Difference between revisions of "Optimize diet"

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The first intervention to reverse mild Alzheimer's in the [[Bredesen Protocol]] is:
'''Goal''': Optimize diet: minimize simple carbohydrates (CHO), minimize inflammation.


:'''Goal''': Optimize diet: minimize simple carbohydrates (CHO), minimize inflammation.
'''Approach''': Patients given choice of several low glycemic, low inflammatory diets.


:'''Approach''': Patients given choice of several low glycemic, low inflammatory, low grain diets.
'''Rationale''': Minimize inflammation, minimize insulin resistance.


:'''Rationale''': Minimize inflammation, minimize insulin resistance.


[http://www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates Simple CHO] ([http://en.wikipedia.org/wiki/Carbohydrate carbohydrate]) are foods that rapidly break down to glucose in the blood.  Examples include sugar, honey, candy, syrup, juice, cereal, soda, white bread, instant oatmeal, junk food, and most foods that come in a box in the center aisles of the grocery store.  
[http://www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates Simple carbohydrates] (see more on [http://en.wikipedia.org/wiki/Carbohydrate carbohydrates]) are foods that rapidly break down to glucose in the blood.  Examples include sugar, honey, candy, syrup, juice, cereal, soda, white bread, instant oatmeal, junk food, and most foods that come in a box in the center aisles of the grocery store. Over time, too many simple carbohydrates can lead to insulin resistance, a precursor to diabetes.


[http://en.wikipedia.org/wiki/Low-glycemic_diet Low glycemic] foods take longer to break down to glucose in the blood, or in the case of fat, don't at all.  Whole wheat bread, undercooked pasta, potato, brown rice, fruit, and corn are examples of carbohydrate rich foods that break down a little more slowly, but are still not recommended.  Even less [http://en.wikipedia.org/wiki/Glycemic_index glycemic] are green vegetables, non-starchy vegetables, beans, lentils, resistant starch, and super starch.  The more protein, fat, and fiber a food contains, the less glycemic a food is likely to be.  These tend to be natural and whole foods.


[http://en.wikipedia.org/wiki/Insulin Insulin] is the hormone produced when you eat carbs, telling your body to take glucose out of the bloodstream.  High blood glucose and fructose causes those molecules to stick to places they shouldn't be, aging your body.  The higher your blood glucose levels, the more insulin your pancreas has to produce to take it out of the bloodstream.  The cells of your body get accustomed to the high insulin levels and start ignoring it.  They become [http://en.wikipedia.org/wiki/Insulin_resistance insulin resistant].  Over decades insulin resistance can turn into diabetes. Diabetics have higher rates of cancer, heart disease, and stroke as well as Alzheimer's.
[http://en.wikipedia.org/wiki/Insulin Insulin] is the hormone produced when you eat carbs, telling your body to take glucose out of the bloodstream.  High blood glucose and fructose causes those molecules to stick to places they shouldn't be, aging your body.  The higher your blood glucose levels, the more insulin your pancreas has to produce to take it out of the bloodstream.  The cells of your body get accustomed to the high insulin levels and start ignoring it, leaving high levels in the blood streamOnce that happens you become [http://en.wikipedia.org/wiki/Insulin_resistance insulin resistant].  Over time, insulin resistance can turn into diabetes. Diabetics have higher rates of cancer, heart disease, and stroke as well as Alzheimer's.


[http://en.wikipedia.org/wiki/Inflammation Inflamation] is the body's way of repairing injuries.  As we get older, our bodies become more and more inflamed all the time, eventually causing death.  Junk food speeds up this process.


The types of fat in your diet can have an effect on how inflammatory it is.  Foods with [https://en.wikipedia.org/wiki/Trans_fat trans fats] have recently been outlawed because of this[https://en.wikipedia.org/wiki/Omega-6_fatty_acid Omega 6] oils are more inflammatory than [https://en.wikipedia.org/wiki/Omega-3_fatty_acid omega 3]Unfortunately, most processed food is loaded with soybean oil and other cheap omega 6 oils. The fats from extra virgin olive oil, avocado, and nuts are recommended to be the majority of your calories, served on organic, local, and seasonal produce.  
[http://en.wikipedia.org/wiki/Low-glycemic_diet Low glycemic] foods take longer to break down to glucose in the bloodGood examples of low glycemic foods are green vegetables, non-starchy vegetables, beans, and lentilsLower glycemic fruits such as berries, lemons, limes, and avocados are best, and go for the whole fruit, not juices. Whole wheat bread, undercooked pasta, potatoes, brown rice, and corn are examples of carbohydrate rich foods that break down a little more slowly, but they are not recommended by Dr. Bredesen.  Generally, he recommends that foods with a glycemic index lower than 35 should make up the bulk of your diet. Overall, low glycemic foods tend to be unprocessed and whole foods. The more protein, fat, and fiber a food contains, the less glycemic the food is likely to be.


(It is unclear whether the plant saturated fats like those in coconut oil are safe for ApoE4 individuals. While they include healthful medium chain saturated fats, they also include long chain saturated fats, to much of which may be a problem. In the absence of good evidence, some will try it out and decide based on their biomarkers whether it can stay in their diet.)


When livestock are raised, they are typically given high omega 6 diets based on corn and soy.  Their own fat is then enriched in this inflammatory fat.  Grass fed meat is becoming more widely available and provides a better omega 3:6 ratio.  Dairy like milk, cheese, and butter as well as eggs are usually enriched in omega 6 fats because the cows and chickens they come from are grain fed. As with meats, grass fed is better ('pastured'in the case of eggs) and becoming more available all the time. Insulin is also produced when you eat [http://www.marksdailyapple.com/insulin-index/ protein], telling your body to take amino acids out of the bloodstream.  The protocol recommends very limited animal protein, mostly wild caught fish.
Insulin is also produced when you eat [http://www.marksdailyapple.com/insulin-index/ protein], telling your body to take amino acids out of the bloodstream.  The protocol recommends limited animal protein; one should choose mostly wild caught fish in 2-3 ounce servings a few nights per week.


More people are sensitive to [http://en.wikipedia.org/wiki/Gluten grains] like wheat and oats than is commonly thought.  Some argue that everyone is, to some degree.  That's also unfortunate because grains are a cornerstone of the western diet.  Foods containing gluten include bread, pasta, noodles, crackers, cereal, pancakes, tortillas, beer, most processed foods, even sauces and cosmetics.  Grains and dairy are not recommended both because of their carb content and allergy issues. [http://shapereclaimed.com/cyrex-labs-a-bonus-for-improving-auto-immune-conditions/ Cyrex labs] is an example of a company that has good tests for [https://en.wikipedia.org/wiki/Gluten-related_disorders gluten sensitivity]. 


:'''References'''
Beyond glycemic load, research shows that more people are sensitive to [http://en.wikipedia.org/wiki/Gluten gluten-containing grains], like wheat and rye, than is commonly thought.  Some argue that everyone is sensitive, to some degree.  Foods containing gluten include bread, pasta, noodles, crackers, cereal, pancakes, tortillas, beer, most processed foods, even sauces and cosmetics.  Oats is often listed as a grain to avoid because it is often cross-contaminated with gluten during processing.


Although not specifically included in the Bredesen Protocol, a diet that a number of ApoE4 forum members have adopted that is low carbohydrate and anti-inflammatory, characteristics that the Bredesen Protocol calls for, is [http://drgundry.com Dr. Gundry's Diet Evolution].  The third stage is the one you want.  Here is his list of safe and forbidden [https://www.apoe4.info/forums/download/file.php?id=760 foods]. Apoe4 carriers should limit animal based fat.


[[Blood Sugar]]
[http://en.wikipedia.org/wiki/Inflammation Inflamation] is the body's way of repairing injuries.  As we get older, our bodies become more and more inflamed  due to dietary and environmental toxins as well as other health-related assaults. Dietary inflammation can be triggered by trans fats, gluten, other grains, lectins from plants of the nightshade family (tomatoes, eggplant, potatoes, chiles, peppers, etc.) and dairy, causing "leaky gut" where the intestinal tract develops small holes that allow fragments of food and/or bacteria to enter the bloodstream. These can trigger an immune response by our bodies. Lectins are an addition to foods to avoid since publication of his book, ''The End of Alzheimer's''. Overall, grains and dairy are not recommended by Dr. Bredesen because of the potential for inflammatory response. [http://shapereclaimed.com/cyrex-labs-a-bonus-for-improving-auto-immune-conditions/ Cyrex labs] is an example of a company that has good tests for [https://en.wikipedia.org/wiki/Gluten-related_disorders gluten sensitivity]


[[Inflammation & LPS]]


[[Omega-3 fatty acids]]
Foods with [https://en.wikipedia.org/wiki/Trans_fat trans fats] have recently been outlawed because they are linked to increased inflammation and poor health outcomes.  Another fat, [https://en.wikipedia.org/wiki/Omega-6_fatty_acid omega-6] oil, is more inflammatory than [https://en.wikipedia.org/wiki/Omega-3_fatty_acid omega-3].  Most processed food is loaded with soybean oil and other inexpensive omega-6 oils and should be limited. Some omega-6 is necessary in the diet; however, the Standard American Diet provides way too much in the form of processed foods.




The next intervention in the [[Bredesen Protocol]] is [[Enhance autophagy, ketogenesis]].
The fat profile of animal protein you eat is also affected by the food they eat. Conventionally raised animals are typically given high omega-6 diets of corn and soy.  The protein produced contains a higher amount of omega-6 fats.  Grass fed meats, poultry, and eggs provide a better omega 3:6 ratio.
 
 
Dr. Bredesen recommends healthy oils from avocados, nuts, seeds, and olive oil. He feels MCT oil can help to improve insulin sensitivity, but he recommends switching to the healthy oil list once insulin resistance improves.
 
 
Dr Bredesen advocates a plant rich diet, he's found phytonutrients (substance found in certain plants) to be good anti-Alzheimer’s nutrients and such things as anthocyanins and various polyphenols are quite helpful.
 
 
Dr. Bredesen also recommends eating detoxifying plants, including cilantro, cauliflower, broccoli, cabbage, kale, radishes, Brussel sprouts, turnips, watercress, kohlrabi, rutabaga, arugula, horseradish, maca, rapini, daikon, wasabi, bok choy, avocado, artichokes, beets, dandelions, garlic, ginger, grapefruit, lemons, olives, and seaweed. These help sequester and eliminate toxins from the body.
 
 
'''References'''
 
Recent research has suggested a modified Mediterranean diet is associated with lower rates of dementia. Check out the [https://en.wikipedia.org/wiki/MIND_diet Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet]. Do note, that ApoE4 carriers on this forum often report being sensitive to grains and legumes, but this whole-foods focused diet can provide a good outline.
 
Although not specifically included in the Bredesen Protocol, a diet that a number of ApoE4 forum members have adopted that is low carbohydrate and anti-inflammatory, characteristics that the ReCODE Protocol calls for, is Dr Steven Gundry's "Plant Paradox" diet. More information on Dr Gundry and his diet can be found in his book ''The Plant Paradox'' and [[Dr Gundry's Protocol]] Here is [https://www.apoe4.info/forums/download/file.php?id=760%20foods his list of safe and forbidden foods]. Apoe4 carriers should limit animal based fat.
 
Another diet option is the [http://terrywahls.com Wahls Protocol].
 
 
See also:
 
[[Insulin_Resistance|Insulin Resistance]], for ideas on improving your insulin sensitivity.
 
[[Inflammation & LPS]], for background on why diet and it's relationship to leaky gut are important.
 
[[Fats, Omega -3(ω-3) & -6(ω-6), DHA and More]], for more on why Omega-3s, from eating fish or taking fish oil, are important.
 
 
 
 
-----
'''Return to [[Bredesen_Protocol#Diet_Strategies|Diet Strategies]].'''

Latest revision as of 18:39, 12 June 2019

Goal: Optimize diet: minimize simple carbohydrates (CHO), minimize inflammation.

Approach: Patients given choice of several low glycemic, low inflammatory diets.

Rationale: Minimize inflammation, minimize insulin resistance.


Simple carbohydrates (see more on carbohydrates) are foods that rapidly break down to glucose in the blood. Examples include sugar, honey, candy, syrup, juice, cereal, soda, white bread, instant oatmeal, junk food, and most foods that come in a box in the center aisles of the grocery store. Over time, too many simple carbohydrates can lead to insulin resistance, a precursor to diabetes.


Insulin is the hormone produced when you eat carbs, telling your body to take glucose out of the bloodstream. High blood glucose and fructose causes those molecules to stick to places they shouldn't be, aging your body. The higher your blood glucose levels, the more insulin your pancreas has to produce to take it out of the bloodstream. The cells of your body get accustomed to the high insulin levels and start ignoring it, leaving high levels in the blood stream. Once that happens you become insulin resistant. Over time, insulin resistance can turn into diabetes. Diabetics have higher rates of cancer, heart disease, and stroke as well as Alzheimer's.


Low glycemic foods take longer to break down to glucose in the blood. Good examples of low glycemic foods are green vegetables, non-starchy vegetables, beans, and lentils. Lower glycemic fruits such as berries, lemons, limes, and avocados are best, and go for the whole fruit, not juices. Whole wheat bread, undercooked pasta, potatoes, brown rice, and corn are examples of carbohydrate rich foods that break down a little more slowly, but they are not recommended by Dr. Bredesen. Generally, he recommends that foods with a glycemic index lower than 35 should make up the bulk of your diet. Overall, low glycemic foods tend to be unprocessed and whole foods. The more protein, fat, and fiber a food contains, the less glycemic the food is likely to be.


Insulin is also produced when you eat protein, telling your body to take amino acids out of the bloodstream. The protocol recommends limited animal protein; one should choose mostly wild caught fish in 2-3 ounce servings a few nights per week.


Beyond glycemic load, research shows that more people are sensitive to gluten-containing grains, like wheat and rye, than is commonly thought. Some argue that everyone is sensitive, to some degree. Foods containing gluten include bread, pasta, noodles, crackers, cereal, pancakes, tortillas, beer, most processed foods, even sauces and cosmetics. Oats is often listed as a grain to avoid because it is often cross-contaminated with gluten during processing.


Inflamation is the body's way of repairing injuries. As we get older, our bodies become more and more inflamed due to dietary and environmental toxins as well as other health-related assaults. Dietary inflammation can be triggered by trans fats, gluten, other grains, lectins from plants of the nightshade family (tomatoes, eggplant, potatoes, chiles, peppers, etc.) and dairy, causing "leaky gut" where the intestinal tract develops small holes that allow fragments of food and/or bacteria to enter the bloodstream. These can trigger an immune response by our bodies. Lectins are an addition to foods to avoid since publication of his book, The End of Alzheimer's. Overall, grains and dairy are not recommended by Dr. Bredesen because of the potential for inflammatory response. Cyrex labs is an example of a company that has good tests for gluten sensitivity.


Foods with trans fats have recently been outlawed because they are linked to increased inflammation and poor health outcomes. Another fat, omega-6 oil, is more inflammatory than omega-3. Most processed food is loaded with soybean oil and other inexpensive omega-6 oils and should be limited. Some omega-6 is necessary in the diet; however, the Standard American Diet provides way too much in the form of processed foods.


The fat profile of animal protein you eat is also affected by the food they eat. Conventionally raised animals are typically given high omega-6 diets of corn and soy. The protein produced contains a higher amount of omega-6 fats. Grass fed meats, poultry, and eggs provide a better omega 3:6 ratio.


Dr. Bredesen recommends healthy oils from avocados, nuts, seeds, and olive oil. He feels MCT oil can help to improve insulin sensitivity, but he recommends switching to the healthy oil list once insulin resistance improves.


Dr Bredesen advocates a plant rich diet, he's found phytonutrients (substance found in certain plants) to be good anti-Alzheimer’s nutrients and such things as anthocyanins and various polyphenols are quite helpful.


Dr. Bredesen also recommends eating detoxifying plants, including cilantro, cauliflower, broccoli, cabbage, kale, radishes, Brussel sprouts, turnips, watercress, kohlrabi, rutabaga, arugula, horseradish, maca, rapini, daikon, wasabi, bok choy, avocado, artichokes, beets, dandelions, garlic, ginger, grapefruit, lemons, olives, and seaweed. These help sequester and eliminate toxins from the body.


References

Recent research has suggested a modified Mediterranean diet is associated with lower rates of dementia. Check out the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet. Do note, that ApoE4 carriers on this forum often report being sensitive to grains and legumes, but this whole-foods focused diet can provide a good outline.

Although not specifically included in the Bredesen Protocol, a diet that a number of ApoE4 forum members have adopted that is low carbohydrate and anti-inflammatory, characteristics that the ReCODE Protocol calls for, is Dr Steven Gundry's "Plant Paradox" diet. More information on Dr Gundry and his diet can be found in his book The Plant Paradox and Dr Gundry's Protocol Here is his list of safe and forbidden foods. Apoe4 carriers should limit animal based fat.

Another diet option is the Wahls Protocol.


See also:

Insulin Resistance, for ideas on improving your insulin sensitivity.

Inflammation & LPS, for background on why diet and it's relationship to leaky gut are important.

Fats, Omega -3(ω-3) & -6(ω-6), DHA and More, for more on why Omega-3s, from eating fish or taking fish oil, are important.




Return to Diet Strategies.