Drink red wine and never skip breakfast … 9 expert tips to prevent dementia

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A person is diagnosed with dementia every three minutes in the UK.

This terrifying statistic is expected to worsen considerably in the coming decades, experts warn that the global number of deaths from dementia is expected to increase by 40% by 2030.

Deaths from dementia are on the rise, but we can do some things to protect our brains from this devastating disease.

Dementia and Alzheimer's disease are already the leading cause of death in the UK, with around 850,000 people living with the disease.

But there are things you can do to try to protect yourself.

While some cases are clearly hereditary, others are avoidable with lifestyle changes.

We know, for example, that regular exercise can help us produce a protective hormone, while simple actions, such as brushing your teeth twice a day, can reduce the risk of Alzheimer's disease.

Otherwise, the diet can play a huge role.

In fact, it is so important that a complete diet, the MIND diet, has been developed to reduce our risk of developing dementia.

Dr. Lisa Mosconi, Neuroscientist and Director of the Alzheimer's Disease Prevention Clinic at Weill Cornell Medical College, also says that we can protect our brains from dementia by changing our diet.

She told Healthista that a few simple greedy hacks would suffice:

1. Have a glass of red wine

Dr. Mosconi recommends that women drink a small glass of red every day

Good news for all of us: red wine really helps to protect our brains.

It contains an antioxidant compound called resveratrol, which has also helped to help us live longer.

Dr. Mosconi recommends that women drink a small glass of wine a day for the health of their brains.

If the wine does not suit you, opt for grape juice, pomegranate or prune.

2. Do not skip breakfast

Breakfast is really the most important meal of the day.

Your brain needs sustainable energy in the morning, which comes from fresh fruits, whole grains and lean proteins.

Think of porridge and berries, eggs on toast, fruit salads.

3. But drop the takeaway

Take-aways are generally not good for you, but they are particularly bad for the health of your brain.

Ultra-processed worms contain refined oils, sugars, pesticides and other chemicals.

Choose fresh and whole foods as much as you can.

4. have more curries

"Americans are eight times more likely to contract Alzheimer's disease than their Indian counterparts," says Dr. Mosconi.

This is partly because they consume much less processed waste, but also thanks to the spices that they use in their kitchen.

Turmeric, for example, is a powerful anti-inflammatory drug that is bursting with antioxidants that promote good health.

Studies have shown that it can protect against memory loss and dementia.

5. Eat more dark chocolate

Dark chocolate is really a super food, thanks to its antioxidant properties.

But you must go for black milk.

Any cocoa content above 85% will have a decent nutritional profile, a low sugar content and a high mineral content.

So, if you fancy something sweet, grab the Green & Blacks.

6. Try intermittent fasting

Give your body - and your brain - a break between dinner and breakfast is important — Give your body – and your brain – a break between dinner and breakfast is important

There is no need to drastically reduce calories to enjoy the benefits of intermittent fasting.

Just take a little off your breakfast to give you a 12- to 4-hour break between dinner and your first meal of the day.

This will naturally reduce your calorie intake during the day, which will strengthen your brain.

The brain cells get stronger when you are hungry, so if you can, take your dinner a little earlier and your breakfast a little later.

7. Sleep more

There is almost nothing that sleep does not improve.

It has been found that lack of good quality sleep seriously affects the health of our brains and increases the risk of Alzheimer's disease.

Studies have shown that adults with less than five hours of kip per night had higher Alzheimer's plaques in the brain than those who slept well for more than seven hours.

When we sleep, our brain is able to eliminate harmful waste. It is therefore essential to give priority to sleep.

8. Keep a glass of water near your bed

Drinking enough water is absolutely crucial for our overall health, so it makes sense that it also helps our brain.

It helps eliminate body waste and drinking at least two liters a day would help boost brain function by up to 30%.

Your best choice is to always have a glass of water next to your bed and put it down as soon as you wake up in the morning.

This will help you feel more awake as you prepare for the job.

Just know that caffeine can dehydrate you and that you have to aim for two liters of water. up coffee or drinks containing caffeine.

And you'd better wait a few hours before taking your first cup of coffee.

In fact, scientists believe that the best time for coffee is actually 30 minutes after breakfast, rather than getting up in the morning.

9. Vegan eating

Veganism may be fashionable nowadays, but it's actually the most traditional way of eating.

"Herbal foods are what our brains fed for the first time, our early ancestors were raw vegans," says Dr. Mosconi.

Plants contain all the vitamins, minerals, good carbohydrates, good fats and lean proteins we need. So try adding as many fresh fruits and vegetables to your meals as possible.

To optimize the health of your brain, use avocados and nuts, high in healthy fats.

You do not need to eat a pile of powder: about ten nuts (or two Brazilians) are enough because they are dense in nutrients and calories.

What is the MIND diet?

MIND stands for Mediterranean Intervention-DASH for Neurodegenerative Delay.

It was developed by Professor Martha Morris of the Rush University Medical Center in order to reduce the risk of Alzheimer's disease through healthy foods for the brain.

A study was conducted on 1,220 Australian adults aged 60 and over over a 12-year period.

During this period, scientists have cataloged the effects of different diet plans on brain health.

And they found that the MIND diet was associated with a 19% probability of developing clinically diagnosed dementia.

The MIND diet recommends eating ten foods each day and avoiding five types of foods.

Healthy daily food includes:

Vegetables
Green leafy vegetables in particular
Berries – especially blueberries
Nuts
Beans
Some wine
Whole grains
Fish
Poultry
Olive oil

The five to avoid are:

Fried food / fast food
Red meat
Cheese
Butter / margarine
Pastries and sweets

There are also ten rules that MIND dieters must follow:

Eat at least three servings of whole grains a day
Eat a salad a day
Eat another vegetable every day
Drink a glass of wine every day
Snack on nuts every day
Eat beans every other day
Eat chicken and berries at least twice a week
Eat fish at least once a week
Consume only a portion of unhealthy foods a week
Eat less than a tablespoon of butter a day

10. Stop using Tupperware plastic

Dr. Mosconi does not recommend the use of aluminum, plastic or synthetic materials such as Teflon because they contain the polytetrafluoroethylene compound – which can be toxic to brain health.

Instead, she suggests using stainless steel, glass and ceramic cookware.

So stop keeping those old plastic boxes to go and invest in some very solid lunch boxes.