Can Diet Choices Help Prevent Dementia
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Dementia is a general term used to describe decline in memory and cognition (thinking skills). There are many types of dementia, but the most common type of dementia is caused by Alzheimer’s disease.
Alzheimer’s is a degenerative brain disease caused by complex brain changes that occur in response to cell damage. It leads to dementia that worsens over time, and eventually other symptoms including confusion, behavior changes and difficulty speaking, swallowing and walking.
The greatest known risk factor for development of Alzheimer’s disease is age. Researchers are trying to determine if diet may also play a role, and there are two diets in particular that have gained their attention. Both the Mediterranean diet and the MIND diet have been shown to possibly reduce the risk for dementia caused by Alzheimer’s or slow down the rate of brain degeneration.
The Mediterranean diet consists of:
· Fruits
· Vegetables
· Whole grains
· Legumes
· Fish and other seafood
· Unsaturated fats
· Reduced amounts saturated fats (red meats, eggs and processed sugars)
The Mediterranean diet has been extensively studied for decades, and consistently has been found to improve cardiovascular outcomes. Scientists think this diet helps support brain health indirectly by influencing cardiovascular health. Eating fish, which is a part of this diet, is thought to be a big factor however in improving cognition and slowing brain decline. This diet may also directly protect the brain by anti-inflammatory and anti-oxidant properties and other nutrients found in the recommended foods. It may also inhibit beta-amyloid deposits (found in brains of people with Alzheimer’s) or improve cellular health to help protect the brain.
The MIND diet consists of:
· Leafy, green vegetables, 6 servings/week
· Other vegetables, 1 serving/day
· Berries, 2 servings/week
· Whole grains, 3 servings/day
· Fish, 1 serving/week
· Poultry, 2 servings/week
· Beans, 3 servings/week
· Nuts, 5 servings/week
· Wine, 1 glass/day
· Olive oil
· Limited servings of red meat, sugary sweets, cheese, butter/margarine and fried foods
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. This diet is thought to directly reduce risk of Alzheimer’s dementia by eating plant-based foods that have been linked to dementia prevention. It incorporates elements of both the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). The DASH diet has been extensively studied and proven to lower blood pressure, which is another risk factor for Alzheimer’s.
Most of the evidence for MIND and Mediterranean diets comes from observational studies vs. experimental studies. This is the type of research normally used to study diseases within populations, and focuses on people in their natural state. Experimental studies are those that have a treatment or intervention applied to a group in a controlled environment. Clinical trials of this type are currently being conducted to hopefully bring more evidence to the table. Researchers are also looking at the connection between the digestive system and the brain including how the gut microbiome may influence Alzheimer’s rates and progression.
Currently, no single food or dietary supplement has been scientifically proven to reduce the risk of Alzheimer’s dementia or protect against brain degeneration.
While we wait for more evidence, following a diet linked to better cardiovascular health and possibly better brain health isn’t a bad idea. A good way to ease in to one of these diets is to just make one or two of the suggested changes each week. Talk or meet with a dietician for other suggestions and help. Lastly, check with your doctor or other health care provider before making any major diet changes.
References:
U.S. Department of Health and Human Services, National Institutes of Health and Aging
American Heart Association
Alzheimer’s Association
