Diet And Dementia Prevention

Diet and Dementia: Down the Rabbit Hole…

Are you like me–confused about the many, often conflicting, pieces of advice on offer about diet and cognitive decline? Let’s take one example: I recently saw a Japanese doctor claim on television that dementia rates were higher in his country than in the West. The reason for this, in his opinion, was that Western diets are higher in animal fat, which he claimed was protective against cognitive decline. Intriguing. But then, just yesterday, I read a claim which, on the face of it, seems to say exactly the opposite: that the Japanese diet is actually protective against dementia because–you guessed it–it’s low in animal fat. Huh?

This is just one example. Anyone who has set out to get to the bottom of claims about diet and dementia can confirm that there seem to be as many pieces of advice as there are experts, and that parsing the evidence can be no small task. So today, we’ll try to cut through some of the contradictions and give practical tips for protecting your cognitive health that you can act on now.

Why the disagreement?

There are two main reasons for all the confusion: the complexity of the problem and the newness of much of the research. The human body is a complicated piece of hardware. The brain alone has over 100 trillion synaptic connections, and the gut, you may have heard, contains more bacterial cells than there are human cells in your entire body. That’s… a lot to work with. Researchers are doing the best they can, but much of the research on diet and brain function is still in its early days, and some of the best-quality studies can take years, if not decades. That said, there are some things about the relationship between diet and dementia that we do know.

What we can say for sure

While there is disagreement about the details, most experts agree on a few things. First, a healthy diet is good for your brain. Okay, so it probably doesn’t take a neurosurgeon to reach the conclusion that a good diet can help prevent the onset of dementia. Study after study sees a benefit from a diet low in unhealthy fats, high in green leafy vegetables, and low in sugar. The degree of benefit tends to vary with the study, and the reasons for the improvement are, you guessed it, controversial.

Here’s another thing we know for sure: certain diet-related health problems increase your chances of developing dementia. These include diabetes, heart disease, and obesity. So while we might argue about which diet is best or how much protection it offers, we can say for sure: go easy on the donuts. A diet rich in nutrients and low in processed sugar, trans and saturated fats gives you a higher probability of preventing dementia.

What you can do today

So now that we’ve addressed some of the confusion, let’s get down to brass tacks. There are plenty of practical steps you can take, right now, to start a diet that protects against dementia.

Diets

The Mediterranean Diet is often mentioned as one that is most helpful in preventing dementia, though again, the evidence varies depending on the study. But there is general agreement that the principles of the diet – low in meat, high in vegetables, with plenty of fish and olive oil – are good for both the body and the brain.

Higher fish consumption does indeed appear to be linked with better cognitive fitness with age. Omega-3 fatty acids, found in olive oil and salmon, have been shown (in mice) to reduce the amyloid plaques that cause Alzheimer’s. While the evidence in humans is mixed, adding some fish and olive oil to your diet is a healthy and risk-free way to step up to bat for your cognitive health.

Other foods such as leafy greens and blueberries, as well as spices like turmeric, have antioxidant properties, which have also been theorized to protect the brain. Because antioxidants defend against inflammation, a known risk factor for Alzheimer’s, consuming these foods is another active step you can take for your long-term cognitive function.

Butter or margarine? The correct answer is… olive oil.

Remember my Japanese doctor who claimed that animal fat was protective?

Well, the majority of studies I was able to find say basically the opposite: saturated fat is a no-no for brain health. But that doesn’t mean Sensei was completely off the mark. There is evidence, for example, that high-fat diets of mothers during pregnancy protect their babies from developing dementia later in life (now you see why some of those studies take so long).

So does this mean fat is good after all?

Alas, it’s never so simple. But instead of getting into the weeds with saturated versus trans fats, nutrient profiles, etc., let’s just sidestep the whole debate: use olive oil. It’s better for both your physical and your cognitive health (remember those helpful omega-3s?). And here we come to an important lesson about negotiating all this complex and contradictory dietary science: when the evidence is ambiguous, you can always fall back on common sense.

How About Dementia Prevention Supplements?

Glad you asked! Well, as with everything else, the evidence for supplementation is… up in the air. But many of the supplements used to stave off cognitive decline have their basis in scientific research. We already mentioned omega-3s, which have a demonstrable effect on amyloid plaques. Diet is the most reliable way to get your omega-3s, but supplementation is also an option, particularly if you’re concerned about your intake or if you have trouble absorbing certain nutrients. Some supplements combine ingredients known to help prevent dementia or at least slow it down. For example, Livegood offers an anti-inflammation agent which combines fish oil, turmeric, and garlic for an extra anti-inflammatory punch, as well as a supplement which brings together green vegetables (remember all those antioxidants?) in a single formula for easy consumption. Whatever your own nutritional needs, you have a number of options for how to meet them.

The takeaway

The science around diet and cognitive health can be confusing, but the steps you can take for your health are practical and grounded in common sense. Whether you’re a diet enthusiast or a fitness nut, whether you prefer to supplement to meet your needs or you just want to follow the latest research, remember to keep your approach rooted in time-tested principles: a balanced diet high in nutrients and low in saturated fats, combined with exercise. Who could argue with that?

Guest post by Adam Littleton

Adam is an educator and copywriter. E-mails, blog posts, newsletters, webpages; he has the best words.

Disclaimer

While I strive to provide accurate and helpful information, the content on this blog should not be considered a substitute for professional medical advice or consultation. I cannot guarantee the quality, suitability, or safety of any product or service offered by third parties through this website, including those advertised through Google Adsense or other ad brokers. I encourage you to conduct your own research and due diligence before making any purchases based on these advertisements.

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