Dementia and Alzheimer’s – The way we eat shows a positive effect on Alzheimer’s and cognition

Dementia and Alzheimer’s: Reducing Risk

September is World Alzheimer’s Month and as I write this it is also World Alzheimer’s Day (21stSeptember). It’s a condition that scares many of us- either the concern it will happen to our loved ones or to ourselves. Yet, most people are not aware that lifestyle choices can either increase or decrease the risk of developing the disease.

We know that dementia is the largest cause of death in the UK, and Alzheimer’s disease is the most common type of dementia. Dementia is the general term given to those who experience symptoms of cognitive decline, difficulties with mental reasoning or clarity of thought that gets progressively worse. Alzheimer’s accounts for 60-80% of all dementia cases (Alzheimer’s Association).

It has become the largest health and social care issue of modern times as the impact on those it affects, directly or as carers, is enormous. But how often do you hear that “how you eat” may decrease your risk of cognitive decline and the progression to dementia and Alzheimer’s?

Dementia and Alzheimer’s

What actions are you taking to reduce your risk?

Today I am looking at the impact on cognitive decline by following a time restricted eating model.

Time restricted eating is when the day’s food intake is managed between limited hours, with a complete abstinence from food during the remaining hours. This includes milk in hot drinks (black tea/coffee are fine). This sounds difficult, but it really is not. Typically, you may have eaten your evening meal by 8pm, and you do not eat anything until breakfast at 8am, 10am or even wait until lunchtime at midday. This creates a 12/16-hour window when the body is in “rest/digest mode”, autophagy and fasting mode. Autophagy is when cells (throughout the body including the brain) are able to break down, repair, recycle to create healthy new cells that are able to function properly. Autophagy occurs during the fasting phase, and research is beginning to show that a minimum of a 12-hour fast is required to allow this activity to work optimally. All cells in the body are required to undertake this activity- but may not be doing this efficiently.

A recently published report in May 2024, based on a systematic review of research and studies on TRE and cognition and mental health in adults, found that TRE improved cognition and reduced Alzheimer’s pathology in the brain.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11107340

Time Restricted Eating

Time Restricted Eating may delay the onset and progression of neurodegeneration, slowing inflammatory markers in the brain. TRE may help with the regulation of our natural circadian rhythm (our sleep/wake cycle) by eating within the windows of natural circadian patterns. And this in turn helped to reduce the accumulation of amyloid plaques in the brain. One of the protein markers associated with the disease.

When there is a reasonable fast between eating (12 hours+), it helps to regulate glucose metabolism and insulin sensitivity. Another phenomenon that is now discussed in relation to Alzheimer’s is Type 3 diabetes, where neurons in the brain become resistant to insulin, leading to a deficiency of glucose required for energy production and cell function.

TRE also reduces inflammatory messengers known as cytokines. All these factors are recognised as instrumental to the pathological progression of the disease.

Fasting in the form of TRE has been associated with several benefits such as reduced T2D (type 2 diabetes) risk, weight loss, improved cardiovascular risk markers. Previous mouse studies have identified TRE with longevity and reduced cancer risk.

And now we can add Alzheimer’s risk as another disease that may benefit too.

Need help or advice? Book a free Discovery Call

If you suffer any symptoms you can’t resolve or you are unsure about your diet and health, why not book a free discovery call? Simply visit www.peytonprinciples.com, or email caroline@peytonprinciples.com

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Again, thanks for reading.

Keep your eye out for more articles and Peyton Principles in the media.

Caroline

A little more about me…

Providing expert, personalised, health advice utilising 10 years of nutritional therapy and naturopathy experience with a strong emphasis on digestion and gut health. Zoom or face to face Consultations.

I also develop and deliver well-being in the workplace workshops.