
Dementia is a general term used to describe a decline in cognitive function, severe enough to interfere with daily life and activities. The number of people living with dementia globally is forecast to nearly triple to 153 million by 2050. While age and genetics can contribute to dementia, there is increasingly evidence that at least half (possibly more) of cases could be prevented, delayed, and in some instances reversed, through diet and lifestyle factors.
Forms of Dementia
There are various types of dementia, the most common being:
Alzheimer’s disease, which accounts for around 60-70% of cases.
Vascular dementia, caused by reduced blood flow to the brain, often after a stroke.
Lewy body dementia, characterised by abnormal protein deposits in the brain.
Frontotemporal dementia, which primarily affects personality, behaviour, and language.
Each form of dementia has its own unique symptoms, but they all involve cognitive decline, including memory loss, difficulty with language, and impaired problem-solving abilities.
Risk Factors
Age and genetics play a role in the development and progression of dementia. However, recent studies suggest that modifiable factors may play the greatest part. These include:
Metabolic Conditions: Poor metabolic health significantly increases dementia risk due to reduced brain blood flow. These factors include:
High Blood Pressure: Damages blood vessels, leading to cognitive decline.
Atherosclerosis: Plaque build-up restricts blood flow to the brain.
Heart Disease: Limits oxygen supply to the brain.
Type 2 Diabetes: Damages blood vessels, heightening dementia risk.
Obesity: Contributes to heart and vascular issues, increasing cognitive decline.
Lifestyle Factors: Unhealthy habits directly impact brain and heart health. Most common habits include:
Poor Diet: High-fat, high-sugar diets cause brain inflammation and cognitive decline.
Smoking: Damages blood vessels and reduces oxygen to the brain.
Physical Inactivity: Reduces blood flow, increasing dementia risk.
Excessive Alcohol: Causes brain damage, raising the risk of dementia.
Poor sleep: Poor sleep prevents the brain from clearing toxins:
Sensory Impairments: Untreated sensory issues can lead to cognitive decline. Of particular significance are:
Hearing Loss: Linked to dementia due to cognitive overload and social isolation.
Vision Impairment: Reduces engagement in social and mental activities.
Poor Dental Health: Chronic gum disease (periodontitis) is associated with inflammation, which may contribute to cognitive decline. The bacteria from periodontal disease can enter the bloodstream and potentially reach the brain, leading to neuroinflammation. Therefore, regular dental check-ups and a focus on oral hygiene may play a role in preventing dementia.
How Nutrition Can Support Brain Health
Foods to Increase

Oily Fish: Studies have found a higher intake of fish is associated with a low risk of dementia. Rich in omega-3 fatty acids (DHA and EPA), oily fish can help reduce inflammation and promote brain health. Aim for 2-3 servings per week (about 100-150grams per serving). Good options include salmon, mackerel, and sardines. Vegans can supplement with an algae omega 3 supplement.
Leafy Greens: Vegetables like spinach, kale, and Swiss chard are high in vitamins (like K, C, and E) and antioxidants, which may protect against cognitive decline. Include at least 1 serving per day (about 80-100 grams). Incorporate them in salads, smoothies, or cooked dishes.
Berries: Berries, particularly blueberries and strawberries, contain flavonoids that have been shown to improve memory and cognitive function. Consume about 1 cup (150 grams) of mixed berries 3-5 times a week. Fresh or frozen berries work well in smoothies, cereals, or as snacks.
Nuts and Seeds: Nuts, especially walnuts, are a good source of healthy fats, antioxidants, and vitamins that support brain health. Aim for a small handful (about 30 grams) 5 times a week. Walnuts and almonds are excellent choices.
Olive Oil: Extra virgin olive oil is high in monounsaturated fats and antioxidants that promote brain health. Use 1-2 tablespoons (15-30 ml) daily as a dressing or for cooking.
Turmeric: Turmeric contains curcumin, which has anti-inflammatory and antioxidant properties that may benefit brain health. A recent study found that turmeric suppresses the build-up of harmful amyloid plaques in the brains of rodents. Amyloid plaques are one aspect of the progression of Alzheimer’s. Incorporate 1 teaspoon (2-3 grams) of turmeric into meals a few times a week, ideally combined with black pepper to enhance absorption.
Cocoa: Cocoa is rich in flavanols which may support cognitive function. Include some dark chocolate (min 70%) in your diet.
Coffee: Studies have found that coffee is associated with a reduced risk of dementia. This may be due to the high content of flavanols in coffee.

Foods to Reduce
Processed Foods: High in added sugars, unhealthy fats, and preservatives, processed foods contribute to inflammation and cognitive decline. Limit consumption as much as possible. Check labels and avoid products with long ingredient lists.
Refined Carbohydrates :White bread, pastries, and sugary cereals can cause blood sugar spikes, leading to inflammation and brain health issues. Reduce intake to less than 1 serving per day. Opt for whole grain alternatives instead.
Excessive Alcohol: Heavy drinking can lead to cognitive decline and increase the risk of dementia. If you drink alcohol, keep it to moderate levels and still within government guidelines.
Supplements to Consider
While a well-planned diet is the best source of nutrients, some supplements may offer additional benefits for brain health:
Vitamin B12: The risk of vitamin B12 deficiency increases with age due to factors like decreased absorption, dietary restrictions, and certain medical conditions. Studies have shown that low levels of vitamin B12 may be associated with an increased risk of developing dementia, including Alzheimer's disease. Some research also suggests that B12 deficiency can exacerbate existing cognitive decline.
Omega-3 Fatty Acids: Supplements containing DHA and EPA may support cognitive function, especially if fish intake is low.
Vitamin D: Some observational studies have found that older adults with low vitamin D levels are at a higher risk of developing dementia.
Curcumin: Curcumin is the active compound in turmeric, available as a spice or in supplement form. The active compound in turmeric, available as a spice or in supplement form.
Note: It's important to consult with a healthcare practitioner to get bespoke supplement advice.
Lifestyle Habits for Brain Health
In addition to dietary choices, several other lifestyle habits can help keep your brain healthy.
Stay physically active: Regular exercise improves blood flow to the brain and supports cognitive function. Activities like walking, swimming, and dancing are great for promoting brain health.
Challenge your brain: Engaging in activities that stimulate the brain, such as puzzles, reading, or learning a new skill, can help maintain cognitive function.
Prioritise sleep: Poor sleep quality or sleep disorders like sleep apnoea have been linked to an increased risk of dementia. Aim for 7-9 hours of quality sleep per night.
Manage stress: Chronic stress can have detrimental effects on the brain. Practising mindfulness, yoga, or deep breathing exercises can help manage stress levels.
Social interaction: Staying socially engaged is important for cognitive health. Regular interactions with friends, family, or community groups can reduce isolation and stimulate mental activity.
Conclusion
Adopting a healthy lifestyle, particularly focusing on a brain-friendly diet may reduce your risk of dementia and enhance overall brain function. Feel free to get in touch if you’re concerned about your risk for dementia. Early intervention and consistent lifestyle changes can make a real difference.
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