Best Home Modifications For Handling Alzheimer’s Dementia

Home modifications for Alzheimer's.

Which Home Modifications Should You Make First When Dealing With Alzheimer’s Dementia? Tips to Get You Started

In the wake of an Alzheimer’s diagnosis, families can feel like they are adrift at sea in a damaged boat – without help in sight. When my dad, Jim, was diagnosed, one of the first things that become obvious to us was that we needed to make changes to the home environment in order to make his care more manageable and to keep him safer. (Read Jim’s story, HERE.) This is to be expected since most households are organized around the lives of people with normal cognitive functioning. They are not especially well suited to home-health or memory-related care. But by making a few tweaks here and there, caretakers and families can make the home more conducive to dementia care.

These changes can come in several categories. On the one hand, there will be access-control modifications. These will be additions to the home – like gates, latches, locks, and the like – that will help caretakers restrict their charge in terms of where he or she can go throughout the living space. Common restrictions will apply to appliances, attics, cars and other vehicles, bathrooms, entryways and exits, fireplaces, garages, kitchens, and yards. Other modifications will pertain to improving mobility and minimizing falls and tripping. These may include the installation of grab bars, handrails, extra lighting, ramps, walk-in bathtubs, widened doorways, and so on.[1] Still other household changes – setting up “baby monitors,” cameras, intercoms, mirrors, etc. – will be geared toward more effective patient monitoring.

You’ll Need to Survey Your Own Living Space

I didn’t have much guidance when it fell to me to prep the household for my dad’s care. The following resource, then, is basically one of several that I wish I had had available to me after my dad’s Alzheimer’s diagnosis. It’s really part of my overall “Alzheimer’s-Proofing” project – and part of a series of articles on Alzheimer’s-proofing the home. Interested readers can examine other articles in the series, links to which are provided at right about the end notes.

Not every tip will apply to every reader. Moreover, given the specifics of your situation, you may need to perform modifications that I do not cover on this page. For more suggestions that may spark your own imagination, consult the “Additional Reading” section, below.

But to get you going and to help you start thinking through the modifications that may be necessary in your own home, here is my top ten list for recommended changes. This list is based on my own dealings with my dad, Jim. (If you would like more of the personal details, I invite you to read “Jim’s Story.” For a bit more information about how Jim actually died, there is a follow-up post HERE.)

Just a word about the structure of the list. The first five items are those modifications that can be made well in advance of someone’s actually getting diagnosed with Alzheimer’s or a related condition. The last five are those that, in many circumstances, should be made as soon as you know that your family is facing the prospect of living with someone with dementia.[2]

Top Ten Modifications to Begin Alzheimer’s-Proofing Your Home

  1. Lighting! This item has easy aspects – and “less easy” ones. On the simple side, just ensure that all the home’s light fixtures and switches are in good working order and have appropriately sized (and functional!) light bulbs. You want to simultaneously provide adequate luminance in the home, while minimizing the danger of bulbs overheating and becoming fire hazards. (On other home-related hazards – and how to rectify them – see HERE.)

    On the less easy side, you might need to add light fixtures to dimly lit areas, or even swap out existing (possibly low-luminance or “mood”-type) lights with brighter ones that help to increase visibility. This could be as easy as adding a lamp (out of the way, of course). Or it may need to be as involved as hiring a handyman or electrician to install lights, switches, and wiring.

    A less common, but still possible, problem that you may encounter is lighting that is too bright. In my dad’s case, this one mainly applied to the flood lamp on our garage. The motion-sensing fixture would turn on when we pulled a vehicle or walked into the driveway. On at least one occasion, my dad lost his balance because the bright light disoriented him. For us, the fix was to reposition the lamps so that they were differently aimed. However, in related cases it may be advisable to replace the entire lighting assembly with a different one, or to try to obtain suitable bulbs that have lower wattages.[3]

  2. Baby monitor that’s also an intercom. Remember that there are certain modifications that will be helpful once they become necessary. But there are some items – like monitors – that also tend to be obtrusive if they are installed only after a cognitive impairment surfaces.

    When it became obvious that we needed to monitor my dad (Jim), it took me weeks to find an appropriate hiding spot for the camera/transmitter. I ended up having to camouflage it because he would locate the thing and either move or remove it.[4] And this might also happen to you.

    But it occurred to me that if you introduce the device early enough – say, before the dementia presents itself – your loved one might become acclimated or “used” to its presence. This is especially the case if the item has multiple uses.

    So, you might try getting a baby monitor to use as an intercom system. When and if it becomes necessary to use it as a monitor – the idea is – your loved one will not be perturbed by it.[5] At least, this is what I would try if I had it to do over again.

  3. Microwave – with “childproofing” features. I feel like this is another good thing to have in your Alzheimer’s-proofing repertoire. Like other cooking devices (such as conventional ovens, stoves, and so on), microwaves pose various risks – from the risk or burns and fires to the risk of eating underprepared food (because your loved one didn’t observe proper procedures) and more.

    The basic idea is that some microwave ovens have the capability of being “locked” (usually with a 3- or 4-digit code) in such a way that prevents them from being operated without “authorization” or apart from careful supervision. My dad, Jim, had a habit of trying to use kitchen appliances well past the time when he could remember how to safely prepare meals. As it was, we had to remove the microwave from the kitchen. Having a lock-able model would have been far better. I’d tell you: get one – if you don’t have one already.[6]

  4. GPS tracker – that doubles as a watch. Eventually, Jim got to be a real handful. Even though his mental faculties were on the decline, he remained physically fit – at least initially. This meant that even when he couldn’t remember simple things (like how to wash his hands correctly, or where to put dirty dishes), he was still able to open doors and jump fences. (Believe it or not!)

    In caretaking circles, Alzheimer’s patients aren’t said to “escape” from their safe areas; this sounds too prison-like. Rather, when they leave their care facilities or homes, Alzheimer’s sufferers are said to elope.

    And believe me, Jim eloped frequently enough to alarm us. He always wore a watch, however. So, another gadget that could really have benefited my family would have been a watch with built-in GPS location-tracking features. It’s not a substitute for careful supervision or thorough safeguarding. But it can be a kind of failsafe.[7]

  5. Handrails. This is a simple one. Even before there is any cognitive impairment arises, a case can be made that it is worthwhile to “beef up” the house’s mobility aids.

    Many homes don’t have adequate railings for staircases. So, to my way of thinking, this is a fairly obvious first step (no stairway pun intended).

    This may not be as critical if you (or your loved one) aren’t suffering from any physical disabilities. But even able-bodied people may need slight “assists” from time to time. For example, after my dad’s surgeries (triple bypass and colectomy), he had major difficulties getting around. If the truth be told, I’ve had injuries (sprains, etc.) and illnesses that have hampered my own ability to get up and down.

    The moral? Handrails can benefit everyone in the house (and even visitors). And they may get you thinking about adding additional mobility aids. For more on the possibilities, see HERE.

  6. Guardian door lock. Every time I think about home Alzheimer’s Proofing, this little thing pops into my head. It’s an absolute gem. Its primary function is as a door brace to guard against forced entry. But caretakers are impelled to become experts on non-traditional uses for things.

    And, in reality, this one doesn’t require much imagination. You install it the same way for theft deterrence or for this secondary purpose: namely, providing an additional layer of protection against “elopement.”

    I positioned one high up on the door going into our garage. Even when my dad unlocked the door, he was less likely to be able to get into the garage – which was, as might be expected, fraught with peril (at least for a cognitively impaired person).

    To my knowledge, my dad never defeated it. For one thing, I think that this was because he had a hard time seeing it. For another, he would have had a difficult time reaching it. And finally, to disengage it requires a particular motion that would have been challenging for him. And it’s around $15. Honestly, I think it’s close to a no-brainer.

  7. Electric plug locks. On my list of suggested modifications, this is only second to the Guardian – and this is probably because I love my Guardians so much. In terms of versatility, these small locks can be lifesavers.

    Have a coffeepot or toaster that you want to leave out, but don’t want your loved one operating? No problem. Plug the power cord into a plug lock and mom or grandad won’t be able to plug in the toaster. The lock accommodates two- or three-prong electrical plugs and can be unlocked with a key.

    A bit inconvenient for the caretaker who might want coffee or toast? Sure. But what you lose in convenience you gain in peace of mind that your loved one won’t hurt him- or herself – or burn the house down.

    And the locks work equally well on other appliances. Among other things, and besides the aforementioned coffee pot and toasted, I locked our blender, can opener, electric drill, and table saw. Your investment will be under $20 per lock.

  8. Cabinet and drawer locks. These are going to be practically essential. It almost a sure bet that your cabinets and drawers contain at least some objects that would be dangerous in the hands of a cognitively impaired individual. This really leaves you with only two alternatives: get rid of the offending materials or lock them up.

    I can’t tell you which option is best for your situation. But I can say that in our case removal wasn’t always feasible. For instance, insofar as people will be living and doing meal preparation inside the home, there will be various items (like knives and kitchen appliances) that are necessary to have on hand.

    Even if you could swap glassware for plasticware, and remove things like firearms, you may not be able to rid the household of everything that poses a danger. And, frankly, it’s probably not worth thinking too hard about when cabinet and drawer locks are readily available.

    You can often find these in the “childproofing” sections of many stores – or online. (For more on the similarities between baby/childproofing and Alzheimer’s-proofing, see HERE.)

  9. Alcohol, guns, and other ‘specialty’ hazards. Since many people keep alcohol and guns in cabinets (though, hopefully, not the same cabinet!), in a way, this is just an extension of the previous recommendation. Nevertheless, I feel like I should call out these items for special attention, since the risks they pose are especially great.

    Because these concerns are significant, I may as well mention here one of the strategies that I use. I am a big believer in redundancy, that is, the use of several “layers” of security that are put in place so that if a primary layer fails, secondary (tertiary, etc.) layers can serve as a kind of backstop.

    So, in the case of a firearm, an extreme example of redundancy might be the placement of locked gun, inside of a biometric safe, inside of a locked cabinet that is itself located inside of a locked room. Is all this redundancy strictly necessary? I can’t answer that. But the various layers of security allow that even if the impaired person enters the room or gains access to the cabinet, he or she will be unlikely to defeat all layers and actually get to the firearm.

  10. Thermostat cover. Once again, I am just drawing on the experience that I had with my dad. But one of the things that happened in his case was that he constantly fiddled with the temperature controls. And since, by that time, he had questionable perceptual and reasoning abilities, he would simply crank the thing up or down more or less willy-nilly.

    Sometimes this would lead to conditions where, for example, the house temperature would end up around 90 degrees. Not only is this an annoyance, but it can also pose hazardous to a person’s health in terms of things like overheating or hyperthermia.[8]

    For us, believe it or not, we actually had the functional thermostat moved to the lower level and we left the main-level thermostat in place, but inoperable. Because it’s so convoluted of a solution, I wouldn’t recommend this, particularly.

    Instead, I would tell you to try getting a locking thermostat cover – the kind that you see in public areas like libraries, offices, etc. If this causes your loved one to become agitated, you can explore additional options like camouflaging it. But at least the temperatures will remain at reasonable and safe levels.

Concluding Remarks

Bear in mind that these recommendations only scratch the surface of what you could do and, unfortunately, of what you might be forced to do to properly care for your loved one.

For a more complete list of suggestions, see my free web resource titled “Ultimate Guide to Alzheimer’s-Proofing A Home: Master List.” You can think of it as a list of possible action items. Peruse it to get some ideas as to how you might effectively alter your own living environment to better care for your afflicted family member.

Looking for Product Recommendations?

Unsure what to buy? I recommend select products HERE.

Additional Reading

Background Information on Alzheimer’s Itself:

General Alzheimer’s-Proofing Information:

Five-Part Complete Guide to Alzheimer’s Proofing Your House:

Alzheimer’s-Proofing a Vehicle:

Notes:

[1] Another aspect of this will simply be decluttering and decontaminating the living space, where applicable. I cover these is other articles.

[2] There are the usual provisos. For one thing, every situation is different. Since Alzheimer’s is a brain-degenerating condition, it may – and is liable to – affect people in various ways. Additionally, because cognitive impairments often impact seniors, there may be physical impairments to contend with as well. These might be byproducts of the dementia, or they might be unrelated (i.e., “comorbid”). Thus, care for some patients may require a heavier emphasis on mobility-aid improvements. While care for other Alzheimer’s sufferers might demand a focus upon access-control and restriction. Let your loved one’s specific case and needs dictate your direction.

[3] Generally, you can put lower wattage bulbs into a light fixture without danger. Of course, you need to make sure that the bulbs are designed for use in fixtures similar to yours. Also, be aware that lower-wattage bulbs will be dimmer. You just never want to exceed the recommended wattage, or you could have a fire hazard on your hands.

[4] He sometimes also obstructed it. Sometimes this may have been intentional; other times, it probably wasn’t.

[5] Of course, I have to include a major caveat. Alzheimer’s ravages memories. So, it is possible that your loved one won’t remember being “used to” the monitor when he or she is suffering from dementia. It’s also possible that your loved one will “remember” the object and fiddle with it in ways that obstruct its use as a monitor. But I still think that this item is valuable enough to be worth that risk. Having a monitor on my dad freed me up to be able to do other tasks around the house – or even do business-related work in the home – without worry that Jim was “getting into” or doing something that he shouldn’t.

[6] Before spending money, you might want to determine whether your current model is lockable in the relevant way. Try to locate the printed copy of your microwave’s owner’s manual – or find it online.

[7] IF, that is, your loved one would wear it. Although my dad wore a watch, it was a wristwatch with a traditional clockface and moving hands. It wasn’t digital. So, it’s not a sure bet that he would have accepted a GPS-tracking watch as a substitute for what he was used to wearing. However, after he disappeared several times, I would have been inclined to give it a try.

[8] Of course, it’s also possible that the house temperature could drop dangerously low and present equal but opposite risks. However, personally, I never ran into this with my dad.

Protect Yourself Against the Coming Dementia Crisis

The coming dementia crisis

How Do I Protect Myself — and My Family — Against the Projected Alzheimer’s ‘Crisis’?

Introduction

A recent Washington Post article startlingly declared: “Today, the crisis in health care is how to care for the estimated 5.7 million Americans with Alzheimer’s. …The crisis for tomorrow is how to take care of the projected 14 million Americans older than 65 who will develop the disease by 2050.”[1] The article goes on to lament how underprepared (or outright unprepared) are institutions – like our healthcare system – for this looming disaster. If you or your loved one finds themselves afflicted, then, as so often happens, you may be faced with the prospect of dealing with the catastrophe alone.

There are some things that you can do to safeguard your health, improve your chances of avoiding the dread disease, and – failing that – at least make some provision for your future care. This will involve such things as making changes to your diet and home environment, trying to “detoxify” your life (both literally and metaphorically), and attending to your finances. But the hard reality is that you have to start planning (and implementing that plan) now for it to benefit you when and if the time comes. 

Let’s get going.

Protect Your Physical Health

Insofar as Alzheimer’s is a brain-degenerating disease, it is reasonable to think that overall bodily health can affect a person’s susceptibility to some degree.

I’m not saying that poor general health will necessarily issue in a cognitive disorder. Nor am I promising that good general health is a surefire protection. But it stands to reason that your odds of slowing down mental deterioration – or avoiding it altogether – are going to be better the healthier you are.

So, you really ought to make some provisions to protect your physical wellbeing. Here are a few tips to help ensure that you’re on the right path.

Diet

I’m not a medical professional, but it is reasonable to think that the cornerstone of health is diet. Years ago, I was both enlightened and gratified by a sports-nutrition company’s forthright admission that basic diet superseded both exercise and their own “supplements” in importance.

Take a moment and think about the implications of this.

One glaring ramification is that you can’t “fix” an unhealthy lifestyle by swallowing some supplement. There are no magic pills.

If your body has sustained physical damage over years of abuse of neglect, then the only way to roll back that damage is to change your habits. And that will take time.

But, fear not, that is why I’m discussing it.

MIND Your Food

There is a diet that purports both to lower a person’s risk of developing Alzheimer’s as well slowing the mental degeneration of people (such as stroke victims) who are statistically likely to manifest dementia. It’s a takeoff from the National Heart Institute’s “DASH” program – where the former word stands for Dietary Approaches to Stop Hypertension. The newest diet is memorably designated “MIND,” which means Mediterranean and DASH Intervention for Neurodegenerative Delay.

This Alzheimer’s-focused regimen has two prongs. On the one hand, MIND nutritionists recommend that interested dieters add certain things into their diets.

This includes probably predictable things like the following.

Green vegetables (especially cruciferous ones) seem to show up on many health lists these days. And this list is no different. Green veggies – especially the leafy varieties – are nutrient rich, and often include such beneficial minerals and vitamins as beta-carotene, calcium, magnesium, potassium, and vitamins B, C, and K as well as trace elements like copper and manganese. They also tend to contain plenty of antioxidants, fiber, and phytonutrients.

The MIND Diet also prescribes generous helpings of quality beans, berries, nuts, and wholegrains.

For a more comprehensive breakdown of what is – and isn’t – included in the MIND diet, see HERE. Suffice it to say that the recommendations are geared toward guiding against brain and nervous-system degeneration as well as cognitive decline.

One extra benefit of all this healthy eating is that these same food items are capable of conferring ancillary protections against cardiovascular and heart disease, diabetes, and high blood pressure.

Another noteworthy addition, borrowed from the DASH heart-diet recommendations, is a single glass of red wine each day. Red wine, and its active ingredient resveratrol, is supposed to bestow numerous advantages, including a more favorable balance of “bad” and “good” cholesterol in your body. So, salut! (Just don’t drink too much. For more on alcohol and Alzheimer’s, read my article “Is There a Link Between Drinking and Dementia?”)

The MIND diet also calls for the use of olive oil as a substitute for cooking sprays and margarine.

But arguably one of its main thrusts lies in its recommendations concerning meat. There is an overall emphasis on eating less meat, period. The suggestions that I read indicate seven (7) to fourteen (14) portions per week at most. But, there is a decidedly slant towards white meats (mainly chicken, fish, and turkey; but possibly also pork and a few others) over red meats (such as beef and ham).

And this leads to the second, more negative, prong – the subtractions. Dieticians suggest that you cut out red meats almost entirely – regardless of their quality. Dieters are also encouraged to steer clear of all “junk” and processed foods and sugar-based snacks.

Do Eat More of These:

  • Beans
  • Berries
  • Nuts
  • Olive Oil
  • Vegetables (especially green, leafy ones)
  • Wholegrains
  • Wine (especially quality reds)

Don’t Eat as Much of These:

  • Junk Food
  • Processed Food
  • Sugar

Again, for a much more detailed list of “dos” and “don’ts,” including specific foods, see my companion article “The Alzheimer’s Dementia ‘MIND’ Diet: What Should You Eat?

Supplement if Necessary (or Desired)

There is little question but that eating quality foods has got to be the base of your Alzheimer’s-prevention diet. But a case can also be made for boosting the “bioavailability” of certain nutrients and other substances through selective supplementation.

There are many reasons why such supplementation may be necessary. A lot of our food – even when it is organic – is grown in nutrient-depleted soil. This may mean that even a diet that looks great on paper may not actually deliver on all its nutritional promises.

Additionally, we are all subjected – sometimes daily – to various environmental (and other) toxins that tax our bodies’ defense systems and sap our vitality. (For more information, see my article HERE.) The diminution of our nutrients is both a byproduct and a contributing cause of these difficulties. (See HERE.)

What to do?

In order to keep your body within optimal ranges, nutritionally speaking, you may find it advantageous to give your diet a little assist through supplementation.

Moreover, as it turns out, good cases can be made that the availability of certain substances in the body may improve your odds of avoiding Alzheimer’s – or at least slowing down its progression.

Supplements can be grouped under various subheadings. But “herbs” and “vitamins” are two commonly used – even if general – groupings.

Under the category of herbal supplements, you might find recommendations like the following:

  • Ginkgo
  • Magnolia
  • Rosemary
  • Saffron
  • Turmeric

While, vitamins (and other helpful minerals and nutrients) tend to include things such as:

  • Carnitine
  • Folic Acid
  • Vitamin B12
  • Vitamin D3
  • Zinc

Elsewhere, I have put together much more detailed expositions of these two subcategories of supplements. If you would like further information, see my articles: HERE, HERE, and HERE.

Drink Clean Water

Water is another fundamental building block of a good diet. Even though water may not spring to mind (no pun intended) immediately when hearing the word “diet,” my contention would be that H2O is in many ways arguably even more important than some of the other things previously surveyed.

To begin with, a high percentage of our bodies is made up of the stuff. It appears to be essential for human life at every biological level – from our cells and tissues to our organs and organ systems. And it’s equally vital physiologically.

Beyond the vague “hydration,” water plays an important role in many body processes – including cushioning organs, digesting minerals and nutrients, dissolving foreign deposits, excreting waste, lubricating body parts (like eyes, mouths, and other places), maintaining homeostasis (which involves maintaining temperature), and on and on.

You literally can’t live without it. According to one website: “A human can go without food for about three weeks but would typically only last three to four days without water.”[2]

So, it’s clear that we need constant access to fresh water.

And the stuff that we do drink needs continual replenishment because we lose it via digestion, excretion, perspiration, respiration, urination, etc.

But the sad fact is that many people rely on municipal water supplies that have lackluster results when it comes to purification. Practically speaking, this means that a lot of us drink water that is laced with crud.

The nasty stuff in water includes, but is not limited to:

  • Heavy Metals
  • Herbicides
  • Industrial Byproducts and Waste
  • Parasites
  • Pathogens (including Bacteria, Fungi and Viruses)
  • Pesticides
  • Pharmaceuticals
  • Pollutants
  • Radioactive Compounds
  • Toxins

This is a shocking list of contaminants for something that is as crucial to life as is water. (If you can stomach it, I have gone into much greater detail on these contaminants, HERE.)

While there may not be any knock-down “proof” that infected or tainted water directly causes Alzheimer’s or other dementias, it is reasonable to believe that imbibing eight (8) or so eight-ounce glasses of filth every day – for years; for decades – is at best placing additional stress upon our immune (and other bodily) systems.

On the other hand, as I mention HERE, some observers actually believe that there are subtypes of Alzheimer’s – one of which, so investigators suggest, may be caused by exposure to toxins or to other nasty stuff. So, at worst, some of the contamination might actually be harming us directly.

But the situation isn’t hopeless. In fact, the fix is straightforward: drink properly purified water! If none is close at hand, then purify your drinking water yourself. There are several methods for this. I’ll list three (3) of the main water-purification options.

  1. Boiling – It’s free; theoretically, it’s also straightforward. But it does take time to do. And drinking water must be given additional time to cool. Plus, it may not be “easy” to do when you are trying to monitor a person with dementia.
  2. Chemical Disinfection – There are two main varieties of this. Disinfection with chlorine, which is used by many municipal water facilities, and disinfection with iodine, which is used by many campers and outdoorspeople.
  3. Filtration – This is going to be the primary method for at-home water purification. There are several types of water filter. Some screw onto the faucet; others go under the sink. Still other filters operate by gravity in stand-alone canisters. Activated charcoal has a great ability to absorb contaminants and is often used as the main filter medium.

Arguably, each of these methods has its place. I go into the three methods at greater length – and offer my own product recommendations – HERE. And, again, my main water-related article can be read HERE.

Presently, my bottom line is merely informational. You should start thinking about these issues and selecting (and implementing) solutions (okay… maybe this pun was intended) for yourself.

Protect Your Home

As I have discussed more extensively HERE, it is probably a good idea to begin making changes to the home environment prior to the onset of any sort of dementia. There are several reasons for this. I will list a couple.

The first reason is that if you make changes early, you yourself will have plenty of time to get used to them before that unhappy time at which you manifest some sort of cognitive impairment. This is important because cognitive impairments – such as Alzheimer’s – often destroy recent and short-term memories. The longer you have had your home’s Alzheimer’s-proofing in place, the more likely those changes are to have found a place in your long-term memory.

The second reason is that changes made in anticipation of a problem will be ready to deal with the problem if it ever materializes. It’s kind of like the old adage that those who prepare for war when there is peace are able to jump into battle without delay when the time comes.

Prepare Your Home Environment for the Worst-Case Scenario

Along these lines, it might be sensible to change your living environment in ways that would make living with Alzheimer’s more manageable.

Whether this actually makes sense for you or not will depend on the resources available and on your specific situation. I recommend having a sort of “advisory committee” to assist you with these kinds of decisions. (This recommendation will be fleshed out in a forthcoming article.)

Basically, I think of things in two related, but slightly different, ways.

In the first place, there will be changes that you will want to make (in some cases) that may be useful when dealing with dementia, but that do not make a lot of sense to make too far in advance.

A prime example of this would be an entrance ramp. You’ll want to have an access ramp in the event that you (or a loved one) is wheelchair bound. But, apart from that, having a ramp on your front door would be a blasted nuisance.

Other examples might be door-knob covers, drawer locks, gates, and other odds and ends that serve to frustrate an impaired person’s attempts to access areas or items that might be unsafe. While everyone in the household is able bodied, these devices will probably only be frustrating.

In the second place, however, will be those changes that can be put in place far in advance, without any negative interruption into your daily life.

Perhaps the foremost illustration of this would be ensuring that your living space has adequate lighting. Making certain that you have a well-lit dwelling will not generally disrupt the lives of anyone in the household. In fact, it will probably make everyone generally safer, since even people with normal mental function can sometimes trip and hurt themselves in dimly lit spaces. Because lighting can also serve as a theft deterrent, investing in it early on is highly advisable.

This category might also include more impairment-specific modifications like having a walk-in bathtub. Although a totally able-bodied person could utilize a walk-in bathtub without any difficulties, such a thing is plainly intended for someone who is physically disabled. The main issue, here, would be the expense. If you’re building a new house and can select any sort of bathtub you wish, then you might consider making it a walk-in. But if you already occupy a finished house, and neither you nor any loved one is physically impaired, then you may much prefer to simply skip the (presently needless) expense of switching the tub out.

Items in this subcategory will also include some simpler gadgetry – like gun locks – that are good ideas to have anyway, regardless of whether there is a cognitively impaired person on the premises or not.

Common Modifications:

  • Control Access to Attics, Basements, Garages and Kitchens
  • Improve Lighting
  • Install Mobility Aids (e.g., Handrails and Grab Bars)
  • Lock Cabinets and Drawers
  • Secure Firearms, Pharmaceuticals, Thermostats, etc.

For a more complete list of possible home modifications, see my “Ultimate Guide to Alzheimer’s-Proofing A Home: Master List.” Every situation is subtly different. My resource is basically designed to get you brainstorming about changes that may have to be made in your own home.

Are you wondering when to begin making changes? I talk a bit more about that HERE.

Unsure what to buy? I recommend select products HERE.

Protect Your Finances

Among the predictable outcomes of Alzheimer’s Disease is the damage that it – or, more accurately, its (expensive![3]) required care – does to personal finances. With a condition like Alzheimer’s (or another sort of dementia), when a person advances far enough he or she will need around-the-clock care. This kind of care is called “custodial” or “long-term” care. And the kicker? It’s not covered by health insurance or by Medicare.

Be aware that if you or your spouse (or loved one) requires long-term care, the cost can be astronomical (by many people’s standards, anyway). In today’s dollars, nursing homes can cost upwards of $75,000 to $100,000 per year. Depending on the amenities and services provided, many can cost even more. The average nursing-home stay is between two (2) and three (3) years.[4]

Together, these basic facts allow us to predict that anyone who has to enter into a nursing home will be looking at someone in the neighborhood of $150,000-$300,000 just for their custodial care. For a married couple, these baseline figures would have to be multiplied by a factor of two (2), yielding $300,000 to $600,000. And these estimates are somewhat conservative.

Seniors may need other healthcare or services that are not included in the cost of a nursing home.

It’s expensive to grow old. And it’s expensive to receive care for a cognitive (or other) impairment.

This kind of care is usually referred to custodial or long-term care. And, as I have discussed at greater length elsewhere (see HERE), there are really only three (3) main options for paying for it.

  1. Private Pay. This simply means that you pay for your (or your loved one’s) care from money that comes out of your own assets or income stream.There are many different income streams that are theoretically possible. If someone is still working, whether full or part time, then he or she will have earned income. Retired persons may have pensions or Social Security benefits. People can have money coming in from alimony or spousal “maintenance.”Other sources sometimes of income may also come into the picture. These can be extremely varied and probably resist exhaustive summary. But common ones include the following: dividends from insurance policies or stocks,[5] income from rental properties, interest from interest-bearing accounts, payments from (private) annuities,[6] renewals from commission sales, residuals or royalties from copyrighted works, and settlements of life-insurance proceeds or trust funds.Assets can be equally varied. But most people will have assets spread across a range of common categories, including banking instruments like certificates of deposit (CDs), checking and savings accounts, money markets, and so on; cash on hand; collectibles (e.g., antiques, precious metals, etc.); houses, land, vehicles, and other owned physical properties (in the form of equity); intellectual properties (copyrights, patents, trademarks); investments (whether bonds, stocks, or something else); life-insurance policies (in the form of cash value); pre-paid funeral expenses or other services; and retirement accounts such as 401(k)s, IRAs, Roth IRAs, SEP IRAs, etc.
  2. Medicaid. If you have insufficient assets or income to afford your required care, then one option is to apply for government assistance. In this case, the relevant program is part of Medicaid. However, qualifying for Medicaid first requires that your own assets be more or less fully exhausted. There is a systematic “spend down” that is strictly enforced, leaving the would-be recipient with virtually nothing.Although I cannot advise you of the precise action steps that you’d need to take for yourself or your loved one, I can relate (my memory of) my parents’ experience. When my dad’s retirement account had been exhausted – and his brokerage account value plummeted – Medicaid became the only game in town for them.My dad had to cash out his life-insurance policies, liquidate the remaining money held by his financial adviser, sell his car, and so on. My mom, a longtime schoolteacher, had to spend her own 403(b) down (to around $30,000, if I recall correctly). But she was allowed to keep her residence and her own vehicle.Besides having to be more or less impoverished in order to qualify for it, one downside of Medicaid is that it limits families in terms of where their loved one can receive care. You may not be able to get your loved one into your first-choice nursing home. You will have to find one that has an available “Medicaid bed.” It may not be the closest or best facility for your family’s overall needs. And if a husband and wife both eventually require long-term care, then they may be separated from each other if they are solely dependent on Medicaid.
  3. Long-Term-Care Insurance. Alternatively, you can arrange to protect your assets and income with an insurance contract. Long-term-care policies pay out when a person is certified by a medical professional to lack two out of six Activities of Daily Living[7] (ADLs) or to have severe cognitive impairments. However, like the Medicaid Trust (see further down), this option requires a fair bit of foresight. After all, you cannot hope to pass the requisite underwriting process if you’re already demonstrably debilitated.
  4. Medicaid Trust. Sometimes, people speak of a fourth option. But this is, in a sense, a variation on the private-pay and Medicaid options. Called a “Medicaid Trust” – when set up correctly by a competent attorney – this instrument allows a person (or couple) to divest themselves of ownership of many of their assets. The idea is that if a person has distanced him- or herself from various assets, then those assets will not be counted when the person is seeking qualification for Medicaid.As with other trusts, the trustees are constrained to use the granted assets for the care of the relevant beneficiary. However, you’ll need a lawyer to draft and file the necessary documents.This option may be a good fit for some families. But the relevant assets must be retitled at least five (5) years prior to going into a long-term-care facility or filing for long-term-care assistance. Additionally, the assets must be granted irrevocably. Finally, if the result is to qualify a person for Medicaid, then all the negatives of Medicaid apply to this option as well.

These are complex topics. In order to become prepared for the future, and to be in a position to make an educated decision when and if the time comes, you should consider speaking with financial, insurance, and legal professionals in your area.

The moral of this brief story is that you need to begin your financial planning before disaster strikes. So, start thinking through the issues today.

Notes:

[1] Ann Norwich, “We’re Not Prepared for the Coming Dementia Crisis,” Washington Post, Oct. 26, 2018, <https://www.washingtonpost.com/opinions/were-not-prepared-for-the-coming-dementia-crisis/2018/10/26/b4484cfc-d914-11e8-9559-712cbf726d1c_story.html>.

[2] Dina Spector, “Here’s How Many Days a Person Can Survive Without Water,” Business Insider, Mar. 8, 2018, <https://www.businessinsider.com/how-many-days-can-you-survive-without-water-2014-5>.

[3] I sketch some of these expenses HERE.

[4] The current number seems to bounce around somewhere in the vicinity of 2.3-2.4 years.

[5] Or income from other equities, securities, and other variable instruments.

[6] On at least a few common definitions, pensions and Social Security would both count as annuities. But here the contrast would be between annuities that an individual buys for him- or herself through a finance or insurance company, as opposed to employer-sponsored or government-subsidized benefit plans.

[7] These including being able to bathe, dress, and feed yourself as well as being able to “transfer” in and out of bed and toilet by yourself and to have control over your bodily functions (continence).

The Alzheimer’s Dementia ‘MIND’ Diet: What Should You Eat?

For many people, the go-to diet of choice these days – at least, of terms of Alzheimer’s prevention – is referred to by the acronym “MIND.” Sometimes called the “MIND Diet,” the letters stand for the ponderous phrase Mediterranean and DASH Intervention for Neurodegenerative Delay. The fundamentals of the MIND Diet were articulated at Chicago’s Rush University and Medical Center by Drs. Laurel Cherian, a professor of neurology, and Martha Clare Morris, a nutritional expert. But what is actually included in this diet? What are you permitted to eat; and, equally importantly, what should you avoid? The plan basically has a positive program and a negative program.

Positively, the approach recommends liberal portions of beans, berries, green (and other) vegetables, nuts, and whole grains. It also suggests that you stick to white (or at least lighter) meats over red ones. Further, MIND Dieticians encourage the use of olive oil for cooking and the drinking of quality red wines – in moderation – on a daily basis. Negatively, you are told to avoid processed foods and meats, sugary snacks, and other empty calories from carbohydrates to bad fats.

For the details, dig in. (Okay…pun intended.)

DO Eat These

Green Veggies – Especially ‘Cruciferous’ and Leafy Ones

I know that you’ve probably heard this since you were knee high to a grasshopper, but it’s true. You’ll want to load up on healthy vegetables. These include:

  • Arugula (Eruca vesicaria sativa)
  • Asparagus (Asparagus officinalis)
  • Beetroot (Beta vulgaris)
  • Bok Choy (Brassica rapa chinensis)
  • Broccoli (Brassica oleracea italica)
  • Brussels Sprouts (Brassica oleracea gemmifera)
  • Cabbage (Brassica oleracea capitata)
  • Chard (Beta vulgaris vulgaris)
  • Collard Greens (Brassica oleracea)
  • Endive (Cichorium endivia)
  • Iceberg Lettuce (Lactuca sativa)
  • Kale (Brassica oleracea sabellica)
  • Peas[1] (Pisum sativum)
  • Spinach (Spinacia oleracea)
  • Romaine Lettuce (Lactuca sativa longifolia)
  • Turnip Greens (Brassica rapa rapa)
  • Watercress (Nasturtium officinale)

They may also include unspecified helpings of “greens” – which, as far as I can tell, is just a synonym for “vegetables – and so-called “microgreens.” Microgreens are “shoots” from edible plants; that is, little stem-like growths that appear before fully formed leaves develop. If I have it right, the rationale for eating the shoots is that they are packed with the nutrients – some of which the plant itself will use to produce the leaves and other aerial parts (e.g., flowers, fruits, etc.).[2]

‘Other’ Vegetables

And, although they’re not green, I feel like I would be remiss if I didn’t give at least a passing nod to other, healthy vegetables. The MIND Diet makes provisions for generous portions of these as well. So, help yourself to the following.

  • Carrots (Daucus carota sativus)
  • Corn[3] (Zea mays)
  • Onions (Allium cepa)
  • Garlic (Allium sativum)
  • Radicchio (Cichorium intybus foliosum)
  • Sweet Potatoes (Ipomoea batatas)
  • Tomato, Cherry (Solanum lycopersicum cerasiforme)

Healthy Nuts

Then, there are the healthy nuts. (Not “health nuts,” mind you.) Many of these are recommended for maintaining optimal neurological function. You should get a bit comfortable with reaching for them – instead of for the potato chips.

  • Almonds (Prunus dulcis)
  • Beech nuts (Fagus sylvatica)
  • Brazil nuts (Bertholletia excelsa)
  • Cashews[4] (Anacardium occidentale)
  • Hazelnuts (Corylus avellana)
  • Macadamias (Macadamia integrifolia)
  • Peanuts[5] (Arachis hypogaea)
  • Pecans (Carya illinoinensis)
  • Pistachios (Pistacia vera)
  • Walnuts (Juglans major)

Berries (and Other Fruits)

According to MIND-Diet proponents, berries are excellent foods to help guard against dementia.[6]

  • Açai Berries (Euterpe oleracea)
  • Avocados (Persea americana)
  • Barberries, European (Berberis vulgaris)
  • Bilberries (Vaccinium myrtillus)
  • Black Raspberries (Rubus occidentalis)
  • Blackberries (Rubus fruticosus)
  • Blueberries (Vaccinium corymbosum)
  • Chokeberries (Aronia prunifolia)
  • Cranberries (Vaccinium macrocarpon)
  • Goji Berries (Lycium barbarum)
  • Grapes[7] (Vitis vinifera)
  • Raspberries (Rubus idæus)
  • Strawberries (Fragaria ananassa)
  • Wineberries, Chilean (Aristotelia chilensis)

Another name floating around is that of the “Barbados Cherry” (Malpighia emarginata). Some lists present it as a berry, although its Wikipedia entry does not. I don’t find much by way of negative reviews, so I’ll be checking it out myself.

By the way, a few brain-health pundits mention Oranges (Citrus X sinensis) as well. But, don’t just drink the juice — especially not with oodles of sugar or other additives. Eat the fruit!

Finally, Pomegranates (Punica granatum) appear to have a reputation for being beneficial for cognitive function as well as for various women’s-health issues. So, dig in, if you’re so inclined.

Beans

Beans are great, non-meat sources of protein. And, as you have no doubt guessed, they’re a fixture of the MIND regimen.

  • Black-Turtle Beans (Phaseolus vulgaris “Black Turtle”)
  • Black-Eyed Peas (Vigna unguiculata unguiculata)
  • Chickpeas (Cicer arietinum)
  • Garbanzo Beans (Cicer arietinum)
  • Kidney Beans (Phaseolus vulgaris Kidney)
  • Lentils (Lens culinaris)
  • Lima Beans (Phaseolus lunatus)
  • Navy Beans (Phaseolus vulgaris White Bean)
  • Pinto Beans (Phaseolus vulgaris Pinto)
  • Soybeans (Glycine max)

Wholegrains

  • Barley (Hordeum vulgare)
  • Buckwheat (Fagopyrum esculentum)
  • Durum [as Bulgur Cereal, Couscous, or Freekeh] (Triticum durum)
  • Millet, Pearl (Pennisetum glaucum)
  • Oatmeal, Whole Oats (Avena fatua)
  • Popcorn[8] [Air-Popped & “Plain”] (Zea mays everta)
  • Quinoa[9] (Chenopodium quinoa)
  • Rice, Brown (Oryza sativa)
  • Rye (Secale cereale)
  • Sorghum[10] (Sorghum bicolor)
  • Whole Wheats, 100% (Triticum æstivum)

Seeds

While I didn’t spot them on the MIND Diet’s main list, you might want to throw in a handful or two of quality seeds.

  • Chia Seeds (Salvia hispanica)
  • Flax Seeds (Linum usitatissimum)
  • Pumpkin Seeds, Styrian (Cucurbita pepo Styriaca)
  • Sunflower Seeds (Helianthus annuus)

White Meats

Primarily, when you hear talk of “white meat,” it’s referring to fish and poultry. Some definitions also include meat from pigs and rabbits. Additionally, a few lists include veal here as well.

Fish

There are several debates raging over fish. One such debate concerns whether preference should be given to farmed fish or their wild-caught cousins. I’m not going to get into any of this. A good rule of thumb is probably that the more “natural” foods are going to tend to be healthier. But, I’m not a nutritionist by any stretch of the imagination. So, take my fish recommendations cum grano salis (But don’t use too much salt or you could raise your blood pressure — and, by extension, your risk of heart attack or stroke.)

  • Bass
    • Largemouth (Micropterus salmoides)
    • Striped (Morone saxatilis)
  • Bluegill (Lepomis macrochirus)
  • Carp
    • European (Cyprinus carpio)
    • Asian (Cyprinus rubrofuscus)
  • Catfish
    • Blue (Ictalurus furcatus)
    • Channel (Ictalurus punctatus)
    • Flathead (Pylodictis olivaris)
  • Cod
    • Atlantic (Gadus morhua)
    • Pacific (Gadus macrocephalus)
  • Herring (Clupea harengus)
  • Mackerel, Atlantic (Scomber scombrus)
  • Mahi Mahi (Coryphaena hippurus)
  • Perch (Perca flavescens)
  • Pollock
    • Atlantic (Pollachius pollachius)
    • Boston Blue (Pollachius virens)
  • Salmon
    • Alaskan (Oncorhynchus nerka)
    • Coho (Oncorhynchus kisutch)
  • Sardines, Pacific (Sardinops sagax)
  • Tilapia
    • Nile (Oreochromis niloticus)
    • Blue (Oreochromis aureus)
    • Mozambique (Oreochromis mossambicus)
  • Trout
    • Brook (Salvelinus fontinalis)
    • Brown (Salmo trutta)
    • Rainbow (Oncorhynchus mykiss)

Sometimes, tuna is listed as a healthy fish. However, this needs to be stated with some major qualifications. Chiefly, these qualifications surround the presence of mercury – usually methylmercury – in tuna fish (and shellfish).[11]

The Environmental Protection Agency (EPA) in the United States has articulated “acceptable” mercury levels in terms of micrograms (mcg) per pound (or kilogram) of body weight. Specifically, their numbers suggest that 0.045 mcg/lb. (0.1 mcg/kg) are tolerable. Thus, between 50 and 300 pounds, we’re talking about acceptable mercury levels ranging from about 2.25 to around 13.5 mcg.

Canned tuna fish might contain anywhere from 3 to 20 mcg of mercury per ounce. Therefore, on this basic alone, some nutritionists (and others) recommend skipping tuna.

Still, it is an indisputably good source of “good” fats (e.g., Omega-3s) and protein. However, because mercury is possibly correlated with brain and neuronal degeneration,[12] it might be better to stick with “cleaner” fish or other white meats (like poultry).

Nevertheless, for the curious, here are the main varieties of tuna floating (or swimming) around.

  • Tuna
    • Albacore (Thunnus alalunga)
    • Atlantic Bluefin (Thunnus thynnus)
    • Bigeye (Thunnus obesus)
    • Southern Bluefin (Thunnus maccoyii)
    • Yellowfin [a.k.a. Ahi] (Thunnus albacares)
    • Skipjack (Katsuwonus pelamis)

Common Poultry[13]

  • Chickens (Gallus gallus domesticus)
    • Bresse Gauloise
    • Cornish
    • Jersey Giant
    • Orpington
  • Ducks[14]
    • American Black (Anas rubripes)
    • American Wigeon (Anas americana)
    • Bluebill (Aythya affinis)
    • Blue-Winged Teal (Anas discors)
    • Bufflehead (Bucephala albeola)
    • Canvasback (Aythya valisineria)
    • Common Eider (Somateria mollissima)
    • Common Merganser (Mergus merganser)
    • Gadwall (Anas strepera)
    • Goldeneye (Bucephala clangula)
    • Green-Winged Teal (Anas carolinensis)
    • Long-Tailed (Clangula hyemalis)
    • Mallard (Anas platyrhynchos)
    • Northern Pintail (Anas acuta)
    • Northern Shoveler (Anas clypeata)
    • Pacific Black (Anas superciliosa)
    • Redhead (Aythya americana)
    • Wood (Aix sponsa)
  • Turkeys (Meleagris gallopavo)[15]
    • Beltsville Small White*
    • Black*
    • Blue Slate*
    • Bourbon Reds*
    • Broad Breasted Whites[16]
    • Midget White*
    • Narragansett*
    • Royal Palm*
    • Standard Bronze*
    • White Holland*

Less Common Fowls

  • Coots
    • American (Fulica americana)
    • Andean (Fulica ardesiaca)
    • Eurasian (Fulica atra)
    • Giant (Fulica gigantea)
    • Hawaiian (Fulica alai)
    • Horned (Fulica cornuta)
    • Red-Fronted (Fulica rufifrons)
    • Red-Gartered (Fulica armillata)
    • Red-Knobbed (Fulica cristata)
    • White-Winged (Fulica leucoptera)
  • Geese
    • African (Anser anser domesticus)
    • American Buff (Anser anser domesticus)
    • Canada (Branta canadensis)
    • Chinese (Anser cygnoides)
    • Embden (Anser anser)
    • Pilgrim (Anser anser)
    • Pomeranian (Anser anser)
    • Saddleback (Anser anser)
    • Sebastopol (Anser anser)
    • Toulouse (Anser anser domesticus)
    • Roman (Anser cygnoides domesticus)
  • Pheasants[17] (Phasianus colchicus)
    • Cheer (Catreus wallichii)
    • Copper (Syrmaticus soemmerringii)
    • Golden (Chrysolophus pictus)
    • Great Argus (Argusianus argus)
    • Green (Phasianus versicolor)
    • Grey-Peacock (Polyplectron bicalcaratum)
    • Hume’s (Syrmaticus humiae)
    • Kalij (Lophura leucomelanos)
    • Lady Amherst (Chrysolophus amherstiae)
    • Reeve’s [Bar-Tailed] (Syrmaticus reevesii)
    • Ring-Necked (Phasianus colchicus)
    • Siamese Fireback (Lophura diardi)
    • Swinehoe’s (Lophura swinhoii)
    • Silver (Lophura nycthemera)
  • Quails (Coturnix coturnix)
    • Bobwhite (Colinus virginianus)
    • California (Callipepla californica)
    • Coturnix (Coturnix japonica)
    • Montezuma (Cyrtonyx montezumae)
    • Mountain (Oreortyx pictus)
    • Scaled (Callipepla squamata)

Other

I include this category for the sake of completeness. But I forewarn you: Some of these classifications are hotly debated. And I am incompetent to sift through all the information.

Some articles that I consulted consider the flesh of young animals (e.g., calves, lambs, and so on) to count as “white meat.” Others – like the World Health Organization[18] – staunchly oppose this and insist that they should be counted as red.

Additionally, you should bear in mind that the DASH and MIND dieticians generally recommend limiting meat servings to around one (1) or two (2) per day – even if you are eating lighter meats.

  • Calf[19] (Bos taurus) – for veal[20]
    • Ayrshire*
    • Belted Galloway
    • Black Angus
    • Brahman
    • Brown Swiss*
    • Charolais
    • Dexter
    • Gelbvieh
    • Guernsey*
    • Hereford
    • Holstein*
    • Jersey*
    • Randall Lineback
    • Red Angus
    • Scottish Highland
    • Shorthorn*
    • Simmental
    • Texas Longhorn
  • Lamb[21] (Ovis aries) – lamb meat[22]
    • Dorper
    • Dorset Horn
    • Hampshire
    • Polled Dorset
    • Suffolk
  • Pigs (Sus scrofa domesticus) – for pork[23]
    • American Yorkshire
    • Berkshire
    • Chester White
    • Duroc
    • Hampshire
    • Poland China
    • Red Wattle
  • Rabbits (Oryctolagus cuniculus) – just called “rabbit meat”[24]
    • American
    • Belgian Hare
    • Blanc de Hotot
    • Californian
    • Champagne d’Argent
    • Chinchilla
    • Cinnamon
    • Flemish Giant
    • Florida White
    • French Lop
    • Harlequin
    • Lilac
    • New Zealand
    • Palomino
    • Rex
    • Satin
    • Silver Fox

Beverages

Water

Right off the bat, I just have one word for you: water.

Although it’s not part of the MIND Diet per se, the importance of staying properly hydrated cannot be overstated. However, the quality of the water does water.

As I have written an entire article to cover this (see HERE), for now I’ll just state that you want to aim for purified drinking water. This can be accomplished with good-quality water sources (for example, spring water) or bottled water, or by purifying substandard water sources on your own.

Basically, you want to avoid sugary drinks – including soft drinks (such as colas, sodas, etc.) and juices (which are often full of artificial preservatives and sweeteners).

But, it turns out that there is one additional thing that MIND Dieticians recommend that you imbibe.

Wine

Specifically, the recommendation is that you drink no more – and no less – than one glass of quality red wine each day. These will typically be dry wines, as opposed to sweet varieties.

Healthy Red Wines

  • Cabernet Sauvignon
  • Madiran
  • Merlot
  • Pinot Noir
  • Shiraz

Healthy Lighter Wines

The healthiest lighter wines sometimes still have a bit of color to them. And, like their healthy red counterparts, tend to be low in added sugar – and so be found in “brut” or “dry” varieties.

  • Champagne/Sparkling Wine
  • Pinot Grigio
  • Riesling
  • Rosé
  • Vino Verde

DON’T Eat These

The Main ‘Contraindications’

The flipside of the positive requirements are, predictably, the negative ones. There are certain foods that you should eliminate from your diet as much as possible. At the very least you’re going to want to reduce your intake drastically.

Honestly, many readers could probably write this list just by guessing. The main thing isn’t knowing what is unhealthy. The main thing is acting on that knowledge. Still, so no one can say that they weren’t warned, here are some foods to avoid.

‘Bad’ Meats

  • Processed Meats[25]
    • Bacon
    • Beef Jerky
    • Bologna
    • Canned Meats
    • Chicken Nuggets
    • Corned Beef
    • Fish Sticks
    • Ham
    • Hot Dogs
    • Meat-Based Sauces (e.g. Bolognese)
    • Mortadella
    • Pancetta
    • Pastrami
    • Pepperoni
    • Pork Rinds
    • Prosciutto
    • Roast Beef[26]
    • Salami
    • Sausages
    • Vienna Sausages
  • Red Meats[27]
    • Beef
    • Goat
    • Horse
    • Mutton
    • Veal

As previously mentioned, however, bison or buffalo meat is considered a fairly health-conscious alternative to the more usual red meats. Another healthier, and underserved, meat is ostrich.

Other Unhealthy Snacks

What makes something “unhealthy”? In general, we’re talking about foods that are heavily processed. Things with a lot of artificial flavors and preservatives are going to be worse than things that are more organic or “natural.”

There might not be many surprises, here. But, it turns out that lot of people are intolerant of dairy products. So, cheeses, milk, and ice cream products are mostly going to have to get a thumbs down.

Of course, there is an adage that says “all things in moderation.” You can bear that in mind. But, be honest with yourself. Don’t use it as a “cop out.”

Some references that I have consulted suggest that you want to limit yourself to no more than one serving per week of these kinds of foods. If you can manage to go without them more often, however, you’ll probably be that much better off.

  • Breakfast Cereals
  • Brownies
  • Cakes and Cupcakes[28]
  • Candies (especially Candy Bars)
  • Cheeses[29]
    • American
    • Blue
    • Cream[30]
    • Fontina
    • Gruyere
    • Parmesan[31]
  • Chocolates[32]
  • Coffees (especially ones that are heavily sweetened)
    • Cappuccino
    • Espresso
    • Latte
    • Frappuccino
  • Cookies
  • Donuts
  • Fast Foods
  • Fried Foods and Fritters[33]
    • Chimichangas
    • Churros
    • Crab Rangoon
    • French Fries
    • Hushpuppies
    • Onion Rings
    • Tempura
    • Tortilla Chips
  • Granola[34]
  • Ice Cream and Milk Shakes
  • Juices
  • Pastries
    • Biscotti
    • Cinnamon Rolls
    • Danishes
    • Scones
  • Pies
  • Pizzas
  • Popcorn (Processed)
  • Pop Tarts
  • Pretzels
  • Snack Cakes

MIND Your Cooking

The MIND-Diet developers also have something to say about food preparation. Specifically, they recommend healthier alternatives to cheap, canola-based cooking oils.[35]

Olive Oil

  • Olive Oil, Extra Virgin (Olea europaea)

Olive oil is full of the so-called “good” fats. (For more on this, see HERE.) It is also reputed to have anti-inflammatory capabilities and antioxidants – which are substances that help our bodies neutralize “free radicals.”

I could be wrong in my appraisal. But my untutored take is that there are “bad” things (apart from germs) floating around your body. Usually, your immune system is tasked with the job of getting rid of them. But when you have a lot of bioavailable antioxidants, they are able to take some of the load off your immune system by addressing some of that non-pathogenic crud.

Besides these salubrious properties, olive oil is also supposed to help your body reduce its level of “bad cholesterol.” Additionally, it is believed to help lower blood pressure as well as the risk of cardiovascular problems, heart attacks, and strokes.

On top of all this, a 2013 study suggested that olive oil (or, more specifically, the ingredient called oleocanthal) had the ability to dissolve or otherwise deal with the beta-amyloid and tau protein deposits that are indicative of brain degeneration due to Alzheimer’s.[36]

This is outstanding news and very promising for the treatment of Alzheimer’s dementia. But what about prevention?

Well, a second study in 2013 determined that a nutritional “intervention with [the Mediterranean diet] enhanced with either [extra-virgin olive oil] or [mixed] nuts appear[ed] to improve cognition compared with a low-fat diet.”[37]

What About Other Oils?

Although (as far as I have found) not explicitly addressed in the MIND program, there are several other oils that have begun to appear in general health recommendations.[38]

  • Avocado Oil (Persea americana)
  • Flaxseed Oil (Linum usitatissimum)
  • Grapeseed Oil (Vitis vinifera)
  • Sesame Oil (Sesamum indicum)
  • Walnut Oil (Juglans regia and Juglans nigra)

Butter

Another MIND-Diet no-no? Butter and butter substitutes. This includes, perhaps especially, things like margarine.

In the first place, margarine is often made from less desirable oils such those derived from canola, soybean, and sunflower.[39]

Secondly, margarine is often high in the really bad “trans fat.” Levels have reportedly been decreased as a result of public outcry and governmental scrutiny. But, since there are healthier alternatives (chiefly, olive oil), it’s probably best to avoid margarines entirely.

Conclusion

The real key is to develop an eating regimen that you can sustain.

For many people, the word “diet” connotes something short-lived. You say that you’re “on” a diet just to contrast that with – and look forward to – the time that you’re “off” of it.

The best thing – the healthiest thing – seems to be this. Get into a healthy diet that you can maintain.

Understand: I’m not a dietician. But here’s where I think that this is where the “everything in moderation” aphorism comes into play. If you “go on a diet” that is so austere that you want to die (figuratively speaking), and you can’t wait until it’s over, then obviously you’ll never be able to keep eating like that.

In that case, it’s probably far better to adhere to a diet that is generally health, but with a few “junk foods” mixed in here and there, than it is to go on the austere diet for a few weeks and then go back to eating fast food every day. Does that make sense?

Then… go! And eat healthy(ier).

Notes:

[1] Peas are similar to, and often classified along of, beans (on which, see further on in the main text).

[2] In a way, this is similar to something like artichokes (Cynara scolymus), where the portion of the plant that we eat is actually a flower bud – i.e., a flowering aerial part before it blooms.

[3] Notice that Zea mays also shows up – as popcorn! – on the list of wholegrains, below.

[4] Many people will quickly point out that cashews are often, technically, classified as fruits. I won’t argue the point! But, since they’re usually found in the “nut” aisle at your local grocery store, I figure that it’s best to situate them here on my list.

[5] Some writers categorize peanuts as beans. As with cashews (see the relevant end note), I will not register any opinion. But I will say that my inclusion of peanuts on a list of nuts has more to do with practicality than with scientific precision. In most supermarkets, you’ll find the peanuts in the nut aisle as opposed to with the beans – canned or otherwise.

[6] There is something called a “Noni Berry” (Morinda citrifolia). I have left it off this list because there are reports floating around about it’s possible link to liver toxicity, and I have neither the space nor the time to research this minimally – much less adequately. But it is recommended by some authors. So, I thought I’d throw it’s name out there, anyway.

[7] Yep; my research suggests that these are rightly called “berries.” I just call them yummy.

[8] Is popcorn actually healthy for you? The British newspaper summarized one plausible opinion this way: “Air-popped and eaten plain, popcorn is a healthy whole grain food that is low in calories (about 30 calories per cup) and high in fibre (about 1g per cup), especially when compared to snacks like crisps [i.e., potato chips – Ed.]. …But oil-popped and flavoured popcorn is a different story. … Cinema popcorn is one of the worst offenders when it comes to calories[.]” Sue Quinn, “Is Your ‘Healthy’ Popcorn Really Good for You?” Telegraph (United Kingdom), Jun. 15 2015, <https://www.telegraph.co.uk/foodanddrink/healthyeating/11674935/Is-your-healthy-popcorn-really-good-for-you.html>.

[9] Again: just a point of classificatory clarification; quinoa appears technically to be a seed.

[10] This is sometimes referred to as “Broom-Corn.”

[11] The worst offenders are supposedly: King Mackerel (Scomberomorus cavalla), Marlin (especially White, Kajikia albidus and Striped, Kajikia audax), Orange Roughy (Hoplostethus atlanticus), Shark (e.g., Shortfin Mako, Isurus oxyrinchus; Requiem, Carcharhinidae of various subspecies; and Thresher, Alopiidae), Swordfish (Xiphias gladius), Tilefish (Blueline, Lopholatilus chamaeleonticeps; Golden, Lopholatilus chamaeleonticeps; and Great Northern, Lopholatilus chamaeleonticeps), and – yep – Tuna (especially Ahi/Yellowfin, Thunnus albacares, and Bigeye, Thunnus obesus).

[12] As usual, the available information is mixed. One Time magazine article stated that “seafood is associated with higher brain levels of mercury” but added that “those amounts don’t seem to be linked to a higher risk of developing features of Alzheimer’s.” See Alice Park, “Fish, Mercury and Alzheimer’s Risk,” Time, Feb. 2, 2016, <http://time.com/4201808/fish-mercury-and-alzheimers-risk/>.

[13] Some meat on poultry is darker. I suppose that if you’re a purist, you’d stick with the lightest meat that you can get. On the other hand, even the darker meat is “whiter” (so to speak) than most red meats. (As an aside, of all the red meats, Buffalo/Bison is sometimes touted as the healthiest alternative to traditional beef, mutton, venison, etc.) Personally, I’m not that picky. But you make your own call on this one.

[14] It should be noted that the healthiness of many game birds/poultry depends (at least partially) on how the animal is prepared.

[15] There is something called a “Heritage Breed.” As near as I can ascertain, the most basic way to put this is that heritage birds are not mass-produced or genetically modified. I’m sure that farmers and others who are far more knowledgeable will object to this rough characterization. But I’m going to simply say that calling a turkey “heritage” amounts to saying that it’s slightly better than the usual supermarket selections. I’m not entirely sure which birds are heritage, and which are not. But have taken a stab at classifying “heritage” turkeys with an “*.”

[16] These are apparently farmed in factory-like settings. They cannot breed naturally, and aficionados claim that they are prone to having genetic defects and disease.

[17] Pheasants can be used for eggs as well as meat. They can be pricey. And some say that they don’t have a lot of meat on them, especially when contrasted with common varieties of chickens and turkeys. Nevertheless, I am including them, just for reference purposes.

[18] See, e.g., Alexandra Sifferlin, “Which Meats Should You Avoid?” Time, Oct. 26, 2015, <http://time.com/4086896/which-processed-red-meats-should-you-avoid-cancer-who/>.

[19] As opposed to a full-grown cow. My understanding is that if the cow is a dairy cow (which I have attempted to denote with an “*”), then the veal often comes from young males. However, if the cow is raised for beef, then the veal could come from either sex.

[20] Some authors consider veal a red meat.

[21] Rather than the full-grown sheep, which would yield mutton.

[22] Again, some writers do not consider lamb to be white meat.

[23] Bacon and ham show up on the “DON’T Eat These” list. Pork is the so-called “other white meat.” Though, some sources dispute this and classify it as a red meat.

[24] Some sources lump rabbit meat in with prohibited red meats. Others are more lenient – at least (yep; I’ll say it again!) – in moderation.

[25] Sifferlin, op. cit.

[26] However, roast beef is probably the healthiest of the deli meats.

[27] Ibid.

[28] Including Cheesecakes.

[29] Cheddar, Cottage, Feta, Goat, Mozzarella, Ricotta, Sheep (e.g., Pecorino Romano) and Swiss.

[30] Including Neufchâtel.

[31] Parmigiano-Reggiano Cheese.

[32] Possibly, there can be some allowance for true dark chocolates – without the added dairy an sugar.

[33] With the possible exception of Okra (Abelmoschus esculentus) – just because I cannot stomach it any other way! Otherwise, most foods – even chicken, turkey, etc. – become unhealthier when fried.

[34] Of all the junk foods, granola-based products might be some of the best. But, their arguably still the best of the worst. Steer clear and opt for healthier foods whenever you can.

[35] As stated, spray oils often use canola oil as base. While perhaps not as healthy an option as olive oil, canola oil is generally not considered too “bad.” It’s all the other crap that gets put into the spray can that makes these things less than ideal from a health perspective.

[36] A. Abuznait, H. Qosa, B. Busnena, K. El Sayed, and A. Kaddoumi, “Olive-oil-derived oleocanthal enhances β-amyloid clearance as a potential neuroprotective mechanism against Alzheimer’s disease: in vitro and in vivo studies,” Chemical Neuroscience (American Chemical Society), vol. 4, no. 6, Feb. 25, 2013, pp. 973-982, <https://www.ncbi.nlm.nih.gov/pubmed/23414128>.

[37] E. Martínez-Lapiscina, P. Clavero, E. Toledo, R. Estruch, J. Salas-Salvadó, B. San Julián, A. Sanchez-Tainta, E. Ros, C. Valls-Pedret, and M. Martinez-Gonzalez, “Mediterranean Diet Improves Cognition: The PREDIMED-NAVARRA Randomised Trial,” Journal of Neurology, Neurosurgery, and Psychiatry (British Medical Journal), vol. 84, no. 12, May 13, 2013, pp. 1318-1325, <https://www.ncbi.nlm.nih.gov/pubmed/23670794>.

[38] What about Coconut Oil (Cocos nucifera)? I’m treating that in a separate article.

[39] On top of this, the plants used may also be genetically modified organisms (GMO). And for some people this has become a deal breaker.