The food that we consume has an effect on the body in many ways, as the metabolism of what we eat breaks down foodstuffs into nutrients and other components. In the body, these nutrients from foods go on to aid cells, organs and body systems, carrying out chemical and physical functions essential for health.
Researchers and scientists have studied the effect of certain foods on our brains and a “reduced risk of Alzheimer’s and a slower rate of cognitive decline” has been noted when certain diets are followed. However, other foods commonly eaten were “associated with a higher risk of developing dementia and worse cognition”.
Alzheimer’s Research UK reports that “almost half (45%) of dementia cases worldwide could be prevented or delayed”. The charity linked such cases to “factors that affect our health throughout our life” with diet playing an important part along with other lifestyle choices and environmental factors.
Red meat, processed meats and saturated fat can increase the risk of dementia, heart disease and diabetes, reports Alzheimer’s Research UK. The organisation explained that “foods like sausages and other processed meats, butter, cheese and cakes can be high in saturated fat” which can lead to many health issues – and these other diseases can up your risk of dementia.
A report from Alzheimer’s Research UK stated: “What’s good for your heart is good for your brain. That’s because the brain relies on a good blood supply to stay healthy. Taking steps to look after our heart can help lower our risk of cardiovascular diseases, and our risk of dementia too.”
Alzheimer’s Research UK added that “eating too much saturated fat and sugar” can also “increase the risk” of dementia. The charity advises eating a healthy balanced diet, keeping your BMI at a healthy level and keeping as active as possible day-to-day.
The National Institute on Aging (NIA) also reported on foods and brain health, explaining that it’s possible that “eating a certain diet affects biological mechanisms, such as oxidative stress and inflammation, that underlie Alzheimer’s”. NIA explained the possible link between a person’s diet indirectly “affecting other Alzheimer’s risk factors, such as diabetes, obesity, and heart disease.”
NIA reports on the topic: “For example, the typical Western diet increases cardiovascular disease risk, possibly contributing to faster brain aging. A growing area of research focuses on the relationship between gut microbes – tiny organisms in the digestive system – and aging-related processes that lead to Alzheimer’s.
“The important role of physical activity and exercise, and how this interacts with diet, cardiovascular health, and brain health must also be considered.
NIA added: “Many foods – blueberries, leafy greens, and curcumin (found in the spice turmeric), to name a few – have been studied for their potential cognitive benefit. These foods have been thought to have anti-inflammatory, antioxidant, or other properties that might help protect the brain. However, so far, there is no evidence that eating or avoiding a specific food can prevent Alzheimer’s or age-related cognitive decline.
“Still, scientists continue to look for clues. A recent study showed that a molecule in green tea breaks apart tangles of the protein tau, which builds up in the brain due to Alzheimer’s. Based on this finding, the team identified other potential Alzheimer’s drug candidates. Another study, based on older adults’ reports of their eating habits, found that eating a daily serving of leafy green vegetables such as spinach or kale was associated with slower age-related cognitive decline, perhaps due to the neuroprotective effects of certain nutrients.
“Research has also shown that a diet that includes regular fish consumption is associated with higher cognitive function and slower cognitive decline with age.”
Alzheimer’s Research UK also pointed out several other factors that could help lower your risk of dementia such as looking after your hearing and sight, drinking less alcohol, being physically active and quitting smoking.
Other environmental factors including air pollution, quality of early years education, social deprivation and social isolation could all lead to a higher risk of the disease, Alzheimer’s Research UK reports.
The charity added: “We have more control over some of these factors than others. For example, we often can’t change how much air pollution we are exposed to. But we can do more physical activity and watch what we eat.”