Researchers have identified a specific food that can help to lower the risk
Researchers have identified the “single most important” category of food for reducing dementia risk. This particular food type contains high levels of omega-3 fatty acids that may help safeguard brain function.
Dementia represents a syndrome, or collection of related symptoms, associated with the gradual deterioration of brain function. The condition predominantly affects individuals aged over 65. Although advancing age does elevate the likelihood of developing dementia, it is not the only factor involved, and research has shown that roughly 45 per cent of dementia cases might be preventable through targeted lifestyle changes.
Simply modifying what you eat could significantly reduce your chances of developing this condition. A study published in the Alzheimer’s and Dementia journal in 2020 pinpointed what scientists consider to be a crucial dietary element in minimising cognitive impairment risk.
The research team determined that adopting a Mediterranean-style diet can help ward off mental decline – with one specific food category proving particularly beneficial. This eating pattern, which varies between different areas, generally includes plentiful fresh vegetables, fruits, pulses, nuts, beans, cereals, grains, oily fish, and beneficial fats like olive oil.
The dietary approach also limits processed foods and has been linked to reduced risk of other serious health conditions including heart disease, metabolic syndrome, diabetes, certain cancers and depression. Throughout the investigation, researchers tracked more than 7,750 participants across a timeframe of up to 10 years.
Those taking part in the study completed detailed dietary questionnaires and underwent cognitive assessments via telephone to help scientists determine which foods were most effective in preventing cognitive impairment and deterioration.
Findings revealed that people who adhered to a Mediterranean diet experienced a lower risk of cognitive decline. More specifically though it found that consuming fish was connected to “higher cognitive function”.
The study’s authors concluded: “Closer Mediterranean diet adherence was associated with lower risk of cognitive impairment but not slower decline in cognitive function.” Responding to the research, experts at Harvard Health pinpointed fish as the “single most important dietary factor” for minimising the risk of cognitive impairment.
They added: “Vegetables were second best, and all other foods showed smaller, insignificant effects. Moreover, of all the foods evaluated, only fish was associated with a lower risk of cognitive decline. Eating fish lowered the risk of both cognitive impairment and cognitive decline.”
This conclusion is backed by further research published in Frontiers in Ageing Neuroscience, which noted: “Fish is an important source of omega-3 fatty acids that are present in the membranes of the brain tissue.”
Certain foods are known to potentially increase your risk of dementia. The British Heart Foundation (BHF) suggests cutting down on these five items to enhance brain health: fried or fast food, cheese, red meats, pastries and butter.
To reduce your risk of dementia, the NHS advises:
- Eating a balanced diet
- Maintaining a healthy weight
- Exercising regularly
- Keeping alcohol within recommended limits
- Stopping smoking
- Keeping your blood pressure at a healthy level
- Leading a socially active life
If you notice someone displaying signs of dementia, it’s advised to consult with a GP.