Can changing your eating habits reduce your Alzheimer’s risk—at any age?

If you have had the unfortunate experience of having a loved one diagnosed with Alzheimer’s disease, you know the sadness of slowly watching that person lose their memories and cognitive abilities. According to the CDC¹, Alzheimer’s is the most common type of dementia, diagnosed in about 5.8 million people in the U.S. You might think that Alzheimer’s is a disease of the elderly, but it isn’t. Younger-onset Alzheimer’s can also take place. It’s anticipated that the number of people affected by Alzheimer’s disease will increase to 14 million by the year 2060.

So, what can we do right now, no matter our age, to help reduce our risk? Some of the ways to lower our risk of developing this cognitive impairment may surprise you—and they have to do with your eating habits.

The Gut and the Brain
Everything in the body is connected, even the gut and the brain. A new study² has found that microorganisms in the gut are directly associated with cognitive health. Initial findings seem to link microbial composition to cognition, possibly through the production of short-chain fatty acids. When studied in animals, “short-chain fatty acids appear to be protective against vascular dementia and cognitive impairment.” The same association seems to be found in humans as well. While additional studies need to be conducted, there is strong evidence that “[g]ut microbiota may eventually be used to identify biomarkers involved in the risk of chronic diseases that lead to cognitive decline.” What happens in the gut affects the brain.

Gluten Is a Major Player
One eating habit that could help reduce the risk of Alzheimer’s is eliminating gluten from the diet. Gluten can be linked to negative effects on the brain through not only gluten sensitivity but through the development of leaky gut and a breakdown of the blood-brain barriers.

To start, a study³ has linked a specific type of gluten sensitivity to the risk of developing a neurological disease. Knowing this risk in advance could allow patients to take steps to reduce or manage their risk. Additionally, gluten can be the cause of leaky gut, which is when bacteria and other toxins are able to seep through the intestinal wall into the rest of the body. One doesn’t have to have gluten sensitivity to experience this type of increased intestinal permeability. A study⁴ tested participants with celiac and without celiac disease and showed that both groups had increased intestinal permeability after gluten exposure—meaning that gluten led to leaky gut and the release of bacterial toxins into the body whether or not a gluten sensitivity was present.

Finally, lipopolysaccharides (LPS) from leaky gut can lead to the breakdown of the blood-brain barriers⁵ that protect against aging and Alzheimer’s disease. The blood-brain barrier is there to shield the brain from toxic compounds. If gluten is one of the causes of leaky gut, and leaky gut can cause a deterioration of the blood-brain barrier, then it would make sense that decreasing gluten in the diet would also reduce the risk of damaging the blood-brain barrier, therefore preventing toxins from reaching the brain and reducing the risk of negative neurological impacts.

Embrace Time-Restricted Eating
Diet and eating habits contribute to brain health. It’s not only what you eat, but when you eat. A study out of Italy⁶ found that participants who did time-restricted eating (intermittent fasting) were less likely to have cognitive impairment. The study grouped participants into those with an eating window under 10 hours and those with no eating time restrictions (over 10 hours). Results showed that those who practiced time-restricted eating (a window under 10 hours) were less likely to have cognitive decline, suggesting that intermittent fasting could have positive effects on brain health.

The Importance of Blood Sugar Management
Blood sugar management may also be vital to reducing risk of Alzheimer’s disease. A study⁷ found that those with type 2 diabetes were 50%-100% more likely to develop dementia. It’s unclear if there is a causal relationship, but it’s still important to note that those with type 2 diabetes have unusually high instances of dementia. The best way to prevent and manage type 2 diabetes is through a lean protein– and vegetable-rich diet that lends itself to good blood sugar management.

Can You Reduce Risk of Alzheimer’s with Good Eating Habits?
Good eating habits not only benefit your physical health, but they can also be the key to your brain health, too. Reducing the risk of Alzheimer’s is possible at any age with proven eating habits such as eliminating gluten, implementing time-restricted eating ,and blood sugar management.

About the author:

Chad Larson, NMD, DC, CCN, CSCS, is an advisor and consultant on the clinical consulting team for Cyrex Laboratories (Phoenix, AZ). Cyrex Laboratories, a clinical laboratory specializing in functional immunology and autoimmunity, has developed a test panel called the Alzheimer’s LINX Alzheimer’s-Associated Immune Reactivity. This test can help clinicians identify patients at greater risk and reactivity triggers for developing Alzheimer’s disease or other neurological disorder. It can also be used to identify early stages of the neurodegenerative processes and monitor the effectiveness of lifestyle modifications. The Alzheimer’s LINX is recommended for patients who have a family history of Alzheimer’s disease or are exhibiting early signs of Alzheimer’s disease, have been diagnosed with Alzheimer’s, or who have a history of gastrointestinal disorders or type 2 diabetes. Dr. Larson holds a Doctor of Naturopathic Medicine degree from Southwest College of Naturopathic Medicine and a Doctor of Chiropractic degree from Southern California University of Health Sciences. He is a certified clinical nutritionist and a certified strength and conditioning specialist. He particularly pursues advanced developments in the fields of endocrinology, orthopedics, sports medicine, and environmentally induced chronic disease.

References

1. Centers for Disease Control and Prevention website. “Alzheimer’s Disease and Health Aging” webpage.
2. Lambert D. “Microorganisms in the Gut Are Linked to Cognitive Function.” Medical News Today. Published online February 15, 2022.
3. Hadjivassiliou M et al. “Autoantibodies in gluten ataxia recognize a novel neuronal transglutaminase.” Annals of Neurology, vol. 64, no. 3 (September 2008): 332-343
4. Hollon J et al. “Effect of gliadin on permeability of intestinal biopsy explants from celiac disease patients and patients with non-celiac gluten sensitivity.” Nutrients, vol. 7, no. 3 (February 27, 2015): 1565-1576
5. Marques F et al. “Blood-brain-barriers in aging and in Alzheimer’s disease.” Molecular Neurodegeneration. Published online October 22, 2013.
6. Currenti W et al. “Association between time restricted feeding and cognitive status in older Italian adults.” Nutrients. Published online January 9, 2021.
7. Mayeda ER et al. “Diabetes and cognition.” Clinics in Geriatric Medicine, vol. 31, no. 1 (February 2015): 101-115