We've all done it. Lost our car keys, only to find them five minutes later ? inexplicably ? in the laundry basket. We've put orange juice on our cereal, salt in our coffee and driven straight past the turning we meant to take. I've even managed to put the iron away in the fridge and throw my husband's wallet in the trash whilst putting an empty carton of milk by his cell, ready to take to work. Hmmm?these are the small moments that make us feel, quite simply, as if we are losing our minds!

Now, normally we can just laugh at ourselves. And ? fear not ? there's nothing wrong with us, we're just stressed out, busy, distracted by our chaotic lives. Nevertheless, for some of us, these moments also make us stop and think. What if they happened constantly, even if we were calm and relaxed? The thought that one day, we may not actually be in control of our minds is a frightening, gut-wrenching concept. Yet it's also an awful, very sad reality that an increasing number of people face.

Heart disease, diabetes and cancer are some of the most prevalent diseases experienced by westernised cultures such as ours. However, senility, dementia and Alzheimer's are becoming increasingly common. Now this is a really personal opinion, and not all of you will agree with me I'm sure, but I can imagine absolutely nothing more terrible than losing total control of my mind. The thought of not being able to recognise my family or friends, communicate my thoughts, express my love and affection or make sound and safe judgments is just about the worst scenario I can imagine.

So this month, whilst I'm addressing certain aspects of aging, I wanted to take a look at one of the most distressing age-associated mental illnesses - Alzheimer's disease. Many people view Alzheimer's as nothing more than an unlucky aspect of aging. But is it really simply a matter of chance, or is there something we can do to protect ourselves from losing?well, ourselves?

Before we go onto explore causes and preventative measures, let's first make sure that we really know what it is that we are dealing with. It is important to understand that whilst this is an age-associated illness, Alzheimer's disease can actually manifest itself early on in life, sometimes by the mid-30s. In these instances, the disease usually progresses rapidly. More often however, Alzheimer's disease develops more slowly, beginning between the ages of 65 and 70.

In very basic terms, Alzheimer's disease occurs where distinctive degeneration takes place in the brain. Cellular damage leads to the formation of plaque and tangles of fibres, which ultimately lead to an enormous loss of brain cells. This results in severe damage, particularly to the parts of the brain that control memory, thought and language. Early indicators include forgetfulness regarding recent events and poor impulse control. During the moderate stage an Alzheimer's sufferer may have difficulty choosing clothing, lose their usual sexual inhibitions or fail to recognise family members. At its worst and most cruel stage, this disease can lead to a complete loss of memory, speech and muscle function, and also extreme hostility.

As a rule, the medical profession generally only recognises age and family history as risk factors for developing Alzheimer's disease; otherwise the causes are largely "unknown" and are currently being researched. However, there are several ideas being discussed and addressed within the complementary healthcare field - three of which warrant particular attention here:

Chronic aluminium exposure

Aluminium is often highly concentrated in the tangles of fibres in the brains of those with Alzheimer's. Aluminium levels are significantly higher than those of either healthy people, or those who have other forms of dementia e.g. from a stroke. In addition, it seems that aluminium removal significantly slows the rate of decline for those whose case is not yet well established.

Free radical damage

This is otherwise known as "oxidative damage". Environmental, lifestyle and dietary factors such as pollution, smoking and eating fried or burnt foods can all cause inflammation of, and damage to, the delicate nerve pathways in the brain. The "antioxidants" such as vitamins A, C and E and the minerals Zinc and Selenium are important for protection against this free radical damage. Fruit, vegetables, nuts, seeds and wholegrains are all rich in antioxidants so a diet low in these foods may well pose an increased risk for Alzheimer's disease.

High homocysteine

Homocysteine is a type of protein, made in the body from the amino acid methionine which in turn is found in normal dietary protein. Now normally, homocysteine is used within one of two pathways. It is either used to make SAMe (crucial for more than 40 biochemical reactions in the body) or it is used to make glutathione (a powerful antioxidant.) However, these pathways require enough folic acid, B12, B2, B6 and zinc in order to function, and if you don't have enough then excess homocysteine may accumulate in the blood. In addition, a recent study identified that 1 in 10 people are genetically predisposed to higher levels of homocysteine. But what does this all mean? Well, an excess of homocysteine implies a lack of conversion to the beneficial and protective SAMe and glutathione, and it can also actively lead to damage of brain cells. For example, a recent study at Tohoku University in Japan measured the homocysteine levels of 153 elderly patients against their brain scans. The higher the homocysteine, the greater the level of damage to the brain.

So whilst there's nothing we can do about certain risk factors for Alzheimer's disease, such as aging and genetics, the onset of this disease is by no means inevitable. In actual fact, the factors mentioned above can all be considered when it comes to prevention. With these factors in mind, the following steps will help to minimise your risks and maximise your mental health as you meander into old age!

1. Avoid all sources of aluminum

Avoid cooking in aluminum pans or storing food in aluminum foil. Instead use steel pots and try using baking parchment to wrap food instead. Some brands of table salt and baking powder contain aluminum so be sure to read labels carefully. In addition avoid antiperspirants that contain aluminum. The Jason brand and Tom's of Maine are both aluminum free and available at Down to Earth, Rock On and Harrington Hundreds.

2. Eat magnesium rich foods

Magnesium competes with aluminum for absorption and so prevents excess uptake. Green leafy vegetables, nuts, seeds and wholegrains are all rich in magnesium

3. Avoid environmental, lifestyle and dietary factors that generate Free Radicals

This includes smoking, excess alcohol, fried food, burnt food (careful when you barbeque!), pollution (e.g. try to exercise away from busy roads) and exposure to chemicals.

4. Have 5 servings of fruit and vegetables daily

I must sound like a stuck record as I say this almost every week - but that is how important this is! Aim for 3 servings of vegetables and 2 servings of fruit daily. Fruit and vegetables are rich in the antioxidants that help to prevent Free Radical damage. Blueberries are particularly good - try buying them frozen and blend into smoothies.

5. Reduce tea, coffee and cola

These are high in caffeine which actually depletes the body of the B vitamins essential for the conversion of homocysteine. Restrict your intake to one cup of coffee a day, or 2 cups of tea. Try herbal teas instead ? I love Rooibosch tea (tastes similar to ordinary tea but has no caffeine and a very high antioxidant content) and the Stash Wild Raspberry tea.

6. Eat less meat, more fish and vegetable proteins

Try replacing fatty meat especially with salmon, tilapia, tofu, nuts, beans and lentils. These sources of protein can help to reduce homocysteine levels as they are rich in the nutrients that help concert homocysteine to glutathione or SAMe.

7. Do all you can to manage your stress

Stress depletes the body of valuable nutrients and exacerbates all health concerns.

Try relaxing forms of exercise (yoga, tai chi, pilates, swimming), reading, meditation, reflexology or massage. If you suffer from ongoing stress, consider seeing a counselor to help you address the root causes of your symptoms.

8. Consider supplementing a good quality multivitamin and mineral

Down to Earth and Rock On sell a number of top quality brands. Quality is important for providing bioavailable (i.e. readily absorbable) nutrients in correct ratio and combination. Supplementation with a multivitamin and mineral can help ensure that your nutritional needs are covered, but it can not take the place of a healthy diet and lifestyle! As always, if you have a health condition or are taking any medication, please check with your doctor before taking any supplements.

@EDITRULE:

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns is a fully qualified clinical nutritionist. You can contact her on 291-4725 or clinicalnutrition@gmail.com