Although we can’t completely prevent dementia, adopting a healthy lifestyle and managing your health can greatly lower your chances of developing it. This includes staying active, eating well, keeping your mind engaged, controlling chronic illnesses, and steering clear of smoking and too much alcohol.

Being mindful of what you put into your body can significantly reduce your risk, too. Besides drinking plenty of water to stay hydrated and support overall health, what you eat is just as important. Focus on a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Limit saturated and trans fats, processed foods, and excessive sugar intake.

One diet, the Mediterranean diet, has been praised for its anti-inflammatory properties, which can help lower dementia risks. The Mediterranean diet consists of fruits, vegetables, legumes, nuts, and fish, all of which have been linked to a reduced risk of developing cognitive decline.

Alzheimer’s Society says: “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 reason this diet is considered advantageous is its abundance of antioxidants found in fruits and vegetables, which may help shield brain cells from damage linked to Alzheimer’s disease.

Research indicates that this could help preserve memory and cognitive abilities. While studies focused on dementia have shown mixed results, a recent extensive study indicated that adhering to a Mediterranean diet might be incredibly beneficial.

This research, published in BMC Medicine, analysed data from over 60,000 participants in the UK Biobank. It shows the Mediterranean diet may reduce dementia risk by as much as 23%, even in people with a genetic predisposition.

What is the Mediterranean diet?

The Mediterranean diet emphasises an abundance of fruits, vegetables, and whole grains, featuring a moderate intake of oily fish and dairy while keeping meat, sugar, and saturated fats to a minimum. Olive oil serves as the primary source of fat, and alcohol is enjoyed in moderation during meals.

Key components of the Mediterranean diet that may benefit brain health:

• Fruits and vegetables: These are excellent sources of antioxidants and other beneficial compounds.
• Whole grains: Provide sustained energy and nutrients for the brain.
• Fish: Rich in omega-3 fatty acids, which are important for brain function.
• Olive oil: A healthy source of monounsaturated fats, which may have anti-inflammatory and protective effects.
• Nuts: Provide healthy fats and nutrients that may support brain health.

Keep in mind that while the Mediterranean diet isn’t a remedy for dementia, it could potentially lower the chances of developing this condition. Additionally, engaging in regular physical activity and stimulating your mind are important lifestyle choices that can further decrease the risk of dementia.

How to follow a Mediterranean diet

The Alzheimer’s Society says 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, wholemeal 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.
• Use vegetable and plant oils for cooking and dressing – for example, olive oil and rapeseed oil. Try to avoid solid fats like butter, lard or ghee.
• Limit the amount of salt in your diet – try not to eat more than 6g (about a teaspoon) a day.
• Try to make sugary foods only occasional treats – such as pastries, sweets, biscuits, cakes and chocolate.
• Consume alcohol in moderation (ideally with food) – if you don’t drink alcohol already, try not to start.

Research on a Mediterranean diet and dementia risk

As of the 60s, research has indicated that adhering to a Mediterranean diet could reduce the incidence of heart attacks, strokes, type 2 diabetes, and various cardiovascular diseases. Additionally, stricter adherence to this diet may correlate with a slower decline in cognitive functions such as memory and thinking.

However, studies examining the relationship between the Mediterranean diet and dementia risk present mixed results. A comprehensive analysis from 2013 suggested that this diet was linked to a slower decline in cognitive abilities and a decreased risk of Alzheimer’s disease.

In contrast, more recent research has yielded contradictory findings. A 2022 study tracking the dietary habits of over 28,000 individuals over two decades found no significant impact on dementia risk among those who followed a Mediterranean diet. It is crucial to note that these studies do not establish a direct cause-and-effect relationship, as individuals adhering to Mediterranean diets may generally lead healthier lifestyles, which could contribute to the observed benefits in memory and cognitive function.

Do antioxidants reduce the risk of dementia?

Antioxidants are substances that counteract harmful oxygen molecules linked to brain ageing and conditions such as Alzheimer’s. While our bodies produce antioxidants naturally, we can also obtain them through our diet.

Alzheimer’s Society adds: “There is currently not enough evidence to say that a diet rich in antioxidants will reduce a person’s risk of developing dementia. Many different substances can act as antioxidants including vitamin C, vitamin E and beta-carotene. Each antioxidant has a different chemical composition and a slightly different role. This makes it difficult to examine the effects of antioxidants in general on dementia risk.”

Some research indicates that elevated levels of specific antioxidants in the bloodstream may lower the risk of dementia, although other studies challenge this finding. Nevertheless, incorporating more fresh fruits and vegetables into our meals offers many advantages beyond just boosting antioxidant levels, making it a great recommendation.

Does omega-3 reduce the risk of dementia?

It’s commonly believed that fish is great for your brain, and research supports the idea that consuming fish rich in omega-3 fatty acids can benefit your health. Some studies suggest that including fish in a balanced diet may lower the chances of developing dementia.

“There is currently not enough evidence to say that a diet rich in omega-3 will reduce a person’s risk of developing dementia”, Alzheimer’s Society says. “Omega-3 is a kind of fat found in cell membranes (the protective ‘skin’ that surrounds cells). It is made in our bodies, but we mostly get it from our diet. Oily fish have especially high levels of omega-3.

“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.”

Research on omega-3 and dementia risk

Research has explored how eating fish or taking fish oil and omega-3 supplements relates to the risk of dementia. A 2022 study indicated that while these factors do not influence the risk of Alzheimer’s disease, they do lower the overall risk of dementia, including vascular and frontotemporal types.

Another study tracking 2,233 older adults for five to six years suggested that consuming fish twice a week could decrease dementia risk by 41%. However, a different study involving 5,395 individuals over a decade found no significant change in dementia risk based on fish consumption levels.

These mixed findings can be confusing, but it’s essential to consider that participants were not on controlled diets and were simply sharing their eating habits. It’s possible that those who eat fish also maintain a generally healthier diet, such as a Mediterranean diet.

Alzheimer’s Society adds: “There are many different ways to eat fish. Eating fried fish and chips three times a week is unlikely to provide the same health benefits as eating baked salmon and salad. We need to think about fish as part of a whole diet.”

Do omega-3 supplements affect symptoms of dementia?

Alzheimer’s Society says: “Clinical trials have also studied the effect of omega-3 on its own in the form of supplements, but these studies have been small. In general, the studies show that taking omega-3 supplements at the early stages of dementia may improve symptoms, but that in the later stages omega-3 supplements have no effect.”

Keep in mind that while the Mediterranean diet isn’t a remedy for dementia, it could potentially lower the chances of developing this condition. Additionally, engaging in regular physical activity and stimulating your mind are important lifestyle choices that can further decrease the risk of dementia.