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Dementia and Nutrition
Does a Mediterranean Diet Reduce The Risk of Dementia?
There is conflicting research about how the things you eat affect the risk of developing dementia. For most people, following the Mediterranean diet is a good way to ensure a healthy diet, which may be important for maintaining good brain function.
One of the reasons that the Mediterranean diet is thought to be beneficial is because it is high in antioxidants from fruits and vegetables. These may help to protect against some of the damage to brain cells associated with Alzheimer's disease. Research has suggested that this may be beneficial to help maintain memory and thinking skills. A recent large study suggested that sticking to a Mediterranean diet could reduce dementia risk by up to 23%.
Mediterranean diets are high in fruits, vegetables and wholegrains with moderate consumption of oily fish and dairy, and low intake of meat, sugar and saturated fat. Most fat in this type of diet comes from olive oil, and alcohol is consumed in moderation with meals.
Eating a Mediterranean-style diet doesn’t necessarily mean eating foods from Mediterranean countries. Instead, try to follow these guidelines:
- Include wholegrain starchy foods in most meals – for example, whole meal bread, rice and pasta.
- Eat more fruits, vegetables, pulses (for example, beans, peas and lentils) and nuts and seeds.
- Eat less red meat – for example beef and lamb, and especially processed meats such as sausages and bacon.
- Eat fish regularly – particularly oily types like salmon and mackerel. However, try to limit eating battered or breaded fish which is high in unhealthy fat.
- Try to choose lower-fat dairy foods where possible.
Antioxidants are chemicals that neutralize certain toxic oxygen-based molecules that contribute to brain ageing and diseases like Alzheimer’s disease. Our bodies naturally make antioxidants, but we can also get them from our food.
Overall, increasing fresh fruit and vegetables in the diet has numerous benefits aside from increasing antioxidant intake and is highly recommended.
It is often said that fish is 'brain food' and there is good evidence that eating fish, which contains omega-3, is good for your health. There have been reports that it may reduce the risk of developing dementia, especially when it is eaten as part of a healthy diet. Omega-3 is important for our brain throughout life, from development in the womb to adulthood. It is thought to reduce inflammation and oxidative stress in the brain, both of which may contribute towards the development of Alzheimer's disease.
A lifelong approach to good health is the best way to lower your risk of dementia. There are some lifestyle behaviors with enough evidence to show that changing them will reduce your risk of dementia.
To access the full article and get more nutrition tips for dementia, click here.
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