Are your tickles more like twitches? Do you find yourself losing the plot more and more these days? It may be time to take a deeper look into the state of your gut health. There is an important link between how well our digestive system is functioning and Alzheimer’s Disease. Having this awareness can make all the difference in staving off cognitive decline. We’ll help lift the lid on this complicated topic so you can be better informed (and maybe even prevent!). Read on for everything you need to know about how gut health impacts Alzheimer’s Disease.
What is Alzheimer’s disease and what are the symptoms
Alzheimer’s disease is a brain condition that gradually impairs brain health, leading to the loss of brain function. Common signs of Alzheimer’s tend to include impaired memory and cognition, confusion and disorientation. Other signs may be behavioral changes such as irritability, as well as communication difficulties. Taking proactive steps to maintain brain health while recognizing the subtle signs of cognitive decline through regular physician checkups can help those at risk of developing this debilitating disorder.
The link between Alzheimer’s disease and gut health
It’s no secret that gut health serves a critical role in overall human health. However, its impact on the risk of contracting Alzheimer’s disease is especially noteworthy. Early studies focusing on the link between gut microbes and Alzheimer’s risk suggest that disruptions to the balance of gut bacteria may increase risk pathways for nervous system malfunction. This in turn could heighten an individual’s risk of developing the disease. These findings provide insight into the notion that our physical interaction with particular bacteria, which scientists refer to as “gut/brain axis,” can ultimately influence cognitive function.
While research on this intricate topic is ongoing, it wouldn’t be surprising to see more breakthrough discoveries soon regarding the ways in which our gut connects to diseases like Alzheimer’s.
How to improve your gut health and reduce your risk of Alzheimer’s disease
When it comes to preventing Alzheimer’s disease, your best line of defense may just be in the food that you eat. Taking good care of your gut microbiota is an important step forward in reducing your risk of Alzheimer’s. Additionally, maintaining a healthy and active intestinal ecosystem protects against the development of amyloid plaques commonly seen in Alzheimer’s patients. Incorporating probiotics and prebiotics into your regular diet, consuming dietary fibers and fermented foods, drinking plenty of water, are necessary steps for improving gut health. Moreover, exercising regularly and getting adequate sleep are important to improve gut health.
Taking small but consistent steps towards creating healthier habits would go a long way in keeping both your mind and gut functioning optimally as you age.
Foods to eat for better gut health
Eating the right foods can make a big impact on brain health. Recent findings suggest that nurturing the gut microbiome may be key.
- Fiber-rich foods: Foods high in fiber such as fruits, vegetables, whole grains, and legumes help keep your digestive system running smoothly and promote healthy bowel movements.
- Probiotic foods: Probiotics are beneficial bacteria that live in your gut and support gut health. Probiotic-rich foods include yogurt, kefir, sauerkraut, kimchi, and pickled vegetables.
- Fermented foods: Fermented foods like miso, tempeh, and natto are excellent sources of probiotics and can help improve gut health.
- Prebiotic foods: Prebiotics are indigestible carbohydrates that feed the beneficial bacteria in your gut. Foods high in prebiotics include onions, garlic, leeks, asparagus, and artichokes.
- Bone broth: Bone broth is rich in collagen and other nutrients that can help improve gut health and reduce inflammation.
- Healthy fats: Such as olive oil, avocados, and nuts can help support gut health by reducing inflammation and promoting a healthy balance of gut bacteria. Fatty acids like omega-3s are essential for brain health, and fortunately these can be found in plenty of enjoyable foods.
Foods to avoid for better gut health
To maintain a healthy gut, it’s best to avoid added sugars, fried foods and processed items as they directly interfere with the balance of beneficial microorganisms in the digestive tract. Furthermore, findings suggest that curtailing gluten consumption results in improved brain and gut performance; as well as reduce inflammation levels. To reap the most benefits while caring for your brain-gut connection, it’s good practice to limit any indulgent treats and stick to whole grains and nutrient-dense foods instead.
Our intestinal bacterial ecosystem is essential to both our overall health and our risk of developing Alzheimer’s Disease. Good intestinal bacteria can help ward off pro-inflammatory responses that have been linked to cognitive impairment. It’s important to remember the intestinal microbiome plays an important role in modulating the immune system, too. That’s why prevention starts with your diet. Sticking to a Mediterranean diet and incorporate prebiotics and probiotics, dietary fiber, fermented foods, plenty of water. Make sure you exercise, and are getting good sleep.
These are just some of the necessary ingredients for keeping your intestinal bacteria balanced and healthy – ultimately reducing your risk of Alzheimer’s Disease. There is no guarantee that taking these steps will completely prevent Alzheimer’s Disease, but having a healthier gut is a step to help you stay sharp!
The gut-brain axis connection isn’t exactly ‘news’ anymore . Researchers have been exploring that fascinating link for years now, but more exciting news is always coming out. So if you’re up on the latest gut-health scoop, please join in the conversation and share your thoughts with us!
