The food guru also warned of the foods and drinks to avoid that could raise your risk of the progressive condition
A nutrition expert has revealed exactly what he eats on a regular basis to lower his risk of dementia. Professor Tim Spector, epidemiologist and the founder of Zoe Health, shared four key dietary tips that could help to keep the devastating condition at bay.
In a heartbreaking revelation Tim disclosed that his own mother developed dementia at the age of 85. Speaking to The Telegraph, he explained that she no longer recognises him.
“At the time, my understanding was that dementia was largely a genetic condition – that there was little you could do other than wait for scientists to create a miracle drug,” he said. “It was all quite depressing.”
However, he acknowledged that there are things we can all do to help either prevent or delay dementia through our diet. This can be achieved by consuming an anti-inflammatory diet, Tim said.
He explained: “Research over the last few years suggests that inflammation in the brain, which can silently persist at low levels for years, is a key driver of the memory-robbing condition, and that it can be a result of a poor diet that contains lots of ultra-processed, high-sugar and high-fat foods. We also know that certain foods can reduce inflammation and therefore keep our brains in a good condition for longer.”
With this in mind, he listed everything he eats, and avoids, to protect his brain.
Nuts and fish
According to Tim, eating more nuts and seeds is a “good place to start”. He said: “They’re anti-inflammatory, which means they support our gut microbes to produce chemicals that interact with our immune system to reduce inflammation in the brain.”
On top of this, they are an “excellent” source of omega-3, something that can help keep the brain healthy. He continued: “Studies have linked eating enough omega-3s with slower rates of cognitive decline and a lower risk of dementia. It’s especially important to get enough omega-3s as you get older, as your brain needs to repair itself more.”
Fish is also a strong source of omega-3. Good options include salmon, mackerel, anchovies, sardines and herring. Shellfish are also good for you and a more sustainable option.
Tim warned that you should not rely on omega-3 supplements unless “you absolutely have to”. “Getting enough from your diet is much better,” he said.
Thirty plants a week
Tim acknowledged that fibre is vital in the fight against dementia. This is because certain fatty acids are produced when the gut breaks down fibre – and these fatty acids have been shown to lower the risk of dementia.
To get as much fibre into your diet as possible he recommended aiming for 30 plants per week. This may sound daunting but he explained that this doesn’t just mean fruit and veg.
Plants include legumes, whole grains, herbs, and spices. Tim said: “When you have a rich variety of plants in your diet, they calm everything down in the brain. They’re also rich in minerals and nutrients that the brain needs.
“As you get older, it can seem difficult to incorporate new foods into your diet. But just like stretching your brain is important, stretching your gut microbes and learning to enjoy new foods is also key.”
A simple way to boost your plant intake is to try to have as much colour and diversity on your plate as you can.
Cut down on sugar and ultra-processed foods
While some foods lower inflammation in the body, others can have the opposite effect. This includes foods high in sugar and those that are considered ultra-processed.
Tim said: “Research from ZOE showed that foods high in saturated fat content and refined sugars cause more inflammation after a meal. These include ultra-processed foods because, as well as being low in fibre, they contain unhealthy fats and are more likely to be high in refined carbohydrates and added sugar.”
If you are a big snacker, fond of salty foods like crisps, Tim recommended swapping these for things like olive oil crisps, mixed nuts and olives or peanuts.
Drink alcohol occasionally
It is not just sugar and ultra-processed foods increasing your risk of dementia: alcohol can have a similar effect. He warned against exceeding the NHS recommended limit of 14 units a week (around six medium glasses of wine or six pints of four per cent beer).
But “ideally” less is better for brain health and dementia risk. Tim added: “However, if you prefer to have a drink or two when you’re out socially, I think it is fine. Yes, there are risks of drinking alcohol but occasionally sharing a glass of wine with friends is a balanced way to approach drinking.”
If you can, look for alternatives such as low-alcohol beer or gut-friendly kombucha instead. Tim carried his message over to his Instagram page where he shared a video with the same advice, adding that people who follow a brain-healthy diet could lower their risk of Alzheimer’s disease by 53 percent.
To lower your risk of dementia, the NHS recommends:
- 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
- Having an active social life
