Good news for those at high risk of Alzheimer's? The amazing power of the noteworthy nutrient Omega-3!
Hello, this is John! We all want to be healthy and have a clear mind every day. However, as we get older, we may worry that we are becoming more forgetful. In particular, many people are concerned about the disease known as Alzheimer's disease.
In fact, recently, research results have been reported that suggest that a certain common nutrient may be of great help to people who are genetically at a slightly higher risk of developing Alzheimer's disease, and this has become a hot topic.
Today, we will introduce the noteworthy nutrient "omega 3 fatty acids" No specialist knowledge is required! I'll explain it in detail so that anyone can understand.
What is Alzheimer's disease?
You may have heard of the name "Alzheimer's disease." This is a condition in which the brain's nerve cells (important cells that transmit information) are gradually damaged and their number decreases, resulting in a loss of memory, thinking ability, and judgment.Cognitive functionIt is a disease in which memory loss (the brain's ability to remember, think, and make decisions) slowly declines. It is said to be the most common cause of dementia.
For example, it often starts with symptoms like "I forget what I just said," "I get lost on a road that I know well," "I can't remember the names of things," etc. It's like the important information circuits in your brain slowly rusting away.
Are genetic factors involved? What is the "APOE4 gene"?
The onset of Alzheimer's disease is related to various factors, including lifestyle habits.Genetic susceptibilityIt has also been found that ” (the innate tendency to develop a certain disease) also plays a role.
Among them, the most well-known isAPOE4 gene" We all have the APOE gene, which has several types, one of which is APOE4. It has been reported that people who have this APOE4 type are statistically at a slightly higher risk of developing Alzheimer's disease in the future than those who do not have it.
You may be worried, "Huh? So there's nothing I can do if it's genetic?" but please don't be pessimistic. Genes only indicate a "constitutional tendency" and do not necessarily lead to illness. Recent research has revealed that even if you have the APOE4 gene, you may be able to reduce your risk of developing the disease by paying attention to your lifestyle habits, such as diet and exercise.
A ray of hope? What exactly are "omega-3 fatty acids"?
So, the big focus of this issue isOmega-3 fatty acids"is!
Omega-3 fatty acids are a type of "essential fatty acid" that we must ingest from our diet because we cannot produce them in our bodies. They are the representative of so-called "healthy oils." You often hear that "blue fish contains a lot of them!" To be specific,DHA (docosahexaenoic acid),EPA (eicosapentaenoic acid)These are especially important components for brain, nerve, and eye health.
These omega-3 fatty acids are found in large quantities in our brain, nervous system, and retina, and play a vital role in our body like superheroes, keeping cells soft, smoothing the transmission of information, and suppressing unnecessary inflammation in the body. They are the best energy source for the brain, and can be said to be like a guardian angel!
New research reveals that omega-4 is especially beneficial for people with the APOE3 gene
According to the original article, a new study on people who carry the APOE4 gene, meaning they are at relatively high genetic risk for Alzheimer's, has shown that taking omega-3 fatty acidsSupplementIt has been shown that consuming cholinesterase inhibitors (foods that supplement nutrients that are often lacking through diet alone) every day can have a very positive effect on maintaining brain health.
In this study, when comparing a group that took omega-3 with a group that did not, it was found that even among people with the APOE4 gene, those who took omega-3 tended to show fewer signs of subtle brain damage seen in the early stages of Alzheimer's disease and to suppress atrophy (shrinkage) of certain parts of the brain. (*This is an effect expected in general research, and detailed data was not provided in the original article.)
This is very encouraging news, as it suggests that even if you are at genetic risk, taking in omega-3 fatty acids may help protect your brain from damage and keep it healthy for longer!
The key is to "continue every day"! Why is continuity important?
That's right, the original article emphasized the point that "make sure you take them every day." Healthy nutrients such as omega-3 fatty acids are not good for you if you take large amounts at once.
Every day, our bodies undergo a process of "metabolism" in which new cells are produced and old cells are replaced. The brain is no exception. For this reason, it is extremely important to consistently replenish nutrients that support brain health every day in order to maximize their effectiveness. It's the same as when it comes to caring for your skin, where continued daily moisturizing is more effective than using a fancy cream just once. Steady, consistent care will lead to a healthy brain in the future.
How to incorporate omega-3 fatty acids into your daily life?
So how can we get omega-3 fatty acids? They are found in the following foods:
- herring:Mackerel, sardines, pacific saury, horse mackerel, yellowtail, etc. They are especially rich in DHA and EPA. They can be easily consumed through sashimi, sushi, grilled fish, etc. It is recommended that these be served at the dinner table 2-3 times a week.
- Nuts:Walnuts contain a lot of alpha-linolenic acid, a plant-derived omega-3 fatty acid. They're a great snack! However, they're also high in calories, so be careful not to eat too many.
- Vegetable oil:Linseed oil and perilla oil are also rich in alpha-linolenic acid. Because these are sensitive to heat, it is recommended to use them as a dressing for salads or add a small amount to natto or miso soup.
It is ideal to incorporate these foods into your daily meals in a balanced way, but some people may think, "I don't really like fish dishes..." or "It might be difficult to continue every day..." In such cases, you can easily get your nutrients bySupplementUtilizing this is also a smart option.
When choosing a supplement, it is a good idea to check the amount of DHA and EPA contained, whether it is designed to be resistant to oxidation (for example, whether it contains vitamin E), whether it is made by a reliable manufacturer, etc. If you are not sure what kind of supplement is best for you, it is a good idea to consult your doctor, pharmacist, or registered dietitian.
It's not just Omega 3! Lifestyle habits to keep your brain young
Omega-3 fatty acids are great for brain health, but they're not the only solution. Your overall lifestyle is also important to keep your brain young. Here are some things to keep in mind:
- Balanced diet:Eat lots of colorful vegetables and fruits, and be mindful of foods that have antioxidant properties. It's like filling up your tank with healthy gasoline.
- Moderate exercise:Aerobic exercise such as walking or light jogging improves blood flow and makes it easier for oxygen and nutrients to reach the brain. Find something that you enjoy and can continue doing several times a week.
- Quality Sleep:During sleep, the brain organizes information and cleans waste products. Try to get 7 to 8 hours of quality sleep every day.
- Manage your stress better:Too much stress can damage your brain, so find ways to relieve stress by making time for hobbies and finding ways to relax.
- Social Connections:Talking with family and friends and participating in local activities also help activate the brain.
- Trying something new:Activities that stimulate the brain in new ways, such as reading, doing puzzles, playing an instrument, or learning a foreign language, can help strengthen neural pathways and maintain cognitive function.
Let's incorporate these into our daily lives little by little and have fun while extending the healthy lifespan of our brain!
After reading this article, I was encouraged to know that even if there are genetic factors, it is possible to aim for a healthier future by making simple efforts such as reviewing daily diet and lifestyle habits. It is especially pleasing to see that nutrients such as omega-3 fatty acids, which can be obtained from everyday meals, are receiving so much attention for their effect on brain health. I felt that I should start by being conscious of what I can do and gradually incorporate it into my life.
This article is based on the following original articles and is summarized from the author's perspective:
This Supplement May Remarkably Benefit With Those A High
Risk of Alzheimer's