Alzheimer’s disease (AD), a common mental illness, is characterized by a gradual decline in memory, thinking, and behavior. These symptoms can start slowly and get worse over time, eventually interfering with daily activities. 

More than 50 years ago, it was almost unheard of in Samoa, but is now frequently being diagnosed among the older population of 65 and older. Basically, what happens in AD is that the brain cells increasingly have trouble communicating with each other and can no longer store or process information because of the abnormal build-up of proteins in and around the brain cells. 

Just as saturated fat and cholesterol can build up in the blood vessels and form plaques (sheets), so do the abnormal protein structures in the brain form ‘amyloid plaques’ that compromise blood flow to important parts of the brain, leading to mini-strokes that gradually cause irreversible brain damage. 

It is increasingly becoming evident that lifestyle factors are linked to the disease. Studies, like the large-scale Adventist Health study in California that we have reported on in previous columns, show that the risk for AD is greater in people who consume high amounts of cholesterol, saturated fat, and excess calories and low amounts of fiber, vegetables, and fruits. 

In addition, the way food is prepared can affect brain health: there are the so-called gerontotoxins, like ‘advanced glycation end products’ (AGEs) in our diet that may be an additional factor in the development of Alzheimer’s. AGEs are chemicals that are formed by the way foods are prepared: in particular when meats are broiled, grilled, fried, or roasted. 

On top of all that, as we age, the blood flow to our brain drops, which researchers believe may be due to an age-related decrease in the production of ‘NO’, nitric oxide, the molecule that helps dilate blood vessels. In spite of all that, a decline in brain health is not an inevitable part of aging. How we eat and live can help us protect our memory and stay sharp into old age. 

The prevention of AD is straightforward: focus on nutrient-dense foods that are naturally low in calories. These include fruits, vegetables, whole grains, nuts, beans, peas, and lentils. In short, the whole food plant based (WFPB) diet that METI promotes, not just for AD but for all nutrition-related chronic diseases, including diabetes, heart disease and cancer. 

Nitric Oxide production is boosted by the consumption of nitrate-rich vegetables, such as leafy greens and beets. Therefore, the more vegetables and fruits we eat, the more antioxidants we take in that protect us against these so-called ‘free radicals’ that cause the aging process and lead to disease. By taking in these antioxidants we not only reverse the chronic diseases like AD, diabetes and heart disease but we also reverse the aging process, which leads us to keep looking young! 

Combined with adhering to the WFPB diet there are other lifestyle changes one should adopt to hold AD at bay: regular exercise, stop smoking, drinking less alcohol and maintaining strong social bonds. It is our experience at METI that the WFPB diet not only prevents but also reverses AD (at least in the early stages). 

As mentioned, this may be because plant-based diets are known to preserve body tissues from both oxidative stress and inflammation – hallmarks of these kinds of degenerative diseases. This is why berries and beetroot are so protective of AD, since they’re so rich in antioxidants; but they have to be imported and are expensive. But do not despair! 

There are two foods that are particularly effective to improve brain health and that are widely available in Samoa: they are turmeric and Pacific Pennywort (Centella asiatica aka Gotu kola), what is called in Samoan ‘lau togotogo’, a creeper that likes to grow in a wet soil. In a matter of days, caregivers will see an improvement in the patients when they regularly consume turmeric and or include Pennywort leaves in their salads or consume them as teas.

To help the patients, METI can now provide ‘turmeric paste’ and ‘lau togotogo’ seedlings. Please place your orders by calling 30550. In the meantime, we invite you to visit METI’s Healthy Living Clinic at House No. 51 at Motootua (across from the Kokobanana Restaurant) to become acquainted with METI’s whole food plant based diet and Lifestyle Change program. You can also purchase METI’s WFPB Cookbook written in English and Samoan, which features 50 delicious WFPB recipes. You can contact us at 30550.