Brenda Khan
Dementia is a leading cause of disability and death worldwide, affecting more than 55 million people globally, with nearly 10 million new cases diagnosed each year. Currently, there is no cure for dementia, and treatments only help to alleviate symptoms. However, research suggests that a healthy diet may play a role in reducing the risk of developing dementia and slowing cognitive decline. The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats like olive oil, has been associated with improved cognitive function and a reduced risk of dementia. Additionally, the MIND diet, a hybrid of the Mediterranean and DASH diets, has been linked to a lower risk of dementia and slower cognitive decline. While the evidence is mixed, adopting heart-healthy eating patterns and increasing fruit and vegetable intake may be beneficial in reducing the risk of dementia.
| Characteristics | Values |
|---|---|
| High consumption of | Red meat |
| Saturated fats | |
| Sugar | |
| Salt | |
| Trans fats | |
| Processed foods | |
| Alcohol | |
| Low consumption of | Fruits and vegetables |
| Whole grains | |
| Lean protein | |
| Healthy fats like olive oil | |
| Oily fish | |
| Pulses | |
| Nuts and seeds | |
| Dairy | |
| Berries | |
| Leafy greens |
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What You'll Learn
The Mediterranean diet
Research on the Mediterranean diet and its effects on dementia risk has produced conflicting results. Some studies suggest that the Mediterranean diet may reduce the risk of dementia by up to 23% and slow cognitive decline. For example, a study that followed 2,233 older individuals for five or six years found that consuming fish twice a week reduced dementia risk by 41%. Additionally, the Mediterranean diet's emphasis on healthy fats, such as olive oil, and moderate alcohol consumption may contribute to improved brain health.
However, other studies have found no significant association between the Mediterranean diet and dementia risk. A 2022 study recorded the diets of over 28,000 participants over two decades and found no effect on dementia risk for those following the Mediterranean diet. It is important to note that these studies do not establish a direct cause-and-effect relationship. People adhering to the Mediterranean diet may also lead healthier lifestyles in general, and other factors could influence memory and thinking abilities.
While the evidence is inconclusive, the Mediterranean diet is generally recognized as a healthy eating pattern. It is rich in nutrients essential for brain health, and its potential benefits for cognitive function warrant further investigation. A lifelong commitment to healthy eating and lifestyle choices is currently the best-known way to lower the risk of dementia.
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The MIND diet
The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet is a hybrid of the Mediterranean and the DASH (Dietary Approaches to Stop Hypertension) diets. It was introduced in 2015 by Dr Martha Clare Morris and colleagues at Rush University Medical Center and the Harvard Chan School of Public Health. The MIND diet is designed to reduce the risk of dementia and loss of brain function as people age.
The diet includes 10 food groups that should be eaten and five that should be limited. The food groups to be eaten include:
- Green, leafy vegetables (six or more servings per week)
- Other vegetables (at least one serving per day)
- Whole grains (at least three servings per day)
- Fruit (at least three servings per day)
- Nuts (five or more servings per week)
- Olive oil (used as the main cooking oil)
- Beans (included in at least four meals per week)
- Poultry (eaten at least twice per week)
- Fish (eaten at least once per week, preferably fatty fish such as salmon, sardines, trout, tuna, and mackerel)
- Berries (eaten as daily snacks)
The five food groups to be limited include:
- Red meat (no more than three servings per week)
- Cheese (less than one serving per week)
- Butter and margarine (less than one tablespoon or 14 grams per day)
- Sweets
- Fried food
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The DASH diet
Several studies have shown that treating and reducing high blood pressure may help reduce the risk of dementia. The DASH (Dietary Approaches to Stop Hypertension) diet is a hybrid of the Mediterranean diet. The DASH diet is associated with a reduced risk of cardiovascular conditions like hypertension, heart attack, and stroke, as well as slower cognitive decline.
The authors of a study underscore that recommended MIND diet foods may offer protection against brain aging through their antioxidant and anti-inflammatory properties, which can reduce inflammation and oxidative stress, a process that leads to cell and tissue damage. In particular, the researchers say certain vitamins and nutrients found in these foods—such as vitamin E, folate, flavonoids, and carotenoids—have been shown to inhibit the buildup of beta-amyloid protein, which is associated with Alzheimer's disease.
The results of a Chicago cohort study of older persons, the Memory and Aging Project, showed that change rates in global cognitive scores were significantly associated with the highest tertiles of either DASH or Mediterranean diet scores. However, the results were not significant for those whose scores were in the second tertiles.
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Antioxidants and dementia
There is conflicting research on how diet affects the risk of developing dementia. However, studies have shown that healthy eating patterns are associated with cognitive benefits. For instance, the Mediterranean diet, which features vegetables, berries, whole grains, beans, nuts, fish, and olive oil, is believed to be beneficial in maintaining good brain function. This is because it is high in antioxidants from fruits and vegetables, which may help protect against some of the damage to brain cells associated with Alzheimer's disease.
Oxidative stress is believed to play a central role in the pathogenesis of Alzheimer's disease, a neurodegenerative disease. Antioxidants are chemicals that neutralize certain toxic oxygen-based molecules that contribute to brain ageing and diseases like Alzheimer's disease. Our bodies naturally make antioxidants, but we can also obtain them from our food.
Some studies have shown how high levels of certain antioxidants in the blood are associated with a reduced risk of developing dementia. For example, a study in South Germany found that blood vitamin C and β-carotene concentrations were significantly lower in demented people than in control persons. Another study showed that participants who took a daily multivitamin had significant improvements in memory and executive function compared to those who did not. However, 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.
Overall, increasing fresh fruit and vegetable consumption in the diet has numerous long-term benefits, and it is highly recommended. While there is no strong evidence that taking antioxidant supplements will affect a person's risk of developing dementia, some studies have shown that high levels of certain antioxidants in the blood are associated with a reduced risk of dementia.
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Omega-3 and dementia
Omega-3 is a kind of fat found in cell membranes, which are 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 brains throughout life, from development in the womb to adulthood.
Several studies have found a link between omega-3 and a reduced risk of dementia. A 2022 study found that eating fish or taking fish oil supplements did not affect a person's risk of developing Alzheimer's disease. However, it did reduce the risk of dementia as a whole, including vascular dementia and frontotemporal dementia. Another study that followed 2,233 older people for five or six years found that eating fish twice a week could reduce dementia risk by 41%.
However, there are conflicting results as well. A study that followed the diets of over 28,000 participants over a 20-year period did not find any effect on dementia risk in those who followed a Mediterranean diet, which typically includes fish and olive oil. Another study of 5,395 people over 10 years found no change in dementia risk depending on the amount of fish consumed. A 2024 study also found that there was no significant difference in the risk of dementia between a group that took fish oil and a placebo group.
Overall, while omega-3 may play a role in reducing the risk of dementia, especially in conjunction with antioxidants, more research is needed to confirm its effectiveness.
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Frequently asked questions
Research suggests that a healthy diet can reduce the risk of developing dementia. Diets that are good for the heart are also good for the brain.
The Mediterranean diet and the MIND diet are associated with a lower risk of dementia compared to a Western diet. The Mediterranean diet includes fruits, vegetables, whole grains, moderate amounts of oily fish and dairy, and small amounts of red meat. The MIND diet is a hybrid of the Mediterranean diet and the DASH diet, which is designed to control blood pressure. The MIND diet includes green leafy vegetables, berries, whole grains, beans, nuts, fish, and olive oil.
These diets can help to protect heart health and reduce the risk of cardiovascular disease, which is a risk factor for dementia. The Mediterranean diet has also been associated with improved cognitive functioning and slowed progression from mild cognitive impairment to dementia.
There is some evidence that omega-3, found in oily fish, may reduce the risk of dementia. Antioxidants in fruits and vegetables are also associated with a reduced risk of developing dementia. However, there is conflicting research, and more studies are needed to confirm these findings.
