Dementia, including Alzheimer’s disease, is thought to be caused by a combination of genetic, environmental, and lifestyle factors. While more studies are needed, some research suggests that what we eat may play a role in preventing or slowing cognitive decline.
Furthermore, many chronic health conditions such as high blood pressure, heart disease, and diabetes are known risk factors for cognitive decline, and are often impacted by dietary choices.
By practicing good nutrition and eating a variety of nutrient-rich foods, it may be possible to reduce the risk of dementia including Alzheimer’s disease as we age. As always, please consult your healthcare provider before making significant changes in your diet to determine the best dietary plan tailored to your individual needs and existing health conditions.
Here are 7 foods that may help ward off cognitive decline and help you stay healthy as you age:
1. Leafy Greens
Kale, collard greens, spinach, and Swiss chard are just some leafy greens high in essential B vitamins like folate which may help reduce the risk of depression. Additionally, these vegetables contain antioxidants like lutein which have been associated with a protective effect against cognitive decline. Instead of eating leafy greens only in salads, try adding these powerhouse vegetables to soups, stews, and chilis. You can also puree them and add to sauces, pesto, and hummus.
2. Berries
Raspberries, blueberries, blackberries, and cherries all contain antioxidants and flavonoids which help reduce inflammation, potentially reducing the damaging effects of free radicals on brain aging. These (along with other berries) are also packed with fiber and vitamins, which can further aid in reduction of inflammation and help maintain brain health.
3. Nuts
Pecans, almonds, walnuts, cashews, and peanuts are loaded with healthy fats, magnesium, vitamin E, and B vitamins — all of which are suggested to enhance cognitive function and ward off signs of dementia. Some research suggests that the anti-inflammatory phytochemicals in English walnuts can reduce or prevent inflammation and oxidative damage in the brain, helping to improve brain function in older adults.
4. Omega-3s
Several studies suggest a correlation between diets high in omega-3 fatty acids and reduced dementia risk, including a reduced risk of Alzheimer’s disease. Specifically, increased intake of docosahexaenoic acid (DHA), a major component of brain cell membranes and a nutrient commonly found in fatty fish such as salmon, tuna, and mackerel, has been associated with a reduced risk of cognitive decline in some epidemiological studies. Other dietary sources rich in omega 3 include flaxseed, chia seeds, edamame, and walnuts.
5. Cruciferous Vegetables
Broccoli, cauliflower, brussels sprouts, and other cruciferous vegetables are high in B vitamins and carotenoids that have been shown to reduce levels of homocysteine — an amino acid linked to cognitive decline, brain atrophy, and dementia. Try sautéing cruciferous vegetables in garlic and olive oil or sneak these superfoods into smoothies, soups, and condiments.
6. Spices
Spices like sage, curcumin, and cinnamon taste great when used to season meals, while also touting anti-inflammatory properties that may offer benefits for memory and brain health. Fill your spice rack with a variety of spices that can liven up your meals, while also keeping your brain healthy.
7. Seeds
Sunflower seeds, flaxseeds, and chia seeds are rich in heart and brain-healthy nutrients including vitamin E, zinc, omega-3s, and choline that may aid in reducing the risk of cognitive decline. Snack on these seeds by themselves, sprinkle on salads, or sneak them into desserts like pudding and muffins to benefit from improved brain health.
Foods to avoid
Studies have shown a correlation between diets high in excess saturated fats, simple sugars, and ultra-processed foods and an increased risk of developing dementia.
Examples of foods to avoid include processed meats, packaged snacks, sugary beverages and desserts, and excess alcohol.
These foods should be consumed in limited quantities or replaced with healthier alternatives when possible.
If you think that you or a loved one may be at risk for Alzheimer’s, work with your doctor to develop a diet plan that can help to optimize nutrition and brain health.
