Diet is key to the fight against dementia

With dementia on the rise worldwide, researchers are looking for ways to prevent the disease, such as rethinking the food we put on our plates.

“Although there is no absolute protection from dementia, research shows that diet has preventive potential, despite some disagreements and conflicting results,” says Miguel G. Borda , a specialist in geriatrics and researcher at Stavanger universitetssjukehus in Norway.

He says that studies have shown that eating a lot of wholegrains, fruit, fish, legumes and vegetables, typical of the Mediterranean diet, is associated with a reduced risk of dementia. The polyunsaturated fatty acid omega-3, which is found in oily fish, is also important for brain health.

FOODS THAT ARE RICH in antioxidants, such as berries, leafy greens and brightly coloured fruits and vegetables, can also help counteract the development of dementia. Anthocyanins are antioxidants that give many berries and fruits their blue, purple and red colouring, and have been shown to have positive effects on brain health.

“In Stavanger, we conducted a randomised controlled trial in which we gave anthocyanins for 24 months to individuals at risk of developing dementia. We saw that their cognitive decline stopped,” says Borda and continues:

“We also found that people with high levels of inflammation, which can often be due to poor dietary habits, tobacco use or chronic disease, showed a more pronounced benefit from consuming anthocyanins. They experienced significantly less cognitive impairment when compared to people in both the placebo and low inflammation groups.”

VITAMINS B, D AND E can also potentially reduce the risk of developing the disease. The best way to get these vitamins and other nutrients is through food.

“The World Health Organization (WHO) recommends the Mediterrane-an diet to reduce the risk of cognitive decline and dementia, but they conclude that supplementary vitamins and polyunsaturated fatty acids should not yet be recommended, as there is insufficient scientific evidence,” says Borda.

Controlling your weight is also important for reducing the risk of dementia. There are always potential benefits to improving your diet, whatever your age.

“Maintaining a healthy weight and eating balanced meals with the right portion size is important from an early age, but it’s never too late to start,” says Borda.

STILL, HE EMPHASISES that damage to the brain’s blood vessels can begin in early adulthood, and how individuals with a higher cognitive reserve are better equipped to deal with the brain pathology associated with dementia. Cognitive reserve means the brain’s ability to function normally despite challenges, and can be influenced by factors such as genetics, education and life factors.

“It is logical to think that people who have had better nutrition since they were in the womb may have better cognitive reserves. However, there is a need for studies on risk factors such as poor health during pregnancy in malnourished mothers, difficult births and early life malnutrition,” says Borda.

He also stresses the need for more specific research and longer follow-up periods, and calls for more targeted and individualised dietary advice. In addition, more research is needed on how to combine diet with other lifestyle factors in the fight against dementia.

This article was first published in Cerealier Magazine.