Dementia risk can be influenced by lifestyle choices, with research indicating up to 45 per cent of cases may be preventable through lifestyle change. Diet is one pivotal factor; making certain dietary alterations can considerably slash the likelihood of developing dementia.
A specific food has been dubbed the “single most important” thing you can consume to help lower your risk of dementia, say experts. This food is packed with omega-3 fatty acids that could help shield the brain.
Dementia is a syndrome linked to a decline in brain function that impacts nearly one million people across the UK. While it’s most common in those aged 65 and over, age isn’t the only risk factor.
Lifestyle choices play a significant role in dementia risk, with research suggesting up to 45 per cent of cases may be preventable through lifestyle modifications. Diet is a key factor; making certain changes can significantly reduce the chances of developing dementia.
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Research published in the Alzheimer’s and Dementia journal in 2020 highlighted what it termed the “single most important dietary factor in lowering the risk of cognitive impairment.” The study advocates for adopting a Mediterranean diet as a way to protect against cognitive decline, emphasizing one particular item typical of this dietary plan.
The Mediterranean diet, rich in whole foods like fresh veggies, fruits, legumes, nuts, beans, grains, omega-3 laden seafood, and healthy fats such as olive oil, while minimizing processed food intake, not only enhances brain health but also lowers the risk of serious conditions including heart disease, metabolic syndrome, diabetes, certain cancers, and depression, reports Surrey Live.
A study tracking over 7,750 individuals for almost ten years discovered that this diet could ward off cognitive deterioration. Researchers used detailed dietary surveys and phone-based cognitive tests to pinpoint which foods slowed down cognitive decline with age.
Adherents to the Mediterranean diet were less prone to suffer from cognitive decline, largely due to the emphasis on fish consumption, which is associated with “higher cognitive function”.
However, the research also noted an intriguing point: while the Mediterranean diet can prevent cognitive decline, it doesn’t seem to affect the speed of the decline once it starts. The study’s authors stated: “Closer Mediterranean diet adherence was associated with lower risk of cognitive impairment but not slower decline in cognitive function.”
The ‘single most important dietary factor’.
Brilliant minds at Harvard Health have highlighted the significance of including fish as a key component in the Mediterranean diet for warding off cognitive decline, dubbing it the “single most important dietary factor” for slashing the odds of cognitive impairment.
It was noted that fish stood out as the sole food associated with a lower probability of cognitive decline. Regular fish consumption evidently placed individuals at a reduced risk for both cognitive impairment and decline.
These findings are echoed by another study published in Frontiers in Ageing Neuroscience, emphasizing: “Fish is an important source of omega-3 fatty acids that are present in the membranes of the brain tissue.”
Vegetables, while second in line for their positive effects, offered a more moderate benefit against cognitive decline, but other foods appeared barely impactful, if at all, in the investigation.
To further diminish dementia risk, the British Heart Foundation (BHF) recommends steering clear of certain edibles, specifically fried or fast food, red meats, pastries, and butter.