Currently, over 55 million people worldwide are living with dementia. According to Professor June Andrews, six out of ten individuals with dementia are affected by Alzheimer’s disease.
But can certain foods help prevent cognitive decline? This is a question that experts often encounter, and while there is no specific diet to combat Alzheimer’s, what’s good for your heart is also beneficial for your brain.
Researchers link this to the fact that individuals with heart disease, hypertension, obesity, and diabetes are more likely to experience age-related cognitive decline. Numerous studies have shown that changing one’s diet can reduce the risk of developing these conditions.
For instance, recent findings suggest that the Mediterranean diet and the MIND diet (similar to the Mediterranean diet but with fewer animal products) may offer some protection against cognitive decline.
Here are some dietary adjustments from Professor Andrews that can help increase your chances of successfully preventing dementia and its most common form—Alzheimer’s disease.
Eat plenty of kale, spinach, and broccoli
Fruits and vegetables are crucial for brain health, primarily because they are rich in antioxidants and vitamin C.
A study conducted last year in the U.S. revealed that individuals who favored leafy greens like spinach and kale had lower levels of proteins associated with Alzheimer’s disease in their brains.
Embrace lentils and olive oil
Whole grains and legumes, such as lentils and soybeans, are also beneficial for heart health and cognitive function, according to the Daily Mail. Meanwhile, olive oil, a staple of the Mediterranean and MIND diets, is closely linked to healthy brain aging.
A 2022 study involving over 92,000 American adults found that regular consumption of olive oil reduces the risk of death from neurodegenerative diseases by 29 percent.
And finally, quit drinking!
If you care about your cognitive abilities, the first step is to eliminate alcohol from your diet.
Numerous studies have shown that individuals who consume large amounts of alcohol are significantly more likely to develop Alzheimer’s disease in later life compared to those who abstain or drink infrequently.
If you stick to a strict diet and exercise but still have a habit of binge drinking on weekends and at parties, you are likely undermining all the smart and healthy choices you made throughout the week.