Brain expert’s diet tips to reduce cognitive decline

A leading neurologist has claimed in his new book that ‘ageing is not inevitable’ as he outlines steps you can take to offset disease as you age. Doctor Robert Friedland, a neurologist at the University of Louisville School of Medicine in Kentucky told Express.co.uk that a small diet change may be enough to prevent the growth of dangerous gut bacteria that his research has linked to the onset of Alzheimer’s disease.Excessive inflammation in the brain, brought on by specific gut bacteria, is one of the many causes of Alzheimer’s disease. Friedland explained that a high-fibre diet can replace these bacteria with anti-inflammatory ones.He said: ‘Everyone has bacteria in the gut. It is not possible to live without them. It is not so much a question of how many bacteria are present but rather which bacteria are present. The nature of the bacterial community which is present is related very much to diet.”A high fibre diet based largely of plants leads to a bacterial community in the gut which helps to reduce excessive inflammation in the body, including the brain.’A high saturated fat diet, low in fibre, leads to a bacterial population in the gut which enhances inflammation.’READ MORE: 95% of heart attack survivors report experiencing two symptoms 1 month prior to the event Gut bacteria carrying amyloid proteins can mishape proteins in the brain (Image: Getty Images)Back in 2015, he discovered that gut bacteria carrying a protein called amyloid on their surface could ‘misfold’ proteins in the brain, causing Alzheimer’s disease.He and other scientists found that the new shape of the brain proteins – known as plaques – marked them to be attacked by the body’s immune system as part of the inflammation process.Friedland explained that the buildup of plaques and the ‘excessive inflammation’ is ‘involved in damaging nerve cells called neurons to lead to cognitive deficits’.Before Friedland’s work, researchers knew about the destructive role of amyloid proteins. But he was the first to learn that gut bacteria were the source of the problem.DON’T MISSAcholic stools are ‘the most common’ sign of pancreatic cancer in ‘initial’ stages [CANCER]’Pharyngitis’ now most common Covid symptom in double jabbed and is seen in 63% of cases [INSIGHT]Seasonal affective disorder: Doctor shares best diet that has ‘protective’ effect on mood [EXPERT] Alzheimer’s disease is caused by excessive inflammation that targets the reshaped proteins in brain (Image: Getty Images) Loneliness can also speed up cognitive decline (Image: GETTY)Having diseases that affect your heart or blood vessels also puts you at a higher risk of developing Alzheimer’s disease and vascular dementia.Quitting smoking, reducing how much you drink, and exercising for at least 150 minutes per week can reduce your risk of having cardiovascular disease, according to the NHS.The NHS also recommends:eating a healthy, balanced diet, including at least 5 portions of fruit and vegetables every dayif you have diabetes, make sure you keep to the diet and take your medicine.