Dementia is a degenerative condition affecting almost one million poeple in the UK. It occurs when nerve cells in the brain deteriorate, disrupting everyday tasks such as thinking and memory.
Although a cure remains elusive, an expert suggested that incorporating three key dietary changes can significantly reduce the risk of developing the illness by up to a third.
Patrick Holford, nutritionist and founder of the Food For the Brain Foundation charity, has been involved in research and initiatives aimed at preventing age-related cognitive decline for over a decade.
To lower the risk of dementia, he strongly advises limiting consumption of a particular type of popular food.
Speaking to the Daily Record, he said: “The three most important changes to what you eat, that probably reduce a person’s future risk for dementia by at least a third, are: cutting right back on sugar and processed foods, eating fish and especially oily fish rich in omega-3 fats and eating more vegetables, fruits, herbs and spices, rich in antioxidants and polyphenols.”
While many of us may rely on refined, white carbohydrates found in foods like mass-produced white bread and pasta for our meals and snacks, he warned that these can trigger certain chemical reactions in our bodies when consumed in excess.
Over time, this could potentially damage the brain and increase the risk of Alzheimer’s disease.
Patrick elaborated: “Regularly consuming too much refined ‘white’ carbohydrate, from sugar to white bread, rice or pasta, disrupts the brain’s glucose supply by promoting insulin resistance. Insulin is the hormone that aids in transporting glucose into the brain and, with an excessive intake of sugar and carbs, insulin receptors become unresponsive, effectively going ‘deaf’.”
This phenomenon is known as ‘insulin resistance’, resulting in paradoxically increased blood glucose levels but poor supply to the brain.
The expert warned that even slightly elevated blood glucose levels in individuals over 35 can be a “predictor” of future dementia.
As well as cutting down on refined carbs an adding more nutrients to your diet, Patrick says there are a few other things you can do in your daily life to help prevent Alzheimer’s, which accounts for two-thirds of all dementia cases.
These include:
- Controlling your weight
- Eating a Mediterranean diet with antioxidant rich fruit, vegetables and vitamin C
- Preventing depression, stress and a lack of sleep
- Keeping physically, socially and intellectually active
- Not smoking and not drinking alcohol excessively.