DEETs on Dementia Toolkit
HEALTHY LIVING

Resources for Teens and Kids


Resources for Parents

Resources for People Experiencing Symptoms

Resources for Caregivers

Resources for everyone

  • Virtual Support Groups (links to ALZConnected®, a free online community where people living with Alzheimer’s, caregivers, family and friends can ask questions, get advice and find support).


Brain Exercises: There’s An App for That
With the rise of technology in recent years, certain phone and tablet applications (“apps”) have been developed to help exercise your brain. These apps can help improve mental health and memory.


In addition to helping improve memory, some studies show that people who use brain exercise apps are less likely to develop brain plaques associated with Alzheimer’s disease. Keeping your mind active is as important as physical exercise and these apps can help you stay fit mentally.


Some brain apps to consider include:

  • Matrix-Memory Challenge— Brain Training Game (Free, available for iOS)
  • CogniFit Brain Fitness (Free for limited access; or choice of $13 monthly subscription or $120 for annual subscription; available for iOS)
  • Lumosity (free for limited access or choice of $15 monthly subscription or $80 annual subscription; available for Android and iOS)
  • Peak (free for limited access, choice of $4.99 for monthly subscription or $34.99 for annual subscription; available for Android and iOS)


Relaxation & Stress Management

Since stress management is also important for brain health, consider using an app to help you relax, deep-breathe or meditate. Examples of popular apps are:

  • Stop, Breathe & Think (free, 4.8/5 stars; iOS and Android)
  • Headspace (7- and 14-day free trials available; 4.6/5 stars; iOS and Android)
  • Calm (7-day free trial available; 4.8/5 stars; iOS and Android)
  • Centering Prayer (free, 4.9/5 stars; English and Spanish versions; iOS and Android)


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Healthy Diet Options (from https://www.nia.nih.gov/health/what-do-we-know-about-diet-and-prevention-alzheimers-disease)


The Mediterranean and MIND Diets and Alzheimer’s

One diet that shows some promising evidence is the Mediterranean diet, which emphasizes fruits, vegetables, whole grains, legumes, fish, and other seafood; unsaturated fats such as olive oils; and low amounts of red meat, eggs, and sweets. A variation of this, called MIND (Mediterranean–DASH Intervention for Neurodegenerative Delay) incorporates the DASH (Dietary Approaches to Stop Hypertension) diet, which has been shown to lower high blood pressure, a risk factor for Alzheimer’s disease.


Ingredients of the MIND Diet

The MIND diet focuses on plant-based foods linked to dementia prevention. It encourages eating from 10 healthy food groups:

  • Leafy green vegetables, at least 6 servings/week
  • Other vegetables, at least 1 serving/day
  • Berries, at least 2 servings/week
  • Whole grains, at least 3 servings/day
  • Fish, 1 serving/week
  • Poultry, 2 servings/week
  • Beans, 3 servings/week
  • Nuts, 5 servings/week
  • Wine, 1 glass/day*
  • Olive oil

The MIND diet limits servings of red meat, sweets, cheese, butter/margarine and fast/fried food.

*Be careful about how much alcohol you drink. How the body handles alcohol can change with age. Learn more about alcohol and older adults.


Some, but not all, observational studies — those in which individuals are observed or certain outcomes are measured, without treatment — have shown that the Mediterranean diet is associated with a lower risk for dementia. These studies compared cognitively normal people who ate a Mediterranean diet with those who ate a Western-style diet, which contains more red meat, saturated fats and sugar.


Evidence supporting the MIND diet comes from observational studies of more than 900 dementia-free older adults, which found that closely following the MIND diet was associated with a reduced risk of Alzheimer’s disease and a slower rate of cognitive decline.


Not all studies have shown a link between eating well and a boost in cognition. Overall, the evidence suggests, but does not prove, that following a Mediterranean or similar diet might help reduce the risk for Alzheimer’s dementia or slow cognitive decline. To find out more, scientists supported by NIA and other organizations are conducting clinical trials—considered the gold standard of medical proof—to shed more light on any cause and effect. (See a list of trials currently recruiting participants at the end of this article.)


While scientists aren’t sure yet why the Mediterranean diet might help the brain, its effect on improving cardiovascular health might in turn reduce dementia risk. Two recent studies suggest that, as part of this diet, eating fish may be the strongest factor influencing higher cognitive function and slower cognitive decline. In contrast, the typical Western diet increases cardiovascular disease risk, possibly contributing to faster brain aging.


In addition, the Mediterranean diet might increase specific nutrients that may protect the brain through anti-inflammatory and antioxidant properties. It may also inhibit beta-amyloid deposits, which are found in the brains of people with Alzheimer’s or improve cellular metabolism in ways that protect against the disease.



A Look at the Evidence

Studies that observed changes in thinking of people who ate the Mediterranean or MIND diet suggest it might help the brain. For example:

In one observational study of 116 cognitively normal adults, those who followed a Mediterranean diet had thicker cortical brain regions than those who did not. These brain

regions shrink in people with Alzheimer’s, so having thicker regions could mean cognitive benefit.

  • A follow-up observational study showed lower glucose metabolism and higher levels of beta-amyloid protein — both seen in Alzheimer’s — in people who did not follow the Mediterranean diet closely, compared to those who did.
  • An analysis of diet and other factors found that, after an average of 4.5 years, people who adhered most closely to the MIND diet had a 53% reduced rate of Alzheimer’s disease compared to those who did not follow the diet closely.
  • In a similar study, following the MIND diet was associated with a substantial slowing of cognitive decline during an average of almost 5 years.
  • The Age-Related Eye Disease Studies originally looked at diet and eye disease. Further analysis by the researchers showed that people who followed the Mediterranean-style diet had a lower risk of developing cognitive problems while maintaining a higher level of cognitive function.


What Do We Know About Individual Foods?

Many foods — blueberries, leafy greens, and curcumin (found in the spice turmeric), to name a few — have been studied for their potential cognitive benefit. These foods were thought to have anti-inflammatory, antioxidant or other properties that might help protect the brain. So far, there is no evidence that eating or avoiding a specific food can prevent Alzheimer’s disease or age-related cognitive decline.


But scientists continue to look for clues. One study, based on older adults’ reports of their eating habits, found that eating a daily serving of leafy green vegetables such as spinach and kale was associated with slower age-related cognitive decline, perhaps due to the neuroprotective effects of certain nutrients. Research has also shown that eating a diet that includes regular fish consumption is associated with higher cognitive function and slower cognitive decline with age. Another recent study, in mice, found that consuming a lot of salt increased levels of the protein tau, found in the brains of people with Alzheimer’s, and caused cognitive impairment.