What to eat to beat dementia

Dementia is one of the most significant health challenges associated with ageing. While increasing age and genetics play an important role, research shows that a number of lifestyle factors may influence a person’s risk of developing dementia.
Diet is one of these factors.

A growing body of evidence shows that the foods we eat throughout life can affect our cardiovascular health, metabolic health and, ultimately, brain health. Dietary patterns that support heart health are also associated with better cognitive function and a lower risk of dementia.

Importantly, many everyday foods that are sometimes criticised in popular diet trends - such as grains, legumes and fruit - are actually key components of healthy dietary patterns linked with better long-term health.

The Link Between Diet and Dementia
Research consistently shows that conditions such as high blood pressure, high cholesterol, type 2 diabetes and excess body weight are associated with an increased risk of dementia.

These conditions affect blood vessels and circulation throughout the body, including the blood supply to the brain. Over time, this may contribute to cognitive decline.

Maintaining good cardiovascular and metabolic health is, therefore, an important part of supporting brain health.

The 2020 Lancet Commission on Dementia Prevention, Intervention and Care estimated that up to 40% of dementia cases may be associated with modifiable risk factors. These include physical inactivity, smoking, diabetes and poor cardiovascular health.¹

This highlights the important role that healthy lifestyle habits can play in reducing dementia risk.

What Does a Brain-Healthy Diet Look Like? 
The evidence supports a balanced eating pattern that includes a wide range of whole foods.

In Australia, this aligns with the Australian Dietary Guidelines, which recommend regularly eating foods from the five core food groups:

• Vegetables and legumes
• Fruit
• Wholegrain cereals and breads
• Lean meats and alternatives such as fish, eggs, tofu, nuts and seeds
• Milk, yoghurt and cheese or suitable alternatives

These foods provide essential nutrients, including fibre, vitamins, minerals, antioxidants and healthy fats that support cardiovascular and metabolic health.

Limiting foods high in added sugars, saturated fats and salt - such as pastries, highly processed snack foods and sugary drinks - is also recommended. Alcohol should be consumed in moderation.

The Role of Grains, Legumes, and Fruit. 
Whole foods such as grains, legumes and fruit play an important role in a balanced diet and provide nutrients that support overall health.

Wholegrains
Wholegrain foods such as oats, brown rice, wholemeal bread and barley provide dietary fibre, B vitamins and plant compounds that support heart and metabolic health.

Legumes
Legumes, including lentils, chickpeas and beans, are a valuable source of plant protein, fibre and important minerals. They are associated with improved cholesterol levels and better blood sugar control.

Fruit
Fruit provides vitamins, fibre and antioxidants that help protect cells from damage and support immune and cardiovascular health.

Including these foods in regular meals and snacks can contribute to a dietary pattern that supports healthy ageing.

Lifestyle Factors That Support Brain Health
Diet is one part of a broader approach to supporting cognitive health.

The Lancet Commission also highlights the importance of several lifestyle factors that may help reduce dementia risk, including:

• Regular physical activity
• Managing blood pressure, cholesterol and blood glucose levels
• Not smoking
• Maintaining a healthy body weight
• Staying socially and mentally engaged

Regular exercise, such as walking or other moderate physical activity, can support both physical and cognitive health.

Supporting Healthy Ageing
There is no single food that can prevent dementia. However, a balanced diet combined with healthy lifestyle habits can support overall health and may help reduce the risk of cognitive decline.

A dietary pattern that includes vegetables, wholegrains, legumes, fruit, healthy fats and a variety of protein foods provides important nutrients that support brain and heart health.
Encouraging these eating patterns across the lifespan - and supporting them in aged care settings - can play an important role in promoting healthy ageing.

If you're looking to strengthen your approach to nutrition and dementia care, we offer evidence-based support for aged care providers, including menu reviews, staff training and strategic guidance. Get in touch to discuss how we can support your team. 

Reference:

1. Livingston G et al. (2020). Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. The Lancet.