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Phil Thompson discusses his fears of dementia
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Dr Marilyn Glenville – a leading nutritionist – spoke exclusively to Express.co.uk to share her expertise on balancing blood sugars, as 70 percent of diabetics go on to develop dementia. “Certain nutrients can be helpful in keeping your brain healthy,” Dr Glenville began. “Omega-3 fish oils are particularly helpful as DHA – one of the major omega-3 fatty acids in the brain – seems to have the most protective effect against Alzheimer’s.”
Dr Glenville continued: “The DHA in omega-3 fatty acids help to prevent the plaque forming in the brain, which is present in Alzheimer’s.
“Omega-3 fatty acids help to improve cerebral blood flow and reduce inflammation.”
Which foods contain omega-3 fatty acids? The National Institutes of Health (NIH) listed cold-water fatty fish, such as:
The NIH confirmed other sources too, lasix uptodate such as:
- Chia seeds
- Fish oil supplements.
READ MORE: How to live longer: Key lifestyle tip that ‘acts as a buffer to effects of brain ageing’
“Other nutrients which can be helpful include an amino acid called acetyl-L-carnitine,” the doctor added.
Dr Glenville explained acetyl-L-carnitin “increases the brain receptors” meaning it is helpful with memory.
“People with Alzheimer’s have been found to have a shortage of the neurotransmitter acetylcholine,” she said.
Acetylcholine is “critical for memory and brain function”, and the neurotransmitter is said to contain choline.
High amounts of choline are found in egg yolks, Dr Glenville stated, as well as nuts and soya.
These foods – egg yolks, nuts, and soya – “are good foods for boosting memory and brain function”.
Dr Glenville is also a fan of supplements. She explained: “Acetyl-L-carnitine works with coenzyme Q10 and alpha lipoic acid to maintain the function of the mitochondria.
“The mitochondria are the power houses of your cells, they provide the energy for your cells to function and survive.
“In one study, people taking vitamins, B6, B12 and folic acid had 90 percent less brain shrinkage compared to those using a placebo.”
Research suggests that there can be up to a 30-year interval between the first development of an amyloid plaque and the onset of dementia.
This is why Dr Glenville stressed that “no matter what age you are, it is never too late to change your diet to help protect your brain health”.
One of the most beneficial habits Dr Glenville suggests is to “eat little and often”.
Having a daily meal plan that includes breakfast, a mid-morning snack, lunch, a mid-afternoon snack, and dinner can help stabilise blood sugar.
Poor blood sugar control has strongly been linked to the development of Alzheimer’s disease.
Thus, Dr Glenville shares her top tips for keeping on top of blood sugar levels:
- Reduce sugar intake
- Eat a balanced breakfast every day
- Have protein with every meal
- Be booze aware.
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