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There are about 10 million new cases of dementia – a broad term for groups of symptoms associated with brain decline – each year. The term describes the symptoms associated with the progressive decline of the brain, such as memory loss and confusion. Cognitive impairment begins mild at first, but becomes very destructive in later stages. Fortunately, progress has been made in understanding how to reduce the risk of developing dementia later in life.
A number of studies have united around the benefits of adhering to a Mediterranean style diet for preventing brain decline.
The Mediterranean diet varies by country and region, so it has a range of definitions.
But in general, it is rich in vegetables, fruits, legumes, nuts, beans, grains, grains, fish, and unsaturated fats such as olive oil. It generally includes low consumption of meat and dairy products.
Most of the studies have focused on the overall benefits of the diet, but one study delved into the specific components that help.
READ MORE: Dementia warning: Daily ‘risk factor’ for memory loss is ‘hard to avoid’
Harvard Health cited a study by researchers at the National Institutes of Health that assessed the lifestyles of more than 7,750 participants followed for five to 10 years.
Participants filled out questionnaires to determine their eating habits and underwent cognitive tests of memory, language and attention over the phone.
They used this data to determine the most important dietary factors for lowering your risk for cognitive impairment, as well as the most important dietary factors for lowering your risk for cognitive decline.
Fish was the “most important dietary factor” in reducing the risk of dementia, reports Harvard Health.
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Vegetables came second, and all other foods showed weaker and insignificant effects.
In addition, of all the foods evaluated, only fish was associated with a lower risk of cognitive decline.
Eating fish reduced the risk of cognitive impairment and cognitive decline.
Why fish? “Fish is an important source of omega-3 fatty acids found in the membranes of brain tissue,” notes an article published in the journal Frontiers in Aging Neuroscience.
In addition to eating heart-healthy foods, certain foods can increase the risk of brain decline.
According to the British Heart Foundation (BHF), five foods to avoid or limit to help your brain:
- Fried or fast food (less than once a week)
- Cheese (less than once a week)
- Red meats (less than four times a week)
- Pastries and confectionery (less than five times a week)
- Butter (less than a tablespoon per day).
“These recommendations are more specific than the usual advice for a healthy diet,” notes the BHF.
In addition to dietary improvements, you need to stay physically active to prevent brain decline.
In fact, “of all the lifestyle changes that have been studied, getting regular physical exercise seems like one of the best things you can do to lower your risk of developing dementia,” reports the Alzheimer Society. (AS).
Several studies examining the effect of aerobic exercise (exercise that increases your heart rate) in middle-aged or older adults have reported improvements in thinking and memory, and reduced rates of dementia.
In fact, as AS reports, the combination of results from 11 studies shows that regular exercise can significantly reduce the risk of developing dementia by about 30%.
For Alzheimer’s disease in particular, the risk has been reduced by 45%.
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