Although the main cause of Alzheimer's is still unknown, there is growing scientific evidence that this disease is caused by a combination of risk factors, some of which are not modifiable - basically, age and genetics - and others that are.

Recent studies claim that 1 in 3 cases of Alzheimer's could be avoided by adopting healthy lifestyle habits¹. Along with regular physical exercise, cognitive activity, social relationships, and restful sleep, Diet is one of the basic pillars for having a healthy brain.  

As explained by the Dr Nina Gramunt, neuropsychologist and technical director of the Social and Outreach Area of the Pasqual Maragall Foundation, “We know that what is good for the heart is also good for the brain. Nutrition plays a fundamental role in enjoying good general health, as well as good brain health: it helps us control cardiovascular risk factors and, at the same time, protects us from cognitive decline and dementia. We are very lucky because the Mediterranean diet is our culture's own, scientifically recognised for its preventive value in cardiovascular diseases and, very probably, in Alzheimer's.”

Omega-3 fatty acid research

The research center of the Pasqual Maragall Foundation, the Barcelonaβeta Brain Research Center (BBRC), in collaboration with the Hospital del Mar Institute for Biomedical Research (IMIM) has a line of research underway focused on certain dietary components that may help prevent Alzheimer's.

Oxidative stress and chronic inflammation can lead to the development of cardiovascular diseases and Alzheimer's. In this sense, the Dr. Aleix Sala, the researcher in charge of the study at the BBRC, says that “It can be very helpful consumption of plant-based foods, because they provide us with antioxidants, and the regular consumption of oily fish, which will provide us with omega-3 fatty acids. It has been seen that these compounds, some of which have accumulated in the brain since before birth, play a key role in helping to prevent cognitive decline. And, specifically, the walnuts They are very beneficial because they provide us with antioxidants and omega-3 fatty acids.”.

Currently, the Dr. Sala is analyzing, through questionnaires and blood samples, whether the intake of these fats is related to biomarkers of Alzheimer's disease in the more than 2,000 participants in the BBRC Alfa Study, promoted by the ”la Caixa” Foundation.

The 10 pillars of the Mediterranean diet

Declared Intangible Cultural Heritage of Humanity, the Mediterranean diet is healthy, varied and balanced. It is rich in plant-based products and oily fish, and could help prevent, or at least delay, the onset of Alzheimer's.

The Pasqual Maragall Foundation, from its blog “Let’s talk about Alzheimer’s”, advises following this decalogue to take care of our brain:

1. Extra virgin olive oil. It has many beneficial properties for health, and we can use it in salads and raw, as well as for cooking and as the main fat.
2. Fresh food. It is important to consume seasonal foods that are as fresh as possible and minimally processed.
3. Vegetables, in abundance. Two servings of vegetables a day are recommended, as well as three daily servings of fruit, legumes (3/4 times a week) and nuts (3-7 times a week).
4. Bread and cereals. Preferably whole grains, it is recommended to consume them daily for their energy contribution.
5. Milk and derivatives. We should consume dairy products such as milk, cheese and yogurt daily, preferably low-fat, skimmed or semi-skimmed.
6. Fish, another must. We should eat it 3 times a week, trying to have one or two portions of it be oily fish. On the other hand, red and processed meats should be consumed in moderation, as well as eggs, with a maximum of 3/4 a week.
7. Water, source of life. It is an essential drink, and it is important to consume between 1.5 and 2 litres daily, either in glasses of water, infusions (without sugar) or in low-fat broths. Occasionally we can opt for sugar-free refreshing drinks and, as for wine, it can be consumed in moderation (1 glass a day for women, and 2 for men).
8. Stir-fries and spices. Sautéed tomatoes, garlic, leeks or onions are highly recommended, especially with vegetables, pasta or rice, at least twice a week. Spices and aromatic plants are the perfect allies to add flavour to our dishes.
9. Avoid fried foods. Cooking is just as important as the ingredients, and we can choose to steam, bake, grill, roast or boil. We should limit frying and battering as much as possible and, in the case of stews and casseroles, they should be cooked with extra virgin olive oil.
10. Limited food and cooking. It is important to minimize the consumption of salt and fats (butter, margarine, cream, etc.), alcoholic beverages, cured and semi-cured cheeses, sausages and red meat, sweets, snacks, industrial pastries, pre-cooked dishes, carbonated and sugary drinks, fried and battered foods.

Along with a nutritious and healthy diet, it is important to exercise moderately, get a good night's sleep, and cultivate personal relationships and curiosity to learn. These factors will help us keep our brains fit and prevent the development of diseases such as Alzheimer's.

Check out the infographic here.