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Healthy eating to prevent dementia: 5 ways to boost your brain health
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The global influence of dementia is rapidly expanding, with cases projected to jump from 57.4 million in 2019 to 152.8 million by 2050[1 Trusted Source 2022 - The Lancet. Public Health Human study Estimation of the global prevalence of dementia in 2019 and forecasted prevalence in 2050: An analysis for the Global Burden of Disease Study 2019 ] . The UK is already navigating a growing need for dementia support, with about 944,000 people currently experiencing the condition. There's growing hope in the scientific community as researchers uncover a promising link between diet and Alzheimer's prevention. Healthy omega 3 fats, particularly DHA, hold an evergrowing body of evidence that suggests their impact on cognitive health. Special attention is being paid to DHA and dementia - how an omega 3 fat that's important for brain function could prevent cognitive decline[[2 Trusted Source 2023 - Frontiers in Nutrition Research evaluation Diet and lifestyle impact the development and progression of Alzheimer’s dementia ] . This shift towards prevention through diet and lifestyle changes represents an encouraging step forward in tackling what has become one of Britain's most important health concerns[3 Trusted Source 2023 - Nursing Times 3rd-party source ‘We are launching a public consultation for those impacted by dementia’ ] . The good news is that by understanding and implementing these nutritional insights, along with other preventive measures, you can help protect your ageing brain.
How to keep your brain healthy: try a balanced approach
While the estimates that half of the UK's population may face dementia might sound daunting[4 Trusted Source 2003 - Journal of Neurology, Neurosurgery, and Psychiatry Human study The prevalence and causes of dementia in people under the age of 65 years ] , there's an inspiring wave of proactive measures and groundbreaking research emerging to tackle this challenge head-on. As society grows older and healthcare systems adapt to increasing demands, medical experts and dedicated charities are rolling up their sleeves and launching innovative campaigns to reduce unnecessary hospital stays and improve care for those affected by dementia[3 Trusted Source 2023 - Nursing Times 3rd-party source ‘We are launching a public consultation for those impacted by dementia’ ] . The best part? Scientists have discovered numerous ways you can actively protect our brain health and potentially slow down cognitive decline, making it an exciting time to learn about brain-boosting strategies that could make a real difference in our lives. Let’s look at how can you slow down ageing brain - by implementing lifestyle interventions for dementia and healthy eating to prevent dementia.
What are 5 ways to take care of your brain?
Alongside nutrition, lifestyle factors play a crucial role in brain health and dementia prevention. Here's an easy 5-step recipe for brain health that combines movement, mental gymnastics, socialising, resting and a brain-food menu.
1. Nutrition: Alzheimer’s diet menu
Dementia and diet were linked together in more than 120 studies throughout the years, e.g. [5 Trusted Source 2021 - Contemporary Clinical Trials Human study Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) study: Rationale, design and baseline characteristics of a randomized control trial of the MIND diet on cognitive decline ] ,[6 Trusted Source 2024 - BMC Medicine Human study Effectiveness and feasibility of a theory-informed intervention to improve Mediterranean diet adherence, physical activity and cognition in older adults at risk of dementia: The MedEx-UK randomised controlled trial ] ,[7 Trusted Source 2024 - European Journal of Nutrition Human study Dietary changes following a lifestyle-based intervention for dementia risk reduction—Results from the AgeWell.de study ] . Here’s a brain-friendly menu rich in ingredients from the MIND diet, which emphasizes nutrients that act as antioxidants and provide the brain with the necessary building blocks and energy to support cognitive function[8 Trusted Source 2023 - Neuroscience and Biobehavioral Reviews Systematic and meta-analysis The role of lifestyle factors in cognitive health and dementia in oldest-old: A systematic review ] . Explore the full MIND diet guide.
Breakfast
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45 g of overnight oats with 1 tablespoon of ground flaxseeds and 1 tablespoon of chia seeds
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70 g of fresh berries and 15 g of walnuts
Lunch
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Quinoa bowl with leafy greens: 95 g of quinoa with 60 g of kale
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100 g of paprika roasted chickpeas
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Half of a small avocado
Dinner
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Lentil and spinach curry: 95 g of red lentils and 60 g of spinach
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85 g of roasted vegetables
Snacks
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Mixed nuts and seeds: 15 g of nuts and 1 tablespoon of roasted sunflower or pumpkin seeds
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30 g of dark chocolate (70% or higher)
Does omega 3 improve brain function? Yes, omega 3 and dementia risk decrease have been previously linked in multiple studies[9 Trusted Source 2016 - European Neuropsychopharmacology: The Journal of the European College of Neuropsychopharmacology Research evaluation Effects of omega-3 polyunsaturated fatty acids on human brain morphology and function: What is the evidence? ] ,[10 Trusted Source 2024 - BMC Medicine Systematic and meta-analysis The influence of n-3 polyunsaturated fatty acids on cognitive function in individuals without dementia: A systematic review and dose-response meta-analysis ] ,[11 Trusted Source 2014 - Cerebral Cortex Human study Long-chain omega-3 fatty acids improve brain function and structure in older adults ] ,[12 Trusted Source 2022 - Cureus Systematic and meta-analysis Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review ] . If you want to add a food source to your menu, you can opt for at least 85g of sustainably sourced fish like farmed salmon per week.
Is there a link between diet and dementia?
While the number one food for preventing dementia is yet to be determined, omega 3, choline and brain health-boosting vitamins like B12 are definitely up there. Nutritional intake reports and studies, however, are highlighting the need for more of these brain-health foods:
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Over 68% of adults and 95% of children in the United States do not consume enough omega-3s to meet nutritional needs[13 Trusted Source 2021 - BMJ Open Human study Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: An analysis of NHANES 2011–2012 ] .
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Researchers at the Poznań University of Life Sciences in Poland have analysed 34 studies involving thousands of European and non-European participants and found that choline intake is consistently lower than the recommended levels[14 Trusted Source 2024 - Nutrition Journal Research evaluation Dietary choline intake in European and non-european populations: Current status and future trends—a narrative review ] .
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A University of Southampton study revealed that 90% of women in high-income countries lack key nutrients like B12, essential for brain development and function[3 Trusted Source 2023 - Nursing Times 3rd-party source ‘We are launching a public consultation for those impacted by dementia’ ] .
Research indicates that protecting brain health requires a balanced nutrition that goes beyond single nutrients. If you want to specifically add on more omega 3, brain feed has you covered.
Can DHA help with dementia?
DHA serves as a fundamental building block for brain tissue and neural function. It even boasts the European Food Safety Authority claim that it supports normal brain function[15 Trusted Source 2010 - EFSA Journal 3rd-party source Scientific Opinion on the substantiation of health claims related to docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and brain, eye and nerve development (ID 501, 513, 540), maintenance of normal brain function (ID 497, 501, 510, 513, 519, 521, 534, 540, 688, 1323, 1360, 4294), maintenance of normal vision (ID 508, 510, 513, 519, 529, 540, 688, 2905, 4294), maintenance of normal cardiac function (ID 510, 688, 1360), “maternal health; pregnancy and nursing” (ID 514), “to fulfil increased omega-3 fatty acids need during pregnancy” (ID 539), “skin and digestive tract epithelial cells maintenance” (ID 525), enhancement of mood (ID 536), “membranes cell structure” (ID 4295), “anti-inflammatory action” (ID 4688) and maintenance of normal blood LDL-cholesterol concentrations (ID 4719) pursuant to Article 13(1) of Regulation (EC) No 1924/2006 ] . Does DHA help with Alzheimer’s? Multiple researchers studied DHA for dementia prevention and found that it plays an important role in cognitive health and the prevention of cognitive decline[16 Trusted Source 2010 - The Journal of Nutrition Research evaluation DHA May Prevent Age-Related Dementia ] . A 2023 study on diet and dementia that included almost 270000 participants from the UK showed that people with higher DHA levels had around 20% lower risk of developing dementia. brain feed now offers 10% more DHA: 550mg DHA in a single plant-based omega-3 capsule. You can add it to your diet to ensure an adequate intake of DHA or opt for a sustainable fatty fish-rich diet.
2. Physical activity: make use of the morning momentum
Start your day with sunlight exposure and physical activity to reset your sleep-wake rhythm. How to reduce your risk of dementia? A brisk morning walk is good for your waistline, memory and attention, and lowering cognitive impairment and dementia risk. Just 30 minutes of moderate activity can also improve your sleep quality that very night[4 Trusted Source 2003 - Journal of Neurology, Neurosurgery, and Psychiatry Human study The prevalence and causes of dementia in people under the age of 65 years ] . Think of it as your brain's daily espresso shot! Physical activity also strengthens your brain's resilience[17 Trusted Source 2021 - Nutrients Research evaluation Nutrition, Physical Activity, and Other Lifestyle Factors in the Prevention of Cognitive Decline and Dementia ] .
3. Cognitive engagement: take your brain to the gym
Throughout the day, challenge your brain with puzzles and memory games, which help maintain cognitive function. That way you’re training your brain to keep active which later in life reduces dementia risk[4]. You can also aim to learn a couple of new skills every year to keep things interesting.
4. Social connection: time to get a flatmate?
Living with others and maintaining regular social interactions leads to slower cognitive decline, particularly in global cognition, memory, and language functions[18 Trusted Source 2022 - The Lancet Healthy Longevity Research evaluation Social connectedness and cognitive decline ] . People with strong social ties show up to 40% lower risk of dementia compared to those who are socially isolated[19 Trusted Source 2024 - Harvard Health Publishing, Harvard Medical School 3rd-party source 3 ways to build brain-boosting social connections ] .
5. Sleep optimisation: get your beauty nap in
Quality sleep patterns contribute to cognitive health maintenance[20 Trusted Source 2020 - Neurology Human study Healthy lifestyle and the risk of Alzheimer dementia ] . About an hour before bed, disconnect from devices and engage in calming activities like reading or gentle stretching. Make sure your bedroom is cool and dark to support a restful sleep.
Tackle your risk for cognitive decline with a balanced approach that will keep you active and healthy. If you’re interested in exploring more of omega 3 effects, have a read of the omega 3 brain benefits in 2024 blog article.
References
[1] GBD 2019 Dementia Forecasting Collaborators. (2022). Estimation of the global prevalence of dementia in 2019 and forecasted prevalence in 2050: An analysis for the Global Burden of Disease Study 2019. The Lancet. Public Health, 7(2), e105–e125. https://linkinghub.elsevier.com/retrieve/pii/S2468-2667(21)00249-8
[2] Arora, S., Santiago, J. A., Bernstein, M., & Potashkin, J. A. (2023). Diet and lifestyle impact the development and progression of Alzheimer’s dementia. Frontiers in Nutrition, 10, 1213223. https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1213223/full
[3] Geller, L. (2023). ‘We are launching a public consultation for those impacted by dementia’. Nursing Times. https://www.nursingtimes.net/opinion/we-are-launching-a-public-consultation-for-those-impacted-by-dementia-07-12-2023/
[4] Harvey, R. J., Skelton-Robinson, M., & Rossor, M. N. (2003). The prevalence and causes of dementia in people under the age of 65 years. Journal of Neurology, Neurosurgery, and Psychiatry, 74(9), 1206–1209. https://jnnp.bmj.com/content/74/9/1206.long
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[9] Bos, D. J., van Montfort, S. J. T., Oranje, B., Durston, S., & Smeets, P. A. M. (2016). Effects of omega-3 polyunsaturated fatty acids on human brain morphology and function: What is the evidence? European Neuropsychopharmacology: The Journal of the European College of Neuropsychopharmacology, 26(3), 546–561. https://www.sciencedirect.com/science/article/abs/pii/S0924977X15004149
[10] Suh, S. W., Lim, E., Burm, S.-Y., Lee, H., Bae, J. B., Han, J. W., & Kim, K. W. (2024). The influence of n-3 polyunsaturated fatty acids on cognitive function in individuals without dementia: A systematic review and dose-response meta-analysis. BMC Medicine, 22(1), 109. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-024-03296-0
[11] Witte, A. V., Kerti, L., Hermannstädter, H. M., Fiebach, J. B., Schreiber, S. J., Schuchardt, J. P., Hahn, A., & Flöel, A. (2014). Long-chain omega-3 fatty acids improve brain function and structure in older adults. Cerebral Cortex, 24(11), 3059–3068. https://academic.oup.com/cercor/article-abstract/24/11/3059/304487
[12] Dighriri, I. M., Alsubaie, A. M., Hakami, F. M., Hamithi, D. M., Alshekh, M. M., Khobrani, F. A., Dalak, F. E., Hakami, A. A., Alsueaadi, E. H., Alsaawi, L. S., Alshammari, S. F., Alqahtani, A. S., Alawi, I. A., Aljuaid, A. A., & Tawhari, M. Q. (2022). Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus, 14(10), e30091. https://www.cureus.com/articles/116591-effects-of-omega-3-polyunsaturated-fatty-acids-on-brain-functions-a-systematic-review#!/
[13] Murphy, R. A., Devarshi, P. P., Ekimura, S., Marshall, K., & Mitmesser, S. H. (2021). Long-chain omega-3 fatty acid serum concentrations across life stages in the USA: An analysis of NHANES 2011–2012. BMJ Open, 11(5), e043301. https://bmjopen.bmj.com/content/11/5/e043301
[14] Zuk, E., Nikrandt, G., & Chmurzynska, A. (2024). Dietary choline intake in European and non-european populations: Current status and future trends—a narrative review. Nutrition Journal, 23(1), 68. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-024-00970-0
[15] EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA) (2011). Scientific Opinion on the substantiation of health claims related to docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and brain, eye and nerve development (ID 501, 513, 540), maintenance of normal brain function (ID 497, 501, 510, 513, 519, 521, 534, 540, 688, 1323, 1360, 4294), maintenance of normal vision (ID 508, 510, 513, 519, 529, 540, 688, 2905, 4294), maintenance of normal cardiac function (ID 510, 688, 1360), “maternal health; pregnancy and nursing” (ID 514), “to fulfil increased omega-3 fatty acids need during pregnancy” (ID 539), “skin and digestive tract epithelial cells maintenance” (ID 525), enhancement of mood (ID 536), “membranes cell structure” (ID 4295), “anti-inflammatory action” (ID 4688) and maintenance of normal blood LDL-cholesterol concentrations (ID 4719) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal, 9(4), 2078–2108. https://www.efsa.europa.eu/en/efsajournal/pub/2078
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[17]Dominguez, L. J., Veronese, N., Vernuccio, L., Catanese, G., Inzerillo, F., Salemi, G., & Barbagallo, M. (2021). Nutrition, Physical Activity, and Other Lifestyle Factors in the Prevention of Cognitive Decline and Dementia. Nutrients, 13(11), 4080. https://www.mdpi.com/2072-6643/13/11/4080
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[19] Bilodeau, K. (2024). 3 ways to build brain-boosting social connections. Harvard Health Publishing, Harvard Medical School. https://www.health.harvard.edu/blog/3-ways-to-build-brain-boosting-social-connections-202109082585
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