Over the years, I’ve grown increasingly concerned about the rise in dementia, Alzheimer’s, and other neurodegenerative diseases. While many people see these conditions as inevitable aspects of aging, emerging research and my own personal experience suggest otherwise. The culprits? Modern diets laden with processed foods, seed oils, and sugar, all of which create the perfect storm for chronic inflammation and brain degeneration.
But here’s the good news: by making specific changes to your diet and lifestyle, you can actively prevent or even reverse some of the damage. Let’s dive into the science behind this.
Seed Oils and the Omega-6 Problem
Seed oils, such as canola, soybean, and sunflower oils, are high in omega-6 fatty acids, which have been shown to promote inflammation when consumed in excess. Our bodies need a balance between omega-6 and omega-3 fatty acids for optimal health. The typical Western diet, however, is dangerously skewed, with many people consuming up to 20 times more omega-6 than omega-3. This imbalance has been linked to numerous chronic conditions, including cardiovascular disease, autoimmune disorders, and cognitive decline.
Omega-3 fatty acids, on the other hand, are powerful anti-inflammatories that are essential for brain health. They play a key role in the structure of brain cell membranes and help regulate communication between neurons. Studies have shown that higher omega-3 intake can slow brain aging and reduce the risk of Alzheimer’s and dementia.
To restore balance, I recommend increasing your intake of omega-3-rich foods such as fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, and cod liver oil.
Dementia: The “Type 3 Diabetes” Hypothesis
One fascinating area of research is the strong link between dementia and insulin resistance. Dementia has even been referred to as “Type 3 Diabetes” due to the way high blood sugar levels and insulin dysregulation affect the brain. Insulin resistance leads to chronic inflammation and oxidative stress, both of which damage the delicate structures of the brain, contributing to cognitive decline.
In fact, studies have shown that individuals with Type 2 Diabetes are at a significantly higher risk for developing Alzheimer’s. This connection underscores the importance of maintaining stable blood sugar levels through diet. Reducing or eliminating processed sugar and refined carbohydrates is crucial for protecting brain health. Lowering sugar intake also reduces oxidative stress and inflammation, creating a more favorable environment for your brain to thrive.
The Science Behind Niacin and Brain Health
Niacin, or vitamin B3, is another key player in maintaining brain health. Research has shown that niacin supports mitochondrial function, which is essential for energy production in brain cells. It also plays a crucial role in DNA repair and detoxification.
Dr. Abram Hoffer’s protocol, which includes 3,000 mg of niacin per day, has been studied for its impact on mental health and cognitive function. Niacin works by increasing blood flow to the brain, improving memory, and supporting the detoxification of harmful substances. Niacin is especially effective at reducing symptoms of anxiety, depression, and cognitive decline in high doses.
You can take niacin in divided doses with meals or opt for two larger doses if you’re intermittent fasting. If you’re concerned about the “niacin flush,” starting with lower doses and gradually increasing can help your body adjust.
The Essential Role of Iodine for Cognitive Function
Iodine is often overlooked in discussions about brain health, but it’s absolutely essential for cognitive function. The thyroid gland uses iodine to produce thyroid hormones, which regulate many aspects of metabolism and brain development.
Iodine deficiency, even at mild levels, can lead to cognitive impairment, fatigue, and mood disturbances. Recent research has also linked iodine deficiency to an increased risk of neurodegenerative diseases like Alzheimer’s.
Ensuring you get adequate iodine through diet or supplementation can support both your thyroid and brain health. Foods rich in iodine include seaweed, fish, and dairy products, though supplementation may be necessary for those not getting enough through diet. I highly recommend reading Iodine Crisis for a deeper understanding of this nutrient’s vital role in our health.
Omega-3: Nature’s Anti-Inflammatory Weapon
When it comes to combating inflammation, omega-3 fatty acids are a must-have. Studies have consistently shown that higher omega-3 intake is associated with a lower risk of cognitive decline, improved memory, and better brain function overall. Omega-3s are critical for reducing neuroinflammation, improving neuronal communication, and even enhancing mood by regulating neurotransmitter production.
For this reason, I take cod liver oil daily, which also provides a natural source of vitamins A and D. Both of these vitamins are crucial for supporting immune function, brain health, and reducing inflammation. In addition to cod liver oil, incorporating omega-3-rich foods like flaxseed and chia seeds into your diet will further bolster your anti-inflammatory efforts.
The Hidden Dangers of Statins and Cholesterol
Cholesterol has long been demonized in mainstream health conversations, but emerging research is beginning to paint a different picture—especially when it comes to brain health. Cholesterol is a vital component of every cell membrane in the body, including those in the brain. Without sufficient cholesterol, the brain cannot maintain its structure or function properly.
Statins, the drugs often prescribed to lower cholesterol, have been linked to increased rates of early-onset dementia. This is because statins reduce cholesterol levels to the point that the brain’s ability to repair and maintain itself is compromised. If you’re worried about high cholesterol, focusing on diet and lifestyle changes is a more sustainable approach. Reducing sugar, eliminating processed foods, and increasing omega-3 intake can all help regulate cholesterol levels naturally without the need for statins.
Personal Love Note: Small Wins in the Kitchen
It’s easy to feel overwhelmed by the idea of changing your diet and lifestyle, but the truth is that it doesn’t have to be complicated. One way I’ve found to sneak in extra protein and healthy fats is by experimenting in the kitchen. For instance, you can easily increase your omega-3 intake by making your own mayonnaise with omega-3-rich oils. Trust me, it’s not as hard as it sounds!
Another tip? Start playing around with fermented foods like kefir, yogurt, and sauerkraut. Fermented foods are loaded with probiotics that support gut health, which in turn, helps reduce inflammation and oxidative stress. In my own kitchen, I soak lentils to use in waffle, cake, and brownie recipes for a sneaky protein boost. I’ve also been making black bean brownies for years—gluten-free, sugar-free, and packed with antioxidants.
Ultimately, these small daily wins—like sending my kids to school with lentil waffles—are what help me stay motivated. Cooking a new recipe each week or starting a family cookbook can make healthy eating feel more exciting and less of a chore. Remember, the journey to better health starts with one small step at a time.
Disclaimer: I am not a medical doctor or licensed healthcare professional. The information in this post is based on personal research and experience. Please consult with a healthcare provider before making significant changes to your diet or lifestyle.
Over the years, I’ve grown increasingly concerned about the rise in dementia, Alzheimer’s, and other neurodegenerative diseases. While many people see these conditions as inevitable aspects of aging, emerging research and my own personal experience suggest otherwise. The culprits? Modern diets laden with processed foods, seed oils, and sugar, all of which create the perfect…
