Diet & Dementia?

If you looked at this title & thought- “I don’t need to think about that now, only old people get dementia”, think again. Scientists believe, from recent research findings, that changes in our brain, which result in dementia, may begin decades before symptoms appear. Furthermore, there are certain dietary factors that have been associated with a reduced risk of developing dementia.

It must be noted here that there can never be any guarantee that you won’t get dementia- even if you “do everything right”. However large studies show that those who adopt “brain-healthy” lifestyles have a reduced risk of developing these conditions.

Firstly, what is dementia?

Dementia is a general term for more than 70 conditions causing progressive deterioration in mental capacity including thinking, memory & thus everyday abilities. Alzheimer’s Disease is the most common cause of dementia, accounting for around 70% of all cases. Although dementia is more common in older people, it is not a normal part of ageing.

Dietary & lifestyle factors may affect dementia

A number of dietary & lifestyle factors have been associated with an increased risk of developing dementia.
These include:
• High cholesterol levels
• High blood pressure
• Obesity
• High sugar levels or diabetes
• Low exercise levels

Dietary & lifestyle factors that have been associated with a reduced risk of developing dementia include:
• Minimizing sources of saturated fats
• Including fish, & other sources of omega 3 fatty acids in the diet
• Eating a large amount of foods rich in antioxidants, vitamins & minerals
• Having a low intake of alcohol
• Exercising regularly
• Keeping socially active
• Keep your brain active
• Keep up your health checks- know your weight, blood pressure, cholesterol & blood sugar levels & keep them optimal.


So what are some simple, clear guidelines that you can start to follow today, to optimize your diet & achieve a balanced intake, that promotes brain health?

• Reduce Saturated Fats
o Source the LEANEST cuts of meat & skinless chicken you can & trim away ANY visible excess, BEFORE you cook. You should NOT see ANY white fat or sinew on your meat or chicken before cooking.
o Choose the lowest fat dairy foods you can find. These can be rich sources of saturated fat- choose skim milk, low fat cheese, low fat yoghurt, etc.
o Minimize take-away, convenience & packaged foods that can contain high amounts of saturated fats. Learn to read food labels & choose foods with minimal amounts of saturated fats.

• Eat Protective Foods
o HDL (“good”) cholesterol promoting foods: mono & poly-unsaturated fats, olive oil, avocados, olives, nuts, seeds & fish
o Omega-3 fatty acids: fish (especially the oily types such as Atlantic salmon, mackerel, southern blue fin tuna, trevally & sardines), walnuts & pecans, green leafy vegetables, omega 3 enriched eggs, flaxseed oil, linseeds. You may also add a regular fish oil supplement.
o Antioxidant-rich foods: (from the richest, down) prunes, raisins, blueberries, other berries, spinach, brussel sprouts, plums, broccoli, beetroot, avocados, oranges, red grapes, red capsicums, cherries, kiwifruit, onions, corn, eggplant
o Antioxidant-rich drinks: white tea (not tea with milk- white tea leaves), green tea, tea & red wine (in moderation)
o Folate: oranges, mandarins, bananas, rockmelons, strawberries, avocados, corn, broccoli, cabbage, cauliflower, pumpkin, sweet potato, parsnips, whole grain cereals & oats, peanuts, meat & soy.

• Include Sufficient Vitamins
o Obtaining from food sources is best: ensuring you take in a diet high in colourful fruit & vegetables & that is well balanced between all food groups, & contains variety within food groups, is the best way of ensuring you are covering all bases.
o Vitamin E is particularly important & good sources include: vegetable oils, nuts, green leafy vegetables, & fortified cereals.

• Drink Water!
o Keep well hydrated: This is important! Unless medically required to restrict fluids, take in a minimum of 8 glasses per day.
o Avoid excessive caffeine or alcohol: these cause water to be removed from the body & have a dehydrating effect in excess quantities. You need to drink extra water for every one of these types of drinks you have.

• OK, so other than dietary factors, what are other important lifestyle habits to get into to protect your mind & brain?

• Exercise!
Physical exercise encourages blood flow to the brain. People who exercise regularly are less likely to develop heart disease, stroke & diabetes. These conditions are associated with an increased rosk of developing dementia.
o Exercise aerobically at least 20-30 minutes three times a week. Think broad! Walk, dance, jog, cycle, swim, garden, play golf, do yoga- anything that gets the body MOVING & heart PUMPIMG!!
o Resistance or weight training builds muscle strength, co-ordination, balance & maintains BONE DENSITY
o Maintain flexibility & do balance exercises such as dancing, bending, stretching, tai chi, pilates & yoga.

• Have regular Health Checks!
Do you know your:
o Cholesterol?
o blood sugar levels?
o blood pressure ?
o weight?
If not, arrange an appointment with your doctor to find these out.
Ensure they are within the right ranges for optimal health.
Ask your doctor what the optimal ranges are & how your results compare.
Always ask for a written record of your results.
Get these checked regularly as they can change surprisingly quickly as small changes in your lifestyle occur.

• Keep your brain active!
Keeping the brain active is thought to build reserves of brain cells & enhance their connections, helping you to keep mentally sharp.
o Do mind games like crosswords, cards, chess, etc
o Read, write, converse, use a computer, learn a language, take a course
o Keep up hobbies
o Do activities around the house like cooking & gardening

• Omit Bad Habits!
o Don’t smoke
o Drink in moderation! If you drink, have only 1-2 per day, & always have 2 alcohol free days a week
o Reduce stress
o Get a good sleep!

There are many more things, but all of the above are an excellent start!!


Much of the above information sourced from Alzheimer's Australia publication "Mind Your Mind, Follow the Mind your Mind signposts" August 2005.

For more information see www.alzheimers.org.au
National Dementia Helpline 1800 100 500