<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/GF-long-read-batch45-8baf7fb.jpg?quality=45&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/11/GF-long-read-batch45-8baf7fb.jpg?quality=45&resize=2400,1598 2400w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/GF-long-read-batch45-8baf7fb.jpg?quality=45&resize=1920,1278 1920w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/GF-long-read-batch45-8baf7fb.jpg?quality=45&resize=1440,959 1440w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/GF-long-read-batch45-8baf7fb.jpg?quality=45&resize=1200,799 1200w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/GF-long-read-batch45-8baf7fb.jpg?quality=90&resize=960,639 960w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/GF-long-read-batch45-8baf7fb.jpg?quality=90&resize=720,479 720w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/GF-long-read-batch45-8baf7fb.jpg?quality=90&resize=576,383 576w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/GF-long-read-batch45-8baf7fb.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/11/GF-long-read-batch45-8baf7fb.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-919939 alignnone size-landscape_thumbnail" alt="Illustration of a brain with food items inside" title="Diet and dementia illustration" /> <p class="p1"><span class="s1"><a href="https://dementiastatistics.org/attitudes/Dementia%20Attitudes%20Monitor%20-%20Wave%203%20report.pdf" target="_blank" rel="noopener">Over half of us</a></span> know someone diagnosed with dementia, and the numbers of people affected by this condition are increasing.</p>
<p class="p1">Globally, <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01296-0/fulltext?dgcid=raven_jbs_etoc_email" target="_blank" rel="noopener"><span class="s1">around 57 million people</span></a> have dementia, a number expected to reach 153 million by 2050. The increase isn’t surprising as we’re living longer. In the UK alone, almost <a href="https://dementiastatistics.org/attitudes/Dementia%20Attitudes%20Monitor%20-%20Wave%203%20report.pdf" target="_blank" rel="noopener"><span class="s1">a million people</span></a> are affected, including one in 14 adults over 65, and one in six over 80. Although dementia is now the <a href="https://dementiastatistics.org/attitudes/Dementia%20Attitudes%20Monitor%20-%20Wave%203%20report.pdf" target="_blank" rel="noopener"><span class="s1">biggest killer in the UK</span></a>, surpassing heart disease and cancer, only <a href="https://dementiastatistics.org/attitudes/Dementia%20Attitudes%20Monitor%20-%20Wave%203%20report.pdf" target="_blank" rel="noopener"><span class="s1">60 per cent of people</span></a> know it can be fatal.</p>
<p class="p1">Dementia is a broad term used to describe a range of <a href="https://www.nhs.uk/conditions/dementia/about-dementia/what-is-dementia/" target="_blank" rel="noopener"><span class="s1">symptoms</span></a> that result from declining brain function. These often include memory loss, confusion, mood and personality changes, and difficulties with speech and understanding. There are more than <a href="https://www.dementiauk.org/information-and-support/about-dementia/what-is-dementia/" target="_blank" rel="noopener"><span class="s1">200 types of dementia</span></a> with Alzheimer’s disease and vascular dementia being the most common. Alzheimer’s disease is caused by an abnormal build-up of proteins around brain cells that impairs their ability to transmit messages. Vascular dementia occurs when blood flow to the brain is reduced, for example, due to a stroke or narrowed blood vessels.</p>
<p class="p1">While there’s no cure for dementia, it’s not an inevitable part of ageing. And research shows that lifestyle changes, especially to our diet, can help reduce risk.</p>
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<h2 class="p1">Key ways to decrease dementia risk</h2>
<p class="p1">Fourteen different risk factors for dementia are within our power to tackle, and could potentially prevent almost half of all dementia cases worldwide, according to an in-depth report from medical journal <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(24)01296-0/fulltext?dgcid=raven_jbs_etoc_email" target="_blank" rel="noopener"><span class="s1">The Lancet</span></a>. Some of these risk factors – such as air pollution, less education, traumatic brain injury, loss of hearing and vision, depression and social isolation – are difficult to tackle by ourselves. But others – such as smoking, inactivity and excessive alcohol consumption – are very much within our control to change.</p>
<p class="p1">The Lancet report also identifies high blood pressure, diabetes, obesity and raised LDL or ‘bad’ cholesterol as conditions that increase dementia risk. All of these are influenced by diet, confirming our eating habits can play a major part in protecting us from dementia.</p>
<h2 class="p1">The role of diet in brain health</h2>
<p class="p1">Our brain needs a steady supply of water and energy to function well. It’s why we struggle to concentrate or experience brain fog when we’re dehydrated or haven’t eaten for hours.</p>
<p class="p1">Many nutrients are also essential for a healthy, well-functioning brain. Iron, iodine and zinc are critical for cognitive functions such as learning, memory, reasoning and problem solving. Omega-3 fats, particularly DHA, are essential for brain development and function. B vitamins and vitamin C benefit psychological health, and together with potassium, magnesium, copper and iodine, support the nervous system.</p>
<p class="p1">It’s unsurprising then that a <a href="https://warwick.ac.uk/newsandevents/pressreleases/?newsItem=8a1785d88f0a7498018f0f3c47ce31cd" target="_blank" rel="noopener"><span class="s1">University of Warwick</span></a> study found a healthy, balanced diet is linked to better cognitive function and mental health, and more grey matter, which helps to process information in the brain.</p>
<p class="p1">Emerging research also links the trillions of microorganisms living in our large intestine, known as our gut microbiome, to brain health. The gut microbiome communicates with the brain via the <a href="https://www.nia.nih.gov/news/beyond-brain-gut-microbiome-and-alzheimers-disease" target="_blank" rel="noopener"><span class="s1">gut-brain axis</span></a>, affecting mood, cognition and potentially the development of diseases like dementia. Our gut microbiome can also <a href="https://pubmed.ncbi.nlm.nih.gov/33086688/" target="_blank" rel="noopener"><span class="s1">trigger or suppress inflammation</span></a>, which is central to many chronic conditions, including dementia. For example, <a href="https://www.nia.nih.gov/news/beyond-brain-gut-microbiome-and-alzheimers-disease" target="_blank" rel="noopener"><span class="s1">short chain fatty acids</span></a>, produced when gut bacteria break down fibre, appear to have anti-inflammatory effects. In contrast, inflammation may occur when the <a href="https://www.sciencedirect.com/topics/medicine-and-dentistry/dysbiosis#:~:text=Dysbiosis%20is%20the%20substitution%20of%20the%20normal%20gut,adults%2C%20and%20may%20contribute%20to%20systemic%20chronic%20inflammation." target="_blank" rel="noopener"><span class="s1">balance or diversity of gut bacteria is upset</span></a>. <a href="https://www.nature.com/articles/s41598-023-31730-5" target="_blank" rel="noopener"><span class="s1">Recent research</span></a> also suggests specific gut bacteria may reduce or increase the risk of Alzheimer’s disease.</p>
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<h2 class="p1">Make the change to a Mediterranean diet</h2>
<p class="p1">Already known for its heart health benefits, there’s good <a href="https://content.iospress.com/articles/journal-of-alzheimers-disease/jad130830" target="_blank" rel="noopener"><span class="s1">evidence</span></a> a traditional Mediterranean diet may protect against dementia, too. The Med Diet is made up of plenty of fruit, vegetables, wholegrains, pulses, healthy fats (such as oily fish, nuts, seeds and olive oil), with moderate amounts of dairy products, poultry, and eggs, and minimal red meat, butter, sugar, and processed foods. A recent <a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02772-3" target="_blank" rel="noopener"><span class="s1">UK study</span></a> of 60,000 people found a Mediterranean diet lowered dementia risk by 23 per cent. The <a href="https://iris.who.int/bitstream/handle/10665/312180/9789241550543-eng.pdf" target="_blank" rel="noopener"><span class="s1">World Health Organization</span></a> also recommends this diet to reduce the risk of cognitive decline and dementia.</p>
<p class="p1">The benefits most likely arise from the Mediterranean diet being packed with nutrients that support brain and gut health, aligning with general healthy eating guidelines, and <a href="https://pubmed.ncbi.nlm.nih.gov/34423871/" target="_blank" rel="noopener"><span class="s1">protecting against high blood pressure</span></a><span class="s1">, high cholesterol, type 2 diabetes and obesity</span> – all of which increase dementia risk. For example, a Mediterranean diet has been shown to <a href="https://pubmed.ncbi.nlm.nih.gov/28424256/" target="_blank" rel="noopener"><span class="s1">lower the risk of type 2 diabetes</span></a> by 13 per cent.</p>
<p class="p1">More recently, the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) – which combines key elements from the Mediterranean and <a href="https://www.heartuk.org.uk/dietary-patterns/dash" target="_blank" rel="noopener"><span class="s1">DASH</span></a> (Dietary Approaches to Stop Hypertension) diets – has gained popularity. Prioritising plant foods, fish and poultry, while restricting red meat and foods high in saturated fat and sugar, <a href="https://www.sciencedirect.com/science/article/abs/pii/S1552526015000175" target="_blank" rel="noopener"><span class="s1">research</span></a> has the MIND diet could significantly reduce the risk of Alzheimer’s disease – by 53 per cent if you adhere strictly to the diet, and 35 per cent for those following a moderate version.</p>
<h2 class="p1">How plant foods benefit your brain</h2>
<p class="p1">Focussing diets on plants is key for reducing dementia risk, beginning with achieving five-a-day for fruit and veg, something <a href="https://www.gov.uk/government/statistics/ndns-results-from-years-9-to-11-2016-to-2017-and-2018-to-2019" target="_blank" rel="noopener"><span class="s1">only a third of adults</span></a> manage. <a href="https://www.frontiersin.org/journals/aging-neuroscience/articles/10.3389/fnagi.2017.00018/full" target="_blank" rel="noopener"><span class="s1">Research</span></a> suggests eating an extra 100g of fruit and veg a day – just over one serving – lowers the risk of cognitive impairment and dementia by 13 per cent in older adults. Other good plant choices include wholegrains e.g. oats, wholemeal pasta and brown rice, pulses, potatoes, soya, nuts and seeds.</p>
<p class="p1">The benefits of plants most likely come from a combo of brain-friendly vitamins and minerals, fibre to support a healthy gut microbiome, and phytonutrients like polyphenols and carotenoids that have antioxidant and anti-inflammatory benefits. Instead of working in isolation, it’s more likely to be the range of nutrients in plants – and the variety of plants in our diet – that <a href="https://bmjopen.bmj.com/content/7/2/e013337" target="_blank" rel="noopener"><span class="s1">work together</span></a> to support brain health.</p>
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<h2 class="p1">Why you should eat more fish</h2>
<p class="p1">Fish has also been well-studied for its potential role in preventing dementia. Oily fish such as salmon, mackerel, sardines and trout, are especially rich in omega-3 fats, which are important for both our heart and brain. <a href="https://pubmed.ncbi.nlm.nih.gov/38068754/" target="_blank" rel="noopener"><span class="s1">Recent findings from</span></a> the <a href="https://www.ukbiobank.ac.uk/" target="_blank" rel="noopener"><span class="s1">UK Biobank</span></a> – a comprehensive health database – revealed higher intakes of omega-3 fats were linked to a lower risk of all types of dementia. A separate <a href="https://pubmed.ncbi.nlm.nih.gov/39162889/" target="_blank" rel="noopener"><span class="s1">review</span></a> of 35 studies also found those who ate the most fish had an 18 per cent lower risk of dementia. While more research is needed (other <a href="https://www.mdpi.com/2072-6643/13/11/4080" target="_blank" rel="noopener"><span class="s1">studies</span></a> have been less positive) it makes sense to follow <a href="https://www.nhs.uk/live-well/eat-well/food-types/fish-and-shellfish-nutrition/" target="_blank" rel="noopener"><span class="s1">NHS advice</span></a> to eat two servings (around 140g each) of sustainably sourced fish a week, including one oily fish.</p>
<h2 class="p1">Foods to avoid for better brain health</h2>
<p class="p1">Foods high in saturated fat, sugar and salt contribute to high blood pressure, high cholesterol, type 2 diabetes and obesity, all risk factors for dementia and cardiovascular disease.</p>
<p class="p1">Start by <a href="https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eat-less-saturated-fat/" target="_blank" rel="noopener"><span class="s1">limiting foods packed with saturates</span></a> such as red and processed meat, full-fat dairy products, butter, cream, coconut and palm oils, cakes, biscuits, chocolate, and takeaways. Replace them with poultry, fish, eggs, pulses, soya, reduced-fat dairy, and vegetable oils and spreads, which provide healthier unsaturated fats.</p>
<p class="p1">While <a href="https://www.gov.uk/government/publications/sacn-carbohydrates-and-health-report" target="_blank" rel="noopener"><span class="s1">sugar itself doesn’t cause type 2 diabetes</span></a>, sugary foods and drinks add extra calories to diets, which can contribute to weight gain and lead to obesity, a risk factor for dementia and type 2 diabetes, so <a href="https://www.nhs.uk/live-well/eat-well/food-types/how-does-sugar-in-our-diet-affect-our-health/" target="_blank" rel="noopener"><span class="s1">it’s best to limit these</span></a>. Want a sweet fix? Opt for fruit.</p>
<p class="p1"><span class="s1"><a href="https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/" target="_blank" rel="noopener">High salt intakes</a></span> can raise blood pressure, a risk factor for strokes, which can cause vascular dementia. Avoid the salt pot, eat fewer salty foods such as processed meats, savoury snacks, canned soups, ready meals, pizzas and takeaways, and read food labels to help stay below the maximum recommended intake of 6g salt daily.</p>
<p class="p1"><span class="s1"><a href="https://link.springer.com/article/10.1007/s00415-023-12033-1" target="_blank" rel="noopener">Research</a></span> is increasingly linking ultra-processed foods (UPFs) to a higher dementia risk, possibly because of their low nutritional content and high levels of unhealthy fats, sugar and salt. Diets high in UPFs are also <a href="https://www.bmj.com/content/384/bmj-2023-077310" target="_blank" rel="noopener"><span class="s1">linked</span></a> with obesity, type 2 diabetes and cardiovascular disease.</p>
<p class="p1">Finally, <a href="https://www.dementiauk.org/information-and-support/living-with-dementia/alcohol-and-dementia/" target="_blank" rel="noopener"><span class="s1">excessive alcohol intakes</span></a> can damage parts of the brain involved in memory and communication, and increase blood pressure, heart disease and stroke. Limit alcohol to no more than 14 units a week – check your units at <a href="https://alcoholchange.org.uk/alcohol-facts/interactive-tools/unit-calculator" target="_blank" rel="noopener"><span class="s1">Alcohol Change UK</span></a>.</p>
<h2 class="p1">The perfect diet to protect against dementia</h2>
<p class="p1">Though studies suggest specific foods such as berries, leafy greens, nuts, olive oil, beans, coffee, tea, cocoa, garlic, and turmeric may offer brain benefits, <a href="https://www.mdpi.com/2072-6643/13/11/4080" target="_blank" rel="noopener"><span class="s1">no single food</span></a> can prevent dementia. In contrast, a healthy, mainly plant-based diet like the Mediterranean diet supports brain health and protects against other health problems like cardiovascular disease, type 2 diabetes and obesity that increase dementia risk.</p>
<p class="p1">The key is to make plants – fruit, veg, potatoes, wholegrains, pulses, nuts, seeds and soya – the centrepiece of meals, and support them with smaller amounts of lean proteins like fish, eggs and reduced-fat dairy. Limiting saturated fats, sugar, salt, ultra-processed foods and alcohol is also important.</p>
<p class="p1">While the advice might be familiar, this type of diet is proven to keep both our brain and body healthy.</p>
<hr>
<p><em>Juliette Kellow is a registered dietitian with a passion for food, nutrition and health. As a member of the British Dietetic Association, she has worked across the NHS, food industry and publishing sectors. Now a consultant, Juliette provides nutrition expertise and support for a diverse range of businesses from food brands, catering providers and restaurants to marketing agencies, media and health organisations. She regularly writes for magazines, newspapers and websites on food and health topics. Juliette is also the co-author of anti-aging book Eat Better Live Longer and Simply Nutrition For Complete Beginners, both published by DK.</em></p>
<p class="p1"><i>All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website </i><a href="http://www.immediate.co.uk/terms-and-conditions" target="_blank" rel="noopener"><span class="s1"><i>terms and conditions</i></span></a><i> for more information.</i></p>
How diet can lower the risk of dementia
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