A study has named the “single most important” type of food for lowering the risk of dementia. This food is rich in omega-3 fatty acids which could help protect the brain.
Dementia is a syndrome, or a group of associated symptoms, linked to the progressive decline of the brain. It is most common in people over the age of 65.
While getting older does increase your chances of developing dementia, it isn’t the sole contributing element. Studies have revealed that approximately 45% of dementia cases could potentially be avoided through specific lifestyle modifications.
Simply altering your dietary habits could dramatically lower your likelihood of developing the condition. Research published in the Alzheimer’s and Dementia journal during 2020 identified what researchers believe to be a key dietary factor in lowering the risk of cognitive impairment.
The study’s authors concluded that following a Mediterranean-style eating pattern can help prevent mental deterioration – with one particular food group especially effective. This dietary approach, which differs across regions, typically encompasses abundant fresh vegetables, fruits, legumes, nuts, beans, cereals, grains, oily fish, and healthy fats such as olive oil.
The eating plan also restricts processed foods and has been associated with decreased risk of other severe health conditions including heart disease, metabolic syndrome, diabetes, certain cancers and depression. During the research, scientists monitored more than 7,750 people over a period of up to ten years.
Study participants completed comprehensive dietary questionnaires and underwent cognitive evaluations by telephone to assist researchers in establishing which foods proved most successful in preventing cognitive impairment and deterioration.
Results showed that individuals who followed a Mediterranean diet experienced reduced risk of cognitive decline.
However, particularly notable was that fish consumption was linked to “higher cognitive function”. The study’s authors concluded: “Closer Mediterranean diet adherence was associated with lower risk of cognitive impairment but not slower decline in cognitive function.”
Commenting on the research, specialists at Harvard Health identified fish as the “single most important dietary factor” for reducing the risk of cognitive impairment. They continued: “Vegetables were second best, and all other foods showed smaller, insignificant effects.
“Moreover, of all the foods evaluated, only fish was associated with a lower risk of cognitive decline. Eating fish lowered the risk of both cognitive impairment and cognitive decline.”
This finding was supported by additional research published in Frontiers in Ageing Neuroscience, which observed: “Fish is an important source of omega-3 fatty acids that are present in the membranes of the brain tissue.”
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It is also known that certain foods may actually raise your risk of dementia. The British Heart Foundation (BHF) recommends reducing consumption of these five items to boost brain health: fried or fast food, cheese, red meats, pastries and butter.
To lower your risk of dementia, the NHS recommends:
- Eating a balanced diet
- Maintaining a healthy weight
- Exercising regularly
- Keeping alcohol within recommended limits
- Stopping smoking
- Keeping your blood pressure at a healthy level
- Maintining a socially active life
If someone you know is displaying signs of dementia, you should speak to a GP.