Our diet plays a crucial role in maintaining overall health, but it also has a significant impact on brain function and the risk of developing dementia. Research increasingly shows that certain foods and dietary patterns can either protect against cognitive decline or increase the risk of conditions like Alzheimer’s disease.
By making informed dietary choices, we can actively support brain health, potentially reducing the likelihood of dementia as we age. In this article, we’ll explore the connection between diet and dementia and which foods may help keep your brain healthy.
How does diet affect dementia?
Diet plays an important role in maintaining brain health, and what we eat can influence our risk of developing dementia. Certain nutrients are thought to support cognitive function and protect against the decline associated with dementia, while others may contribute to brain ageing and increased risk.
Healthy eating habits, particularly those rich in antioxidants, healthy fats and essential vitamins, are known to support brain function. On the other hand, diets high in processed foods, sugars and unhealthy fats may contribute to inflammation and oxidative stress, which can negatively affect brain health over time. Maintaining a balanced diet can be a simple yet effective way to support long-term cognitive well-being.
What is the best diet for dementia?
Several diets are linked to better brain health and may help reduce the risk of dementia. Two of the most well-researched are the Mediterranean diet and the MIND diet, both known for emphasising nutrient-dense, whole foods that support cognitive function.
Mediterranean diet
The Mediterranean diet is centred on fruits, vegetables, whole grains, legumes, fish and healthy fats like olive oil. Known for its heart-healthy benefits, this diet also provides essential nutrients that protect brain function and reduce inflammation. Studies suggest that following the Mediterranean diet may lower the risk of cognitive decline and dementia by promoting overall brain health.
Key foods to incorporate include:
- Fruits and vegetables (especially leafy greens and berries)
- Whole grains (such as oats, barley, and brown rice)
- Legumes (beans, lentils, and peas)
- Fish (particularly fatty fish like salmon, mackerel and sardines)
- Healthy fats (like olive oil and nuts)
- Herbs and spices (instead of salt for flavouring)
MIND diet
The MIND diet, a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, is specifically designed to support cognitive function. It emphasises brain-healthy foods such as leafy greens, berries, nuts, whole grains and lean proteins like fish and poultry. Research shows that the MIND diet can slow brain ageing and lower the risk of Alzheimer’s and other forms of dementia when followed consistently.
Foods to incorporate include:
- Leafy greens (spinach, kale and spring greens)
- Berries (blueberries, strawberries)
- Nuts (almonds, walnuts and cashews)
- Whole grains (brown rice, whole wheat and quinoa)
- Fish and poultry (at least once a week for fish, twice a week for poultry)
- Olive oil (as the primary cooking fat)
Both diets encourage limiting red meat, butter and processed foods, which are associated with inflammation and may negatively impact brain health.
What is the number one food that fights dementia?
While no single food can completely prevent dementia, leafy green vegetables are often considered one of the most powerful foods for protecting brain health. Rich in nutrients like vitamin K, lutein, folate and beta carotene, these greens (such as spinach, kale and spring greens) have been shown to slow cognitive decline and support long-term brain function.
Studies suggest that eating just one serving of leafy greens a day can significantly lower the risk of cognitive decline, making them a key part of any dementia-prevention diet.
Omega 3 and brain health
Fish is often dubbed “brain food,” and there is increasing evidence suggesting that omega-3 fatty acids found in fish offer significant health benefits. Research indicates that consuming omega-3 as part of a balanced diet may help lower the risk of developing dementia.
However, it is essential to understand that there is currently insufficient evidence to definitively state that a diet rich in omega-3 will prevent dementia in individuals.
Omega-3 fatty acids are a type of fat found in cell membranes, which act as protective barriers around our cells. While our bodies can produce some omega-3, most of it comes from dietary sources, with oily fish being among the richest.
These essential fats are crucial for brain health throughout life, from prenatal development to adulthood. The Alzheimer’s Society notes that they are believed to help reduce inflammation and oxidative stress in the brain, which may contribute to the development of Alzheimer’s disease.
Dementia diet and dining tips
Supporting a loved one with dementia to eat regularly and healthily can be challenging, but a few simple techniques can make a big difference.
Here are some helpful tips to improve their nutritional intake and dining experience:
- Have regular meals: Establish a routine with meals at consistent times to help the individual develop a reliable eating habit.
- Avoid drinking tea with meals: Avoid tea during meals, as the tannin in tea can inhibit the absorption of iron from food.
- Eat little and often: If the person eats less during main meals, offer nutritious snacks mid-morning, mid-afternoon and in the evening to maintain their intake.
- Serve recognisable foods: Provide meals with distinct shapes and colours, like chicken and vegetables, rather than mixed dishes like casseroles or stews.
- Allow time: Give ample time for each meal, but after 30 minutes, clear the table if they’ve stopped eating. Leaving cold food out may cause frustration.
- Limit refined sugars: Reduce intake of foods high in refined sugars, saturated fats and salt, focusing on healthier, nutrient-dense choices.
- Encourage eating: Individuals with dementia may not always recognise hunger or thirst, so gently encourage them to eat regularly.
- Remind to chew and swallow: For those in advanced stages of dementia, occasional reminders to chew and swallow can be necessary.
- Check food temperature: Ensure that meals are not too hot, as people with dementia may not be able to assess temperature safely.
Dementia dining tips
Creating a comfortable and distraction-free dining environment is equally important in supporting a loved one with dementia:
- Minimise distractions: Turn off the TV and background music during meals to help the person focus on eating.
- Use identifiable crockery: Choose simple, recognisable plates and utensils. Use the same set for each meal, ideally a large, plain plate with a coloured edge.
- Ensure contrasting colours: Make sure the plate contrasts with the table to make it easier for them to see. Research suggests people tend to eat more when using white plates rather than darker ones.
- Position the plate: Place the plate in their line of sight and within easy reach to ensure accessibility.
- Encourage self-feeding: Cut up food if needed but encourage them to feed themselves using cutlery or even their hands if that’s easier.
- Eat slowly: When dining together, eat slowly to prevent the person from feeling rushed or pressured to eat quickly.
How Country Cousins can help
If you or a loved one are navigating the challenges of dementia, Country Cousins is here to help. Our dedicated team specialises in nationwide dementia home care, providing compassionate support that enables individuals to maintain their independence in the comfort of their own homes.
With a focus on continuity, our experienced carers are placed in long-term assignments to create a stable environment, reducing the stress that frequent changes can bring. Alongside companionship and daily assistance with tasks such as meal preparation and light housekeeping, we ensure that each person receives tailored support to enhance their quality of life.
Talk to our team today
If you require live-in care for you or your loved one, get in touch with us at Country Cousins today. We are the UK’s longest-serving introductory care agency, having provided compassionate care to people in their own homes since 1959.
Give us a call today on 01293 244 706 should you have any questions about home care. Our experienced team is on hand to help from Monday to Friday, 8 am to 6 pm. Alternatively, contact us through our online enquiry form.
