Dementia is ensnaring ever more people around the world as a result of ageing populations.
Worryingly, this trend shows no signs of slowing down, with the World Health Organization warning that the mind-robbing condition will have 139 million in its grip by 2050.
Despite the gloomy forecasts, there is much you can do to protect your brain against decline.
According to Dr Sunni Patel, from Dish Dash Deets, dietary tweaks could do this with gusto.
Dr Patel said: “While there is no guaranteed way to prevent dementia, certain dietary tweaks have been suggested to potentially lower the risk or delay the onset of cognitive decline.”
1. Mediterranean diet
Hailed for its heart-healthy effects, the Mediterranean diet emphasises fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil, while cutting back on red meat and processed foods.
“The diet has been associated with a reduced risk of cognitive decline and dementia,” Dr Patel said.
2. Omega-3 fatty acids
Hidden in foods like salmon, mackerel, sardines, walnuts and flaxseeds, omega-3 fatty acids have been long linked to better brain health.
For example, a study, published in the European Journal of Clinical Nutrition, found that higher blood levels of omega-3s are associated with a lower risk of dementia and Alzheimer’s disease.
3. Antioxidant-rich foods
Antioxidants could help protect your brain from oxidative stress and damage caused by free radicals, potentially cutting your risk of the brain condition.
Dr Patel said: “Consume a variety of colourful fruits and vegetables.
“Berries (blueberries, strawberries), leafy greens, cruciferous vegetables (broccoli, cauliflower), and deeply coloured fruits (pomegranates, oranges) are particularly beneficial.”
4. Curcumin
Curcumin, found in turmeric, has shown “some potential” in reducing the build-up of amyloid plaques, which are characteristic for the onset of Alzheimer’s disease.
Whether you add it to hot milk or a spicy curry, don’t forget to pair it with black pepper to activate its powers.
5. B vitamins
Contained within leafy greens, legumes, eggs, lean meats and fortified cereals, some studies suggest that B vitamins, including folate, vitamin B12, and vitamin B6, may play a role in maintaining cognitive function.
6.Vitamin E
Research has previously suggested that vitamin E may help reduce the risk of the mind-robbing condition.
Dr Patel recommended getting the nutrient from foods like almonds, sunflower seeds, spinach, kale, and vegetable oils, as supplements in high doses could have “adverse effects”.
7.Limit added sugars
While a midday sugary snack to beat the slump feels almost essential, a high intake of added sugars could spell bad news for your brain.
Therefore, Dr Patel recommended opting for whole fruits instead of sugary snacks or desserts.
8.Moderate alcohol consumption
Worryingly, excessive alcohol consumption can be “detrimental” to brain health, so you should only drink in moderation, the doctor advised.
9.Stay hydrated
The doctor added you should ensure you drink an adequate amount of water throughout the day because dehydration can affect your cognitive function.
Source: | This article first appeared on Express.co.uk
