A doctor has claimed that two common snacks could help keep your brain in better condition – holding off certain conditons like dementia and Alzheimer’s
A doctor has suggested that combining two healthy items into one super snack daily may reduce the risk of dementia when paired with a wholesome diet and active lifestyle. By eating these together, you can boost the individual power of these foods to “brain protection” levels.
NHS surgeon Dr Karan Rajan shared the tip that combining blueberries and walnuts becomes a “powerhouse” for brain preservation. He said: “If you snack on blueberries and walnuts together, then the polyphenols from the blueberries combine with the omega-3s of the walnuts to become a brain protection powerhouse.”
You could enjoy your porridge with these two toppings, mix them up as part of a trail mix with other healthy nuts and fruit. Or, the simplest way to enjoy them would be to dump them in a bowl and eat them raw.
Both blueberries and walnuts have long been celebrated for their connection to enhanced brain function, particularly in warding off ailments like dementia, courtesy of their ability to slow down cognitive decline and boost memory. A 2020 Harvard Health study backs this, suggesting that berries, as well as apples and several teas, may cut down your risk of dementia as you age.
Researchers at Harvard credited such health benefits to the substantial flavonoid content present in these superfoods. Flavonoids are plant-derived compounds, similar to polyphenols, found in most fruits and vegetables, reports Surrey Live.
Walnuts receive praise as well for their dementia-avoiding potential. These crunchy nuts are known for lowering inflammation and oxidative stress in the brain, enhancing cognitive strength, and possibly slowing the rate of neurodegenerative conditions like Alzheimer’s disease.
Research in the Journal of Alzheimer’s Disease also suggests that walnuts could potentially reduce the risk, delay the onset, or slow the progression of Alzheimer’s. While no specific food can completely stop or prevent dementia, following a nutritious and balanced diet can significantly reduce your risk, as well as making other healthy lifestyle choices, like quitting smoking and limiting alcohol and processed foods.
A diet rich in essential nutrients and low in unhealthy fats, sugars, and sodium can aid in managing blood pressure, cholesterol levels, and decrease the chances of diabetes. These are all linked to an increased risk of developing dementia.
These ‘brain-boosting powerhouse’ snacks needn’t break the bank either. At Aldi, you can pick up a 125g punnet of Wonky Blueberries and a 150g bag of Walnut Pieces, both for just £1.09.
While generally safe for most people, these snacks might not be suitable for everyone. Due to their high fibre content, overindulging in blueberries can lead to digestive problems such as diarrhoea, nausea, or vomiting.
Blueberries may also lower blood sugar levels, potentially impacting medications used to control diabetes. Walnuts are packed with oxalates, which, if consumed in excess, can lead to the formation of kidney stones.
These nuts are rich in ‘healthy fats’ that carry a hefty calorie count, potentially leading to weight gain if eaten in excess without exercise. Both foods could also trigger allergic reactions, with walnuts being a particularly common culprit. The severity of reactions can vary widely, ranging from mild symptoms to severe breathing difficulties or even anaphylaxis.
When incorporating new foods into your diet, it’s wise to proceed gradually and introduce them in small quantities to minimise potential side effects. If you have specific health issues or dietary limitations, it’s recommended to seek personalised medical advice from your doctor.
What can help lower your dementia risk?
- Balanced diet: Focus on a variety of foods from the Eatwell Guide, including fruits, vegetables, whole grains, lean protein, and dairy
- Mediterranean diet: This diet, rich in seafood, fruits, and nuts, has been shown to be associated with a lower risk of dementia
- Healthy fats: Include foods like fish (rich in omega-3 fatty acids), avocados, and nuts
- Carotenoids and antioxidants: These compounds can help protect against oxidative stress, which can damage cells and contribute to dementia
- Avoid processed foods: Limit or avoid processed foods, sugary drinks, and excessive red meat, as they can contribute to health problems linked to dementia
- Maintain a healthy weight: Being overweight or obese can increase blood pressure and the risk of type 2 diabetes, both of which are linked to dementia
- Hydration: Drink plenty of water to stay hydrated
- Regular eating habits: Establish regular meal and snack times
Other brain-enhancing foods:
- Seafood: Especially fatty fish like salmon and tuna, which are good sources of omega-3 fatty acids
- Eggs: Weekly consumption of eggs has been linked to a lower risk of Alzheimer’s dementia
- Tea: People who drink tea, especially green tea, have a lower risk of dementia
- Nuts and seeds: These are good sources of healthy fats, antioxidants, and other nutrients
- Fruits and vegetables: Provide antioxidants and other nutrients that can help protect brain health
While diet plays a crucial role, genetic factors and lifestyle choices also influence the risk of developing dementia. Diet alone cannot reverse or cure dementia but adopting a healthy lifestyle coupled with a nutritious diet can significantly slash your chances.