Eat This Traditional Diet To Lower Your Risk Of Dementia.One in three dementia cases could be prevented by lifestyle changes, a new study suggests. That’s good news if you’re trying to keep your memory sharp and avoid the onset of Alzheimer’s disease or other forms of dementia.
The researchers looked at data from 60,298 people from across the UK who had completed a dietary assessment. They scored them based on how closely their diet matched the key features of a Mediterranean one.
- Eat More Vegetables
Veggies are an essential part of a healthy diet and are shown to help reduce age-related cognitive decline. Leafy greens like kale, spinach and Swiss chard contain a rich supply of B vitamins and antioxidants that can help slow the decline in brain function.
Cruciferous vegetables such as broccoli, cauliflower and brussels sprouts are also high in vitamins and minerals that can protect against dementia. They also have anti-inflammatory properties that can slow the development of Alzheimer’s disease.
Fruits such as blueberries, raspberries and blackberries are also packed with nutrients that can support memory health. Berries have the ability to stop the progression of free radicals in the brain, reducing inflammation and helping the brain to function at an optimal level.
- Eat More Fish
Fish, especially oily ones like salmon and sardines, is full of protein, vitamins and minerals, and heart-healthy omega-3 fats. Studies show that people who eat fish regularly are less likely to develop dementia than those who don’t.
Another great benefit of eating more fish is that it helps reduce your risk of age-related macular degeneration, which can lead to blindness. That’s because fish is a good source of vitamin D and its long-chain omega-3 fatty acids.
In addition, a study suggests that older adults who consume baked or broiled fish one to four times a week experience improved brain health and a reduced risk of developing memory problems and Alzheimer’s disease. This may be because of its effect on the volume of brain cells, as well as its positive effects on vascular health in the brain.
- Eat More Whole Grains
Whole grains, such as wheat, oats and quinoa, have been shown to reduce your risk of heart disease, cancer and Type 2 diabetes. They also help lower your cholesterol, blood pressure and inflammation levels.
They contain B vitamins, magnesium, iron, zinc and fibre. They’re also rich in antioxidants that have been shown to protect the brain from memory loss and dementia.
Eating whole grains can also be a great way to increase your intake of fiber, which is known to reduce the risk of cancer and cardiovascular disease. In fact, recent large prospective cohort studies have shown that higher whole grain intake is associated with a lower risk of death from all causes.
So, if you’re looking to avoid dementia and maintain your cognitive abilities, make sure you’re eating more whole grains and less refined carbohydrates in your diet. It’s easy to get more whole grains in your diet by replacing white bread, pasta and rice with 100% whole grain options.
- Eat More Fruits
Fruit is a great source of essential nutrients that promote healthy brain function and reduce your risk of dementia. Studies have shown that people who eat more fruits have better memory and are less likely to develop dementia as they age.
Eating more fruits also helps you control your weight, which can lower your risk of heart disease and other health problems. However, fruit is naturally high in sugar, so you should be cautious about how much you eat and make sure to get the recommended amount of fiber, water and other nutrients from whole fruit.
Another important part of a dementia-fighting diet is eating more vegetables. These include non-starchy varieties such as broccoli, cauliflower and Brussels sprouts, and they’re full of antioxidants that help prevent inflammation in the body and slow the aging process in the brain.
- Eat Less Meat
Dementia is one of the most common forms of brain damage, and it affects millions of people around the world. Fortunately, you can help lower your risk of developing it by making simple changes to your diet.
Eating less meat is a good place to start when you’re trying to reduce your risk of dementia. Studies have shown that a lower-meat diet can improve cardiovascular health and protect against cancer, heart disease, diabetes and other chronic diseases.
If you’re not ready to give up meat entirely, you can try reducing your meat intake by swapping it with plant-based proteins. These foods often offer more health benefits than meat and are often cheaper.