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Diet and dementia

There is conflicting research about how the things you eat affects the risk of developing dementia.

Does a Mediterranean diet reduce the risk of dementia?

For most people, following the Mediterranean diet is a good way to ensure a healthy diet, which may be important for maintaining good brain function.

One of the reasons that the Mediterranean diet is thought to be beneficial is because it is high in antioxidants from fruits and vegetables. These may help to protect against some of the damage to brain cells associated with Alzheimer's disease. Research has suggested that this may be beneficial to help maintain memory and thinking skills.

Studies looking specifically at dementia have been inconsistent. However, a recent large study suggested that sticking to a Mediterranean diet could reduce dementia risk by up to 23%.

How to reduce the risk of dementia

A lifelong approach to good health is the best way to lower your risk of dementia.

There are some lifestyle behaviours with enough evidence to show that changing them will reduce your risk of dementia.

Reduce your risk of dementia

How to follow a Mediterranean diet 

Mediterranean diets are high in fruits, vegetables and wholegrains with moderate consumption of oily fish and dairy, and low intake of meat, sugar and saturated fat. Most fat in this type of diet comes from olive oil, and alcohol is consumed in moderation with meals.

Eating a Mediterranean-style diet doesn’t necessarily mean eating foods from Mediterranean countries. Instead, try to follow these guidelines.

  • Include wholegrain starchy foods in most meals – for example, wholemeal bread, rice and pasta.
  • Eat more fruits, vegetables, pulses (for example, beans, peas and lentils) and nuts and seeds.
  • Eat less red meat – for example beef and lamb, and especially processed meats such as sausages and bacon.
  • Eat fish regularly – particularly oily types like salmon and mackerel. However, try to limit eating battered or breaded fish which is high in unhealthy fat.
  • Try to choose lower-fat dairy foods where possible.
  • Use vegetable and plant oils for cooking and dressing – for example, olive oil and rapeseed oil. Try to avoid solid fats like butter, lard or ghee.
  • Limit the amount of salt in your diet – try not to eat more than 6g (about a teaspoon) a day.
  • Try to make sugary foods only occasional treats – such as pastries, sweets, biscuits, cakes and chocolate.
  • Consume alcohol in moderation (ideally with food) – if you don’t drink alcohol already, try not to start.

Does omega-3 reduce the risk of dementia?

It is often said that fish is 'brain food' and there is good evidence that eating fish, which contains omega-3, is good for your health. There have been reports that it may reduce the risk of developing dementia, especially when it is eaten as part of a healthy diet.

There is currently not enough evidence to say that a diet rich in omega-3 will reduce a person’s risk of developing dementia.

Omega-3 is a kind of fat found in cell membranes (the protective 'skin' that surrounds cells). It is made in our bodies, but we mostly get it from our diet. Oily fish have especially high levels of omega-3.

Omega-3 is important for our brain throughout life, from development in the womb to adulthood. It is thought to reduce inflammation and oxidative stress in the brain – both of which may contribute towards the development of Alzheimer's disease.

Further reading

How to base your diet on the foods people eat in the Mediterranean so you can look after your heart.

Find out more

What antioxidants are, what they do and how they work.

Find out more

Discover what foods are rich in omega-3 and the benefits of this essential fatty acid.

Find out more

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