Dementia, a progressive condition that impairs memory, language and the ability to communicate, is on a worldwide upswing. As The Lancet reported in 2022, there has been a global increase in dementia cases of 117% between 1990 and 2016. Although in the study this is said to be due to an increasingly aging population, it’s also being discovered in younger people.
And as NYU Langone Health said in a press release earlier this year, United States dementia cases are expected to double by the year 2060.
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“The most common cause of dementia is Alzheimer’s disease, but there are other causes such as vascular dementia and Lewy Body Dementia,” says Greg Cooper, MD PhD FAAN, Chief of Adult Neurology at the Norton Neuroscience Institute. Carolyn Fredericks, MD, Assistant Professor of Neurology at the Yale School of Medicine, also chimes in to say that Alzheimer’s is the most common cause of dementia in people over 65.
While dementia may affect a large number of us and may impact your loved ones as well, are there ways to prevent it? In addition to things like cardiovascular exercise and getting high-quality sleep, can diet stave off dementia? Let’s take a look at the research.
Related: Doing This One Thing Every Day Could Lower Your Risk of Dementia, According to a Cleveland Clinic Neuropsychologist
Why Are Diet and Dementia Prevention Linked?
Dr. Fredericks explains that a lot of dementia risk relates to factors that can be highly impacted by your diet, such as cholesterol levels, diagnosis of diabetes, high blood pressure and obesity. Furthermore, Dr. Cooper says that a poor diet, such as one high in ultra-processed foods, seems to increase our risk of dementia.
“However, a good diet, particularly one that is more largely plant-based and focused on fresh fruits and vegetables and unprocessed foods, seems to lower risk of dementia,” he adds.
Related: The Surprising Symptom That May Be an Early Sign of Dementia, According to New Study
7 Foods Neurologists Always Eat for Dementia Prevention
1. Salmon
Describing salmon as “a fatty fish without too much mercury that contains a lot of omega-3s,” Dr. Fredericks says that in general, fish are a staple of the Mediterranean diet, which seems to reduce the risk of dementia. She notes that while omega-3s are often touted as good for preventing dementia, taking the vitamin alone doesn’t necessarily reduce dementia risk, and there seems to be something about “whole food” that a vitamin just can’t capture.
That’s why she specifically suggests salmon as a food that may prevent dementia. “Grilled salmon is definitely a summer favorite in our family and, shockingly, one of the few foods my four-year-old, my eight-year-old and I all completely agree upon,” she shares.
2. Leafy greens
According to Dr. Fredericks, some evidence shows that dark leafy green vegetables may help reduce dementia risk, presumably because they are rich in vitamins like vitamin K and folate, which may help protect the brain.
Dr. Cooper says that he personally eats a diet rich in leafy green vegetables, sharing, “I try to have at least a serving every day, often choosing a salad or various dishes rich in spinach.”
3. Blueberries
Blueberries, which are packed with antioxidants, “could help maintain the health of brain cells,” Dr. Fredericks says.
As someone who tells her patients to eat “a rainbow of fruits and vegetables” that can collectively support brain health, she likes to drink a smoothie with plenty of fruits, like blueberries, and veggies, like dark leafy greens, after a high-intensity cardio workout.
4. Protein
According to Dr. Fredericks, a high-protein diet can inadvertently lower dementia risk. She says that especially for women at mid-life and older, it’s important to eat enough protein to maintain muscle mass and promote bone health to sustain a physically active lifestyle, “which we know reduces dementia risk,” she adds.
In her post-workout smoothie, Dr. Fredericks always adds some protein powder.
Related: The Silent Symptom Most People Don’t Realize Could Be a Dementia Sign, According to Neurologists
5. Oatmeal
“For a brain-healthy start to my day, I typically eat oatmeal for breakfast, since whole grains are recommended daily in the MIND diet,” says Dr. Cooper, referring to the diet that’s a combination of the brain-healthy Mediterranean diet and the DASH diet, which focuses on reducing salt and boosting heart health.
“I also like to incorporate other brain-healthy foods inside my oatmeal, like walnuts and berries—usually blueberries, raspberries or blackberries,” he adds.
6. Beans
Dr. Cooper says that he tries to incorporate beans into dinner whenever possible. He notes that at least four servings per week are recommended in the MIND diet.
7. Extra virgin olive oil
“Another small way I incorporate brain-healthy foods into my diet is by using extra virgin olive oil as my primary cooking oil, avoiding butter or margarine,” he shares.
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Related: 13 Weird Ways Your Body Tells You That You Need More Sleep
Sources
- Greg Cooper, MD PhD FAAN, Chief of Adult Neurology at the Norton Neuroscience Institute.
- Carolyn Fredericks, MD, Assistant Professor of Neurology at the Yale School of Medicine.
- The Lancet: “Estimation of the global prevalence of dementia in 2019 and forecasted prevalence in 2050: an analysis for the Global Burden of Disease Study 2019”
- NYU Langone Health: “United States Dementia Cases Estimated to Double by 2060”