This common skin condition may increase your risk of Alzheimer's disease

Fill up on fewer calories

Start your meals with salads or vegetable soups, or use small plates to make your brain believe that your meals look bigger than they really are. Consuming fewer calories allows you to lose weight, which can help reverse the risk of Alzheimer's disease, including sleep apnea, hypertension and diabetes. Reducing your daily caloric intake by 30 to 50% also reduces your metabolic rate and thus slows oxidation throughout the body, including the brain. It also reduces blood glucose and insulin levels.

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Eat at least five servings of fruits and vegetables each day

Increased vegetable consumption was associated with a decline in cognitive decline among 3,718 people aged 65 and over who participated in the Chicago Health and Aging Project. Participants in the study filled out food registers and agreed to test their cognitive abilities periodically for six years. All study participants achieved lower cognitive test scores at the end of the study than at the beginning, but those who consumed more than four daily servings of vegetables saw their ability decrease 40% slower than those who consumed less than a daily portion. Make sure you recognize the first 10 signs of Alzheimer's disease that every adult should know.

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Use generously spices

Herbs and spices add flavor to foods, allowing you to reduce butter, oil and salt. Since they come from plants, many herbs and spices also contain antioxidants and offer many healing benefits, including the prevention of Alzheimer's disease. Several different studies show that curcumin, for example, helps reduce the risk of cancer, arthritis, depression and Alzheimer's disease. It has been shown that a quarter teaspoon spice twice daily reduces fasting blood sugar by 29% in people with type 2 diabetes. This is important because type 2 diabetes can increase your risk of developing Alzheimer's disease.

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Marinate the meat before cooking

When fat, protein and sugar react with heat, some harmful compounds form advanced glycation end products (AGEs). They are found in particularly high concentrations in bacon, sausages, processed meats and fried and grilled foods. It has been shown that consuming large amounts of EFA causes harmful changes to the brain. But there is a simple way to reduce your AGE intake: make your food (especially meats) as moist as possible. By boiling, braising, poaching or marinating meat and fish before grilling or grilling, you let the moisture penetrate into their flesh, greatly reducing the AGEs.

Eat cold water fish once a week

Fish that swim in cold water tend to develop a layer of fat that keeps them warm. Called omega-3 fatty acid, this type of fat reduces inflammation throughout the body when it is consumed by humans. In a study of 815 people, people who eat fish at least once a week reduced their risk of contracting Alzheimer's by 60% compared to people who rarely or never eat fish.

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Snack on nuts and seeds

In addition to being a rich source of omega-3 fatty acids, nuts and seeds also provide a good dose of selenium and vitamin E, two other nutrients that can promote brain health. Nuts can be a particularly effective source of edible brain protection. In addition to omega-3 fatty acids, nuts are rich in antioxidants that have been shown to reduce Alzheimer's disease in mice. Avoid these 9 habits that can seriously increase your risk of dementia.

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Drink several cups of tea a day

Black tea and green tea are rich sources of antioxidants called catechins that can prevent oxidative damage throughout the body, including the brain. Green tea is also a rich source of epigallocatechin-3-gallate (EGCG), which has been shown to reduce the entanglements of beta-amyloid plaque and tau in mice. Tea has also been shown to lower blood pressure and cholesterol levels.

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Enjoy a coffee in the morning

Caffeine eaten too late in the day can disrupt your sleep. But the coffee consumed in the morning and perhaps early in the afternoon, depending on your sensitivity to caffeine, can reduce the risks. The coffee contains a chemical substance called eicosanoyl-5-hydroxytryptamide (EHT) which, in studies in rats, has been shown to protect against Alzheimer's disease. Caffeine itself can also be protective: mice developed fewer tau nodes in their brains when their drinking water was infused with caffeine. In humans, Johns Hopkins researchers have shown that 200 milligrams of caffeine – the amount in a cup of coffee – can help us consolidate memory and memorize new information more easily. Do not miss these 15 other things that neurologists do to prevent Alzheimer's disease.

Dinner with dark chocolate, not a chocolate cake

Most desserts are rich in doping sugars in the blood. Recent research has linked high blood sugar levels, oxidative damage, and high production of beta-amyloid protein plaques. Chocolate, however, can be an exception. Chocolate contains antioxidant chemicals called flavonoids, Protective substances are also present in many brightly colored fruits and vegetables. Baby boomers who consume chocolate-rich beverages twice a day for three months have been as successful in memory testing as they have been rejuvenated by a few decades. In the same study, tests revealed that chocolate drinks also appeared to improve blood flow to the hippocampal regions of the brain. Here are even more daily habits that can reduce your risk of Alzheimer's disease.

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Green leafy vegetables (and other vegetables)

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