Every three seconds a new person develops dementia and the world is currently rigged by a ticking time bomb.
The latest data shows that cases of dementia worldwide are expected to triple, with 153 million people living with brain decline by 2050.
Thanks to advances in health care over the past century, many people are now living longer and healthier lives than ever before. The global population therefore has a greater proportion of older people, particularly in low- and middle-income countries.
Disaster threatens but it can be avoided. An encouraging body of evidence suggests that closely following the Mediterranean diet may reduce the risk of dementia and its hallmark symptom: memory loss.
A recent study of 1,644 participants found that the MIND diet, which combines elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet, even slows aging processes that can lead to dementia.
The diet emphasizes plant-based foods (especially berries and leafy greens) and limited consumption of animal products and saturated fats. But which components of the Mediterranean diet and its derivatives are most conducive to preventing memory decline and dementia?
Nuts
Nuts contain fatty acids, vitamins, minerals and antioxidants that play an essential role in many aspects of brain health.
A 2017 study identified walnuts, hazelnuts, and almonds as preventative agents against cognitive decline and neurodegenerative diseases like Alzheimer’s.
Researchers attribute walnuts’ brain-boosting potential to its high concentration of DHA, a type of omega-3 fatty acid that helps maintain the fluidity and flexibility of neuronal membranes.
These fundamental working units of the brain are designed to transmit information to other cells, allowing the body to function.
DHA is “crucial for maintaining optimal brain function, including learning and memory processes,” Amy Reichelt, chief innovation officer at PurMinds Neuropharma, told GB News in an exclusive interview.
Go easy on portion sizes and avoid unhealthy additions like salt and sugar.
Walnuts contain high concentrations of DHA – a brain building block that boosts cognitive function
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Salmon
Salmon is also rich in omega-3 and DHA – the brain building block that boosts cognitive function.
There is no shortage of studies suggesting that fatty fish boosts memory and reduces the risk of dementia.
A study of nearly 2,200 middle-aged Americans published in the journal Neurology found that those who consumed the most omega-3 from fatty fish like salmon had larger hippocampus — the region of the brain responsible for Memory.
Another study on heart and brain health found that eating fatty fish was associated with a reduced risk of dementia in people with APOE4, the strongest risk factor gene for Alzheimer’s disease.
It is important to recognize that cause and effect have not been established and therefore it cannot be said that eating salmon will reduce the risk of dementia.
Oily fish may help prevent heart disease and other chronic illnesses linked to brain decline. It is therefore an essential element of a healthy and balanced diet.
You should eat at least two portions of fatty fish a week, advises the NHS.
Lawyers
Avocados have become synonymous with bougie brunches, but there’s more to the millennial obsession than meets the eye.
As a source of healthy monounsaturated fats, avocados may help improve blood circulation and brain health. The superfood is also rich in lutein, a dietary component associated with cognitive benefits.
A 2021 study published in the journal Frontiers in Nutrition examined the effect of avocados on cognitive performance in older adults. Participants who ate avocados had significantly better scores on all cognitive tests than those who did not eat them.
Additionally, a 12-week study published in the International Journal of Psychophysiology found that a diet including daily consumption of avocados improved the ability to concentrate in obese and overweight adults.
As the study’s researchers rightly point out, “previous work has shown that overweight and obese people are at higher risk of cognitive decline and dementia in older age,” so the link between avocados and cognitive benefits in this at-risk group are worth exploring. further away.
Avocados May Help Improve Blood Circulation and Brain Health
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Whole grains
Whole grains are rich in vitamins B and E and other antioxidants. They also contain plenty of fiber, which is associated with better brain health.
As a source of complex carbohydrates that gradually release glucose, whole grains provide a constant supply of energy to the brain. This can help improve short- and long-term memory and improve brain aging.
A study of nearly 3,000 people published in Psychiatry and Clinical Neurosciences linked eating whole foods to a lower risk of all-cause dementia and Alzheimer’s disease-related dementia.
Additionally, a study published in Neurology found that Black people who ate the most whole grains had lower levels of memory decline—equivalent to 8.5 years younger—than those who ate small amounts of whole grains.
Good examples include:
- Whole wheat, including spelled and durum wheat
- Oats
- Barley
- Rye
- Brown rice and wild rice
- But but)
- Millet
- spelled
- Buckwheat
Berries
Berries contain a particularly high amount of flavonoids called anthocyanidins, which are able to cross the blood-brain barrier and localize to the hippocampus, an area of the brain known for memory and learning.
In contrast, experimental drugs and other alternative therapies often fail because they cannot cross the blood-brain barrier or reach the hippocampus.
Additionally, flavonoids are known to have antioxidant and anti-inflammatory properties that may benefit the brain.
A study of 16,010 women published in Annals of Neurology found that greater consumption of blueberries and strawberries correlated with slower rates of cognitive decline up to 2.5 years.
The women who showed the most improvement consumed two or more servings of berries each week.
The study was observational, so a direct association could not be established, but it is consistent with other findings.
Last year, researchers found that men and women who received a daily serving of strawberries saw improved scores on tests of verbal learning and memory, implying better executive function.
Berries contain a particularly high amount of flavonoids known for their benefits on the brain
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Leafy green vegetables
Leafy green vegetables are full of brain-boosting nutrients, such as lutein, vitamin K, and nitrate, which are associated with cognitive health.
A study of 581 people published in Neurology found that eating more than six servings of green leafy vegetables per week, or not eating fried foods, was associated with fewer amyloid plaques in the brain, as if one had approximately four years younger.
These plaques form in the brains of people with Alzheimer’s disease and can cause problems with brain function.
Another study recently published in Neurology found that healthy older adults who ate leafy green vegetables daily — like spinach, kale, and collard greens — had sharper memory and slower cognitive decline.
Most of these studies were observational, but evidence is mounting that leafy greens may protect your brain into old age.