Nutrition and Dementia: Nourishing Minds for Better Health

March is nutrition awareness month!

Nutrition plays a vital role in our physical health.

Did you know the foods you consume play a role in the risk development and progression of dementia?

Why is this important?

Nutrition is a modifiable risk factor, meaning we can modify the foods we eat in order to reduce the risk and slow the progression of dementia. Therefore, understanding which foods to include and avoid in your diet is powerful.

What Should I Include in my Diet?

Vitamin B

A brain with dementia atrophies twice as fast as normal healthy brains. Until now, the only intervention shown to slow this brain shrinkage is vitamin B supplementation. Vitamin B3 is required to maintain the brain’s tau proteins and nerve cells. In addition, vitamins B6 and B12 work together to form antioxidants in the body, reducing the harmful effects of a substance called homocysteine. Published in the Journal of Alzheimer’s Disease, “intervention trials in elderly with cognitive impairment show that homocysteine-lowering treatment with B vitamins markedly slows the rate of whole and regional brain atrophy and also slows cognitive decline”.

Where are vitamins B3, B6, and B12 found?

Foods high in B vitamins are beef liver, chicken, fish, chickpeas, brown rice, dairy products, dark green leafy vegetables, and beans.

https://www.science.org/doi/10.1126/scitranslmed.abl7634

Omega-3 fatty acids

Omega-3 fatty acids are known to reduce inflammation in the body, promote brain circulation, and reduce the formation of beta-amyloid plaque in the brain. Recent studies suggest that a daily increase in omega-3 fatty acids may reduce the risk of dementia development.

Where are omega-3 fatty acids found?

Foods high in omega-3 fatty acids include fish (eg. mackerel and salmon), oysters, sardines, flaxseed, chia seeds, and nuts.

What Should I Exclude from my Diet?

Alcoholic beverages

Alcohol has many known harmful effects on the body, such as liver damage and various cardiovascular conditions. Did you know even one alcoholic drink each day causes notable brain size reduction over time? These brain changes are related to cognitive impairment and memory loss. When consumed excessively over time, alcohol increases a person’s risk of developing dementia. It is critical to enjoy alcohol in moderation.

Foods containing high levels of low-density lipoprotein (LDL) cholesterol

LDL cholesterol is “bad” cholesterol as its primary role is returning cholesterol back to the liver. Elevated LDL cholesterol can cause plaque build-up in your blood vessels, and is commonly known to increase the risk of stroke and heart disease. Did you know elevated LDL cholesterol also increases your risk for developing dementia? According to a study published in the Brain Science journal, “…there is an association between the effect of cholesterol and Alzheimer’s disease”.

Where is LDL cholesterol found?

Foods with high levels of LDL cholesterol are foods high in trans fat (eg. processed desserts like cookies and pies), saturated fat (eg. cooking oils such as coconut, palm, and canola oils), and deep-fried foods. One simple substitution can be swapping your canola and vegetable oils for extra-virgin or avocado oils, and cooking meals at home with ingredients you know and trust.

In Conclusion

Try your best to include B vitamins and omega-3 fatty acids, and exclude alcohol and fried foods containing trans and saturated fats in your diet in order to prevent and mitigate the development of dementia.

Note: always consult your physician before beginning vitamin supplementations.