Eating healthy - how diet might impact dementia

Here we cover some of the areas that diet might have a positive impact on dementia, either before diagnosis or throughout early stages of the disease.

Diet

It has frequently reported over the years that people from the Mediterranean areas of the world, who’s diet consisted of plenty of fish, vegetables, nuts, with less diary and red meat, were far less likely to develop dementia. It has not yet clear what the connection is, and quite frankly, there is no golden bullet when it comes to a particular dietary change that will transform your health and diet. The best way to approach what you eat, is to make sure you are getting a combination of good food, coupled with other interventions such as exercise, sleep etc.

Fibre

Having a diet high in fibre will be of help. Fibre in your food keeps the bowels working well, and reduces constipation. Constipation can contribute towards states of confusion, especially if you are prone to bouts of confusion, and/or you have been diagnosed with Alzheimer’s or vascular dementia.

There are two types of fibre, soluble and insoluble. Soluble fibre can be digested by your body and helps reduce cholesterol in your bloodstream. Cholesterol is what your body makes from the fat that you consume, and it’s the building material for the build-up of gunk that closes down and narrows the blood vessels. This can then lead to blockages and destruction of brain tissue, with oxygen supply being continuously reduced. Insoluble fibre is not digested by the body, but adds bulk to stools and increases bowel movement and reduce constipation. Example of soluble fibre include nuts, seeds, barley, white pasta, white bread. Insoluble fibre includes wheat, wholewheat pasta/bread, fruit with seeds, brown rice etc. We will highlight in further blogs specific lists of fibre rich foods to look out for.

A diet high in fibre, both soluble and insoluble is essential to making sure you are eating a healthy combination of foods.

Fat

We do need some fat in our diet, but in moderation. It’s best to avoid ‘trans’ fats. These are oils that are used commercially and have been hardened and used for processed foods and fried foods. Avoid these commercially fried foods where possible, so ease of the takeaways!

A lot of trans fat can be found in commercially made biscuits, cakes and other pastries, so again, take care on how much you consume.

Saturated Fats and Unsaturated Fats

Saturated fats are the other watch out. These fats are found in a lot of foods, fatty meat, butter, sausages, cheese, savoury snacks, chocolate. The list is long.

You can not avoid saturated fats, the food that is derived from them can often be the most tasty and delicious, but we need to manage the levels of saturated fat we consume. In short, too much can lead to being overweight, and there has already been mentioned in a previous blog that obesity can lead to dementia.

Use unsaturated fats instead of saturated and trans fats where possible. Unsaturated fats can help lower cholesterol. Go shopping for oily fish, nuts, seeds, avocadoes etc. You can also reduce the amount of fat you consume by changing tyhe cooking methods you employ. Rather than fry, can you grill instead? If so, do it.

Fish

One of the theories that has been around for years is the belief that Omega 3 which oily fish is rich in, is ‘brain food’, helping the brain to function well and stay healthy. Some scientists will argue that it can not be definitely proven that there is a direct link with better brain function, although studies show and association. Many people believe that Omega 3 stops your blood vessels laying down fat and it stops the sort of brain damage that comes from fatty deposits.

Our recommendation would be to get at least one portion of oily fish a week, so you get a dose of Omega 3. Oily fish is good for you after all.

Worth noting that there is a recommended limit of four portions of fish a week for adults. As with everything, moderation is key.

Salt

A combination of too much salt and your heart is not a good mix! Studies have shown that older people who eat a lot of salt and do not exercise enough have reduced cognitive power. A teaspoon of salt a day is too much. As we get older, our taste buds become duller and there is often a desire to make up for this by adding more salt to dishes. Avoid this, and don’t forget to exercise.

Final Tips

Green Tea and Red Wine have the same chemicals that block the formation of clumps in the brain in Alzheimer’s. There is also the belief that a cup of coffee can also help. Always remember, with alcohol, and dementia you should be looking to reduce your intake to minimum levels, so best to stick to the Green Tea on that one.

For more details see our knowledge base section here, where you'll find lots of articles to help you understand more about dementia.