Dementia doesn’t have to be an ‘unstoppable and inevitable’ condition
Switching up your diet could potentially reverse early signs of dementia, according to one ageing expert. Claire Steves, who is on a mission to debunk the myth that dementia is an unavoidable part of life due to genetics, recently appeared on the Zoe Science and Nutrition podcast.
She shared some lifestyle changes that could help prevent or even reverse early signs of cognitive decline. Her first piece of advice for anyone concerned about dementia or Alzheimer’s is: “What I realistically say is it’s about getting as many different colours of fruits and vegetables into your diet and maybe getting good plant-based fats into the diet.”
The reason behind this is recent studies have shown that flavonoids, found in colourful foods like berries, citrus fruits, onions, dark chocolate and even wine, can reduce the risk of dementia by providing essential nutrients for brain development.
Dr Steves added: “The brain is hugely metabolically active and needs a lot of nutrients. We know that a wide variety of plant-based nutrients is important for brain health. There’s a number of studies now that the Mediterranean diet helps to improve cognitive health.”
While these dietary changes can help stave off dementia and even aid in repairing any existing damage, the expert also warned that certain foods could have the exact opposite effect, increasing your risk. She specifically highlighted meats, white bread and other foods known for their negative impact on heart health.
The link between a heart-healthy diet and dementia prevention is clear, she explained: “We know there’s a relationship between vascular health and brain health. One of the other types of dementia is vascular dementia and there’s a combination of vascular factors that bring on other processes like Alzheimer’s.”
The Professor of Ageing and Health emphasised the connection between our diet and mental health, referring to the “gut-brain axis”. This relatively recent discovery links the health of our digestive system with the health of our brain.
However, reducing your risk of dementia isn’t just about diet, as Zoe podcast host Jonathan Wolf pointed out. Exercise is crucial too. Dr Steves recommended resistance training as the top exercise for older people to prevent frailty. But when it comes to preventing dementia, the intensity doesn’t need to be as high. If you’re not doing anything else, she suggested simply going for a 45-minute walk at least three times a week.
