Dementia is a devastating neurological disease that can cause memory loss, confusion, challenges with thinking and comprehension and changes in mood and behavior. According to the Alzheimer’s Association, there are 6.9 million Americans living with Alzheimer’s dementia. In 2022, the Centers for Disease Control and Prevention reported that 4% of adults age 65 and older had a dementia diagnosis, and the number continues to grow: The National Institutes of Health report that by the year 2060, the number of Americans with dementia could grow to 13.8 million.
Thankfully, there are steps we can take to at least somewhat reduce dementia and Alzheimer’s risk and improve brain health. One critical piece of dementia prevention is diet.
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“Diet is so critical in the prevention of dementia because the brain relies on a steady supply of nutrients to function at its best and maintain cognitive health, memory and emotional health,” says Dr. Stefan Mindea, MD, neurologist, neurosurgeon and director at Minimally Invasive and Spinal Oncology Surgery. “More and more, we are realizing that dietary patterns can either reduce or increase the risk of developing dementia, including Alzheimer’s disease, by influencing brain inflammation, oxidative stress and vascular health—meaning healthy blood vessels that are the highways for oxygen in your brain—all of which are closely tied to cognitive and neurological decline.”
One type of diet has been well studied and proven to help prevent dementia: the Mediterranean diet, which is rich in fruits, vegetables, unprocessed grains, healthy fats (especially from olive oil) and fish and low in other animal fats or animal protein (think red and processed meats especially).
Related: Doing This One Thing Every Day Could Lower Your Risk of Dementia, According to a Cleveland Clinic Neuropsychologist
The One Snack a Neurologist Eats Every Day for Dementia Prevention
Hands down, the one snack that Dr. Mindea eats everyday for dementia prevention is walnuts.
“Walnuts are a great rich plant-based source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid that is crucial for brain health,” says Dr. Mindea. “This type of fat can also be found in fish. It’s critical because it reduces brain inflammation and promotes neuroplasticity, meaning that it helps in sustaining the connections we have between neurons (the cells in our brain).”
He explains that a study published in the Journal of Nutrition, Health & Aging found that individuals who consumed walnuts regularly experienced better memory performance and higher cognitive test scores compared to those who did not eat walnuts.
“This suggests a potential protective effect against age-related cognitive decline and dementia,” adds Dr. Mindea.
Try eating a serving of walnuts everyday (which is one ounce or ¼ cup) to gain dementia-preventing benefits.
Related: A Change in This Daily Habit Could Be an Early Sign of Dementia, According to New Research
Diet Tips for Dementia Prevention
Besides eating walnuts everyday, here are a few more nutrition tips to try to keep your brain healthy and prevent dementia.
Maintain a healthy weight
Obesity is directly linked to dementia. One study published in the International Journal of Epidemiology found that obese women had a 39% greater risk of dementia compared to women who were not obese.
To maintain a healthy weight and ward off obesity, Dr. Mindea recommends eating an appropriate amount of calories for your age and engaging in physical activity. He also advocates for adding foods high in antioxidants and flavor that have anti-inflammatory effects, such as avocado, nuts, raisins, seeds, cilantro or very thinly sliced ginger, to your diet.
Avoid sugary drinks and processed foods
Replace sugary drinks and processed foods with foods rich in antioxidants and healthy fats, which can significantly improve long-term cognitive health.
“Processed foods and sugary drinks promote brain inflammation and the ‘rusting’ of our brain, if you will, scientifically known as oxidative stress,” says Dr. Mindea. “Aside from inflammation and oxidative stress, these types of foods increase insulin resistance (slowing your metabolism down and predisposing you to feeling hungry, craving sweets and gaining weight).”
Dr. Mindea also notes that processed foods can cause cardiovascular damage, including damaging the blood vessels in your brain, which he says “can impair brain function and brain health and increase the risk of dementia.”
Two drinks Dr. Mindea is strongly against consuming: Both regular soda and diet soda. He is against regular soda due to its high sugar content, but says diet soda isn’t a great alternative because it’s been linked to a possible increased risk of metabolic syndrome and a possible increased risk of dementia.
Related: Adding This Delicious Staple to Your Diet Could Lower Your Risk of Dying from Dementia by 28%, According to New Research
Cut down on alcohol intake
Alcohol is not good for your brain, especially if you are drinking in excess. Dr. Mindea pointed to a study in The Lancet Public Health, which found that alcohol use disorders “were the strongest modifiable risk factor for dementia, especially early-onset dementia.” That means it’s the biggest factor that we can actually control when it comes to altering our own risk for dementia and early-onset dementia.
Reducing your intake of alcohol may help prevent dementia risk. To determine how much (and if any) alcohol you should be consuming, talk with your medical care provider.
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