Neurodegenerative Diseases
Neurodegenerative diseases are a group of disorders characterized by the gradual, progressive degeneration of nerve cells, or neurons, in the brain and spinal cord. These diseases disrupt vital cognitive and motor functions, often leading to severe disabilities and diminished quality of life. Among the most well-known neurodegenerative diseases are Alzheimer’s and Parkinson’s disease.
Alzheimer’s Disease
Alzheimer’s disease is a progressive neurological disorder that affects memory, thinking, and behavior. It is the most common cause of dementia, a group of brain disorders that lead to a decline in cognitive function, interfering with daily life and independent functioning. Alzheimer’s disease begins subtly, with mild memory lapses, but gradually worsens, leading to severe memory loss, confusion, and ultimately, the inability to carry out basic tasks. Although Alzheimer’s primarily affects people over the age of 65, early-onset cases can occur, typically due to genetic factors.
Alzheimer’s is a complex disease with no known cure, but early detection and lifestyle adjustments may slow its progression. The impact of Alzheimer’s on individuals and families is profound, making it crucial to understand its causes, risk factors, and ways to reduce risk.
What Are Causes and Risk Factors of Alzheimer’s Disease?
The exact cause of Alzheimer’s disease remains unknown, but it is thought to result from a combination of genetic, environmental, and lifestyle factors that affect the brain over time. Research into Alzheimer’s has revealed two hallmark characteristics in the brain associated with the disease: amyloid plaques and neurofibrillary tangles.
- Amyloid Plaques: Alzheimer’s patients exhibit an abnormal buildup of beta-amyloid protein fragments between nerve cells (neurons) in the brain. These fragments form clumps called plaques, which disrupt cell-to-cell communication and may trigger inflammation, leading to brain cell death.
- Neurofibrillary Tangles: Tau proteins, which normally help stabilize internal cell structures, become abnormally shaped and form tangles inside brain cells in Alzheimer’s patients. This disrupts the transport system within neurons, preventing the delivery of essential nutrients and contributing to cell death.
- Brain Inflammation and Cell Death: Over time, the accumulation of plaques and tangles damages brain tissue and leads to the death of neurons. The brain then shrinks, particularly in areas crucial for memory and cognitive function, which explains the symptoms of Alzheimer’s.
While plaques and tangles are strongly associated with Alzheimer’s, it’s not entirely clear why they develop in some people and not in others. The presence of these features does not always correlate directly with Alzheimer’s, suggesting that other factors, including genetic predisposition, lifestyle, and environmental influences, play a significant role in the disease’s development. Some of the risk factors are believed to include:
- Age: The greatest risk factor for Alzheimer’s is age. The likelihood of developing the disease doubles approximately every five years after age 65, and nearly one-third of people over 85 have Alzheimer’s.
- Genetics and Family History: Individuals with a family history of Alzheimer’s are at greater risk, suggesting a genetic component to the disease. Specific genetic mutations, such as those in the APOE-e4 gene, are associated with an increased risk of developing Alzheimer’s. However, not everyone with a genetic predisposition will develop the disease.
- Gender: Women are more likely than men to develop Alzheimer’s, though it’s unclear whether this is due to hormonal factors or because women tend to live longer.
- Head Injuries: Research suggests that traumatic brain injuries, such as those resulting from a severe fall or sports accident, may increase the risk of Alzheimer’s. Repeated concussions or head trauma can damage brain cells and potentially trigger processes that contribute to Alzheimer’s.
- Heart Health: Cardiovascular health is closely linked to brain health. Conditions such as high blood pressure, high cholesterol, obesity, and diabetes can impair blood flow to the brain and increase the risk of Alzheimer’s. Stroke or mini-strokes also raise the risk, as they cause direct damage to brain cells.
- Lifestyle Factors: Lifestyle factors like physical inactivity, unhealthy eating habits, smoking, and excessive alcohol consumption can contribute to Alzheimer’s risk. These factors may promote inflammation, oxidative stress, and cardiovascular issues that harm brain health.
How Do You Reduce Risk of Alzheimer’s Disease?
While there is no surefire way to prevent Alzheimer’s disease, adopting certain lifestyle changes may reduce the risk and promote overall brain health. These strategies support healthy brain function and may slow the onset or progression of Alzheimer’s symptoms.
- Exercise Regularly: Physical activity has been shown to improve blood flow to the brain, reduce inflammation, and enhance the growth of new brain cells. Aim for at least 150 minutes of moderate aerobic activity, such as brisk walking, per week, along with strength training exercises.
- Adopt a Brain-Healthy Diet: A Nutrivore diet can support brain health. Specific nutrients, like omega-3 fatty acids from fish, antioxidants, and vitamins, are believed to protect the brain from oxidative damage.
- Engage in Mental Stimulation: Keeping the brain active by learning new skills, reading, solving puzzles, or engaging in other cognitive activities may help build “cognitive reserve,” making the brain more resilient to the effects of aging and Alzheimer’s.
- Social Engagement: Maintaining social connections and engaging in social activities can boost brain health. Studies suggest that people with strong social networks are less likely to develop Alzheimer’s than those who are socially isolated.
- Protect Against Head Injuries: Preventing head injuries by using seat belts, wearing helmets, and minimizing fall risks can reduce the likelihood of brain injury, which may reduce Alzheimer’s risk.
- Manage Heart Health: Keeping blood pressure, cholesterol, and blood sugar levels in check through a healthy lifestyle and, if necessary, medication, supports brain health. Quitting smoking and limiting alcohol intake are also beneficial.
- Get Quality Sleep: Poor sleep quality and conditions like sleep apnea have been linked to a higher risk of Alzheimer’s. Aim for seven to eight hours of quality sleep per night and address any sleep disorders with a healthcare provider.
Nutrients for Alzheimer’s Disease
Learn more about all of the nutrients linked to risk of Alzheimer’s Disease, the other ways these nutrients improve our health, and the best food sources of each of them!
How Do Nutrients Improve Alzheimer’s & Parkinson’s Disease?
A Nutrivore approach emphasizes nutrients that help the body function at its best—including the brain and nervous system. Current research highlights the following nutrients for cognitive health support, along with food sources to help you incorporate these nutrients through your diet.
| Nutrient | How it Supports Alzheimer’s & Parkinson’s Disease | Top Food Sources |
|---|---|---|
| Vitamin C | Lower vitamin C levels are common in both Alzheimer’s and Parkinson’s, and higher vitamin C intake has been associated with slower cognitive decline, reduced risk of Alzheimer’s, and protection against oxidative damage in neural tissue. | Top food sources include citrus fruits, kiwis, berries, red peppers, guavas, papayas, broccoli, Brussels sprouts, tomatoes, cantaloupe, leafy greens, and certain organ meats. |
| Vitamin D | Vitamin D may help reduce cognitive decline in Alzheimer’s and appears to protect dopamine-producing neurons in Parkinson’s; deficiency is linked with worsened symptoms and higher disease risk. | Top food sources include fatty fish like salmon, mackerel, sardines, and herring, fish eggs (roe), liver, red meat, egg yolks, and UV-exposed mushrooms or baker’s yeast. |
| Vitamin E | Vitamin E may help protect cognitive function in Alzheimer’s through antioxidant activity and reduced oxidative stress, though results are mixed; benefits in Parkinson’s remain inconsistent. | Top food sources include nuts and seeds (particularly sunflower seeds), plant oils such as wheat germ oil, peanuts, chestnuts, coconut, kiwis, and carrots. |
| Vitamin K | Higher vitamin K intake has been associated with better cognitive performance and lower Alzheimer’s pathology; insufficient levels correlate with worse cognition in older adults. | Top food sources include leafy green vegetables such as kale, chard, collards, spinach, broccoli, and Brussels sprouts for vitamin K1, and natto, organ meats, egg yolks, certain hard cheeses, butter, pork, and dark chicken meat for vitamin K2. |
| Choline | Higher choline intake is linked with better cognitive function, improved memory, and lower Alzheimer’s pathology; deficiency may worsen brain inflammation relevant to Alzheimer’s progression. | Good food sources include egg yolks, poultry, fish, fish eggs, cruciferous vegetables (especially broccoli and cauliflower), salmon, peanuts, soybeans, and dairy. |
| Zinc | Zinc may influence neurodegenerative processes involved in Alzheimer’s by affecting immune regulation and oxidative stress, though the exact mechanisms remain unclear. | Good sources of zinc include red meat, some organ meats (especially oysters), eggs, legumes, nuts, and whole grains. |
| Phenylalanine | Limited and older research suggests phenylalanine may support neurotransmitter production and potentially improve certain Parkinson’s symptoms, but findings are preliminary and need replication. | Top food sources include beef, pork, poultry, fish, dairy products, eggs, nuts, seeds, and diet foods containing aspartame. |
| EPA & DHA | EPA and DHA may help protect neurons, reduce neuroinflammation, and support cognitive function in Alzheimer’s, and may help protect dopaminergic neurons in Parkinson’s; evidence spans multiple neurological conditions. | Top food sources include fatty cold-water fish like salmon, herring, mackerel, sardines, and menhaden, algae, cod liver oil, and shellfish such as mussels, crab, oysters, and squid. |
| Stearic Acid | Emerging early research suggests stearic acid may protect neurons by promoting mitochondrial fusion and improving cellular energy balance, with potential relevance for Parkinson’s disease; human studies are lacking. | Top food sources include meat, saturated vegetable fats (particularly cocoa butter), eggs, and animal-based fats such as lard, butter, and tallow. |
Nutrients for Alzheimer’s & Parkinsons
Nutrients for Alzheimer’s & Parkinson’s explains all the nutrients that matter most for supporting brain function and reducing neurodegenerative risk! This e-book is exclusively available in Patreon!
Plus every month, you’ll gain exclusive and early access to a variety of resources, including a weekly video podcast, a new e-book in a series, nutrient fun factsheet, and more! Sign up now and also get 5 free Nutrivore guides as a welcome gift! Win-win-win!
Benefits of a Food-Based Approach
A nutrient-focused, whole-food approach can play a supportive role in managing many health conditions, especially when paired with healthy lifestyle habits like physical activity and good-quality sleep. A food-based approach to nutrition offers health benefits that go far beyond what supplements can provide. Whole foods deliver a natural balance of nutrients that work synergistically, meaning vitamins, minerals, phytonutrients, healthy fats, carbohydrates and fiber can support each other for better overall health outcomes. Nutrient-dense foods like leafy greens, fruits, legumes, nuts, seeds, and fish are efficient, cost-effective, and widely accessible options that fit easily into a healthy diet and good eating patterns. By choosing whole foods first, you not only support a more balanced diet but also avoid the added costs and potential nutrient insufficiencies that can come with eating highly processed foods and relying solely on supplements to make up the shortfall.
The variety of nutrient-dense foods available across food groups makes it easy to enjoy a satisfying, diverse, and plant-forward (though not solely plant-based) way of eating. Many of these foods provide additional health benefits including antioxidants (which are anti-inflammatory), insoluble fiber for gut health, which in turn supports overall health and wellness. Because whole foods are often more accessible and affordable than supplements, a food-based approach creates a sustainable foundation for long-term well-being.
Nutrivore encourages filling your plate with a wide range of nutrient-rich foods without the need for restrictive rules, making it easy to prevent and support health conditions through the simple power of food. With a Nutrivore approach (maximizing nutrient density across food groups), a nutritious, balanced, and enjoyable way of eating becomes both achievable and flexible for any lifestyle. While it isn’t a replacement for medical care or the advice of a registered dietitian, a balanced, food-first approach can complement your overall strategy for improving many health conditions and support long-term health goals.
