Rainbow eating: What to eat to keep Alzheimer's at bay?

The most common type of dementia, Alzheimer's disease, is now fairly commonplace in our society. The condition, caused by the accumulation of protein clumps around brain cells, has no cure, though its progression can be slowed. According to Harvard Medical School, it's not yet clear why some people get the disease, though factors like family history and advancing age are often cited as possible causes. Various studies have also found that staying active through exercise reduces the risk of developing the condition. However, what workout is best for it is not certain. That said, doctors generally advise 1.5 hours of light-to-moderate-intensity workouts to improve brain function. 

Eating the right food is also as important as staying active if you want to protect your body from the disease. Meal plans like the MIND diet, which combines the Mediterranean and DASH diets, and the Mediterranean diet itself are considered suitable for reducing Alzheimer's risk. This is because they are high in antioxidants, which the vegetables and fruits provide. Against the popular conception, a Mediterranean diet doesn't mean eating cuisine from that region. Here are a few tips to eat right to keep Alzheimer's at bay.

1. Rainbow eating
Fill your plate with a variety of fruits and vegetables at each meal. Each colour pigment is linked to various antioxidants and vitamins, and can also create a healthy microbiome in your gut.
2.  Right amount of protein
Experts say that healthy adults need 0.8 g of protein per every kilogram of their body weight, every day. Those aged 40 and above should have up to 1.2 grams per kilogram to support proper brain function. Opt for complete proteins such as poultry, nuts, fish, seafood, legumes, and beans.

3. Things to limit
Regular consumption of sugar, processed and pre-packed foods, and dishes high in sodium or fat can be detrimental to overall health, particularly brain health. 
4. Healthy alternatives
Instead of fats like lard and butter, opt for plant and vegetable oils. For example, olive and rapeseed oils can be good alternatives to other oils.

5. Avoid alcohol
Try to avoid alcohol as much as possible or at least drink in moderation. Whenever you consume alcohol, have it with food.