Diet and Nutrition 1 - BrainMind Alzheimer's Prevention Series

Video 9: Diet and Nutrition I: What to Eat
In collaboration with BrainMind, Dr. Isaacson explains what to eat for optimal brain health and Alzheimer’s prevention

About Dr. Richard Isaacson:
Dr. Richard Isaacson is the founder and former Director of the Alzheimer’s Prevention Clinic at the Weill Cornell Memory Disorders Program. He is currently the director of Brain Health at the Atria Institute. A leading expert on Alzheimer’s Disease (AD), Dr. Isaacson is passionate about providing the latest evidence-based options for treatment and risk reduction. His research focuses on individualized clinical management of AD using emerging principles of precision medicine. He also oversees a robust AD therapeutics and education research program.

Different dietary patterns
1. Mediterranean diet: the best way to eat for a healthy brain
2. Ketogenic diet: reducing carbohydrate intake to less than 35-50g per day
a. Usually high in saturated fats which can be brain unhealthy

3 MAIN MACRONUTRIENTS

1. Carbohydrates (Good vs Bad)
1. Green Leafy Vegetables: most brain healthy carbs, stimulate brain functions and delay
cognitive decline
a. Darker the green the better
2. Berries: eating ½ cup of berries 2~3 times a week can delay cognitive decline by over 2.5 years.
3. Processed food (i.e. cake, deserts sugars): accelerate cognitive decline
a. Normally, 50g of added sugar per day but less is better for slowing cognitive
decline
4. Fruits: has fiber which slows digestions and minimizes insulin spikes
a. Insulin is used to break sugars and having insulin spikes results in inflammations
which then accelerates amyloid production and deposition

2. Fat (Brain Healthy vs. Healthy)
1. Polyunsaturated Fats: Omega-3 and omega-6 fatty acids
a. Found in wild salmon, tuna, sardines, nuts (handful), etc.
b. Can also help in cholesterol management with a balanced ratio of Omega-3 and
Omega-6
2. Monounsaturated fats: extra-virgin olive oil
3. Trans fats: one of the most brain unhealthy substances (ie. in fried food)

3. Proteins (High quality vs. Low quality)
● Grass-fed meats: brain health is stimulated because they are raised better, more
omega-3 in the food

Dark cocoa powder
● One of the most brain healthy types of food
● Improve memory function, reduce insulin resistance, modulate blood pressure control
with 1-2 servings per day for several months
● Dark chocolate contains cocoa powder but has high content of sugar and fat

Takeaways:
● Precision nutrition: measure risk factor indicators, make dietary changes, and follow
indicators over time