Reduce Dementia Risk with These Food and Activity Choices
A new study suggests that several nutrients are linked with a lower risk of dementia. These nutrients include vitamins and minerals that act as antioxidants, plus fiber. High sugar intake was related to an increased risk of dementia. As we age, it’s natural to become more forgetful. Researchers have found that following a specific diet could lower your dementia risk.
The study, presented at the American Society for Nutrition’s annual meeting, strengthens evidence for the MIND diet’s brain health benefits. Analyzing data from nearly 93,000 U.S. adults, researchers found that those following the MIND diet had a 9% lower risk of developing dementia.
In collaboration with public health experts at Harvard University, medical researchers at China’s Zhejiang University School of Medicine conducted a meta-analysis that’s slated to be published in the June 2024 issue of The Journal of Nutrition, Health, and Aging. The study combined data from two large-scale population-representative studies, analyzing the diets and cognitive function of participants.
It’s estimated that by the year 2060, 14 million American adults may experience some form of dementia. Alzheimer’s disease, the most common type of dementia, is currently the seventh leading cause of death in the U.S. While memory loss can be a normal part of aging, there are ways to support cognitive health as you age, including following the MIND diet.
Key Nutrients for Lowering Dementia Risk
Research has consistently shown that individuals who consume fatty fish regularly have a lower risk of dementia and Alzheimer’s disease. Omega-3 fatty acids found in fatty fish can help lower beta-amyloid plaques associated with Alzheimer’s development. Aim for at least two servings of fatty fish per week to incorporate this brain-supporting nutrient into your diet.
The MIND Diet
The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet combines the heart-healthy benefits of the Mediterranean and DASH diets. The MIND diet emphasizes the consumption of olive oil, fruits, vegetables, whole grains, legumes, and nuts—all important sources of vitamins, minerals, fiber, and antioxidants.
Omega-3 fatty acids, found in fatty fish, can lower inflammation in the body and provide antioxidant capabilities. Strawberries and foods high in anthocyanidins have also been linked to reducing Alzheimer’s dementia risk.
Conclusion
Eating a diet rich in nutrients like omega-3 fatty acids, antioxidants, and fiber can help lower dementia risk and support overall cognitive health. By making simple changes to incorporate brain-supporting foods into your diet, you can take steps to reduce the likelihood of developing dementia as you age.
