PILLAR 1: DIET & SUPPLEMENTS

Your brain is a flesh and blood organ and needs the proper fuel to function well. Building a better
memory, preventing memory loss, and impacting what are the causes of Alzheimers disease all
depend on your lifestyle. Your diet is critical to your brains health. And with the proper diet, you
can actually influence the health of your genes. Thats rightprevention is within your reach and
it starts with the foods you put in your body!

Discover the Alzheimers Prevention Diet

One of the best ways you can feed your brain for better memory is by avoiding a diet high in
trans-fat and saturated fat. These fats, such as those from animal products (especially red meats),
can cause inflammation as well as produce free radicals. As you probably know, free radicals are
a normal by-product of your metabolism, but in high quantities, they can damage and even kill
your valuable brain cells.
Eating foods that are high in antioxidants like vitamins C and E is a wonderful natural way to
eliminate free radicals from your body. In a similar way, scientists believe that a vast intake of
fruits and vegetables, eating fish rich in omega-3 oils and vegetarian protein substitutes (such as
soy) are protective against memory loss.
In addition to your renewed diet, read on to find out more about the best vitamins and nutrients
to aid your memory and avoid Alzheimers disease early symptoms.
The ideal prevention diet breaks down like this:

20% good fats. Items in this group include extra virgin olive oil, avocado, and flax seed
oil
40% lean proteins. Look to include fish, chicken, turkey, and soy on a daily basis.

40% complex carbohydrates. Discover the rewards of a rainbow of fresh vegetables,

whole grains, legumes, and fresh fruits.

Superfoods for the brain - as much as you want! These superfoods, including blueberries,
spinach, and seaweed, have fabulous antioxidant properties preventing causes of
Alzheimers.

Be Sure to Take Your Vitamins and Memory-Specific

Nutrients
If youre serious about the prevention of memory loss, and improving memory loss, you should
definitely take a high potency multiple vitamin and mineral capsule. Be sure the vitamin formula
you choose contains folic acid and vitamin C. Folic acid reduces homocysteine levelshigh
homocysteine levels put you at risk for both heart disease and memory loss. Vitamin C has been

shown to reduce your risk of Alzheimers disease by 20% when taken with vitamin E. To take
advantage of its fullest benefits, you should take a dose of 2,000 mg of vitamin C per day.
When you create a balanced diet that puts your overall wellbeing at the forefront, youre not only
doing good for your body, but youre also supporting and enhancing your memory as well.
Consider including the following memory-specific nutrients in your daily vitamin plan:

coenzyme Q10
alpha lipoic acid

ginkgo biloba

phosphatidylserine

DHA (an omega-3 oil)

acetyl-L-carnitine

Two additional nutrients are recommended only for people who have moderate to severe memory
loss:

huperzine-A
vinpocetine

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References
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PHOSPHATIDYL SERINE
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parkinsonian patients with senile dementia of Alzheimer's type (SDAT). Prog Clin Biol Res
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OMEGA 3
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CO-Q10
Beyer RE. The role of ascorbate in antioxidant protection of biomembranes: Interaction with
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Chen H, Tappel AL. Vitamin E, selenium, trolox C, ascorbic acid palmitate, acetylcysteine,
coenzyme Q, b-carotene, canthaxanthin, and (+)-catechin protect against oxidative damage to
kidney, heart, lung and spleen. Free Radic Res 1995;22:177-186.
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ALPHA LIPOIC ACID

Nagamatsu M, Nickander KK, Schmelzer JD, et al. Lipoic acid improves nerve blood flow,
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VINPOCETINE
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HUPERZINE A
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2008 Apr 16;(2):CD005592.
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mild to moderate Alzheimer disease, a placebo-controlled, double-blind, randomized trial.
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