an oral spray, tablets, or capsules.

 

If you want to prevent Alzheimer’s Disease, start following these recommendations as soon as possible. With the right foods, nutrients, and daily movement, you can preserve your cognitive function and stay brain-sharp as you age.