Alzheimer's disease is on the rise worldwide. In 2023, the WHO notes 55 million cases worldwide with 10 million new cases per year.
It is a so-called neurodegenerative pathology, that is to say that it is the result of a progressive dysfunction of the connections between neurons.
At the physiological level, Alzheimer's disease is mainly due to the abnormal aggregation of a protein, the TAU protein, which plays a role in the maintenance and structure of neuronal networks.
Concretely, the patient will have problems with memory, language, speech, learning, etc.
The goal of micronutrition is to protect the TAU protein from inflammation and oxidation, and therefore its dysfunction.
1. Rebalance Fatty Acid Intake
Reduce the intake of saturated fatty acids and trans fatty acids and increase your intake of omega 3. In practice, it is necessary:
- Reduce consumption of red meat (beef, pork, mutton, lamb, veal) to twice a week. Choose organic meat from the flax industry. A normal portion of meat is 100-125 g.
- Avoid the consumption of prepared meals and other industrial products.
- The normal daily consumption of butter is 10 g.
- The normal daily consumption of cheese is 30 g.
- Use olive oil for cooking and an oil rich in omega 3 (rapeseed, walnuts, flax) for cold preparations.
- Add ground flax seeds to salads and yoghurts.
- Eat small oily fish (mackerel, sardines, herring) 2 to 3 times a week.
2. Increase your Level of Antioxidants
Protect the brain from neuro-inflammation. In practice, it is necessary:
- Eat vegetables with every meal and green vegetables every day.
- Consume 1 to 2 fruits per day and particularly red fruits, kiwi, and orange.
- Ensure a good intake of vitamin E: nuts, green vegetables, avocado, cold-extracted oils, whole grains.
- Optimize your zinc intake: oysters, shellfish, fish, almonds, whole grains.
- Optimize your selenium intake by consuming 2 to 3 Brazil nuts per day.
- Balance your vitamin D level: the blood level must be between 50 and 70 ng/ml.
- Consume 1 g of cinnamon per day.
- Use spices like turmeric and ginger regularly.
3. Protect your brain from toxins
The best way to detoxify is not to intoxicate ;-). In practice, it is necessary:
- Aluminum should be avoided as much as possible!
- Favor unprocessed foods, without food additives, from organic farming and opt for short circuits.
- Prefer foods without packaging, avoid plastic boxes.
- Invest in glass containers/jars for conservation.
- Choose stainless steel cooking utensils, avoid plastic dishes.
- Choose glass or porcelain molds (need to be greased and floured unfortunately…). A good alternative can be the silicone mold only if it is a platinum silicone with the mention "certificate of conformity for suitability for contact with food". The country of origin must also be indicated on the label.
- Favor gentle cooking. For cooking in the oven, reduce the temperature indicated and lengthen the cooking time.
Example: cooking indication 180° for 20 minutes at 150° for 25 minutes
- Limit exposure to fertilizers and pollutants: Wash fruits and vegetables well, favor organic. Wash them with water mixed with baking soda.
Here is a list of the fruits and vegetables most sensitive to pesticides:
Fruits: Cherry, Strawberry, Raspberry, Nectarine, Peach, Pear, Apple, Grape
Vegetables: Carrot, Celery, Kale, Pumpkin, Cucumber, Squash, Spinach, Green beans, Pepper, Salad, Mushrooms.
- Limit exposure to POPs (persistent organic pollutants): choose creams, shampoos, shower gels and make-up that are as natural as possible; Avoid taking receipts, dry cleaning, detergents and industrial softeners; Choose natural household products; In commercial products, look at the labels and avoid products containing unnatural texturizing or thickening agents which are generally indicated by E4XX
- No supplementation containing iron or copper unless deficiencies detected on the basis of a blood test.
4. Optimize your methylation rate
A blood test for homocysteine, methyl-folate and vitamin B12 is recommended. In practice, it is necessary:
- Monitor your vitamin B12 and B9 levels. Vitamin B9 (or folate) is found in green leafy vegetables, especially cabbage. Vitamin B12 is found in meat and dairy products.
5. Practice a physical activity
30 minutes of light to moderate physical activity daily.