Nutrition and Prevention of Dementia
Over the years, it has been assumed that cognitive decline leading to dementia is inevitable and influenced by factors beyond our control. The efforts to find medication treatment have been unsuccessful due to the multitude and complexity of causes underlying Alzheimer's disease and other types of dementia. These factors involve various genes and environmental factors.
In recent years, studies have indicated that nutrition has a substantial influence on the risk of developing dementia. 12 types of risk factors, which are changeable and accountable for 40% of dementia cases, have been identified, and four of which are risk factors directly linked to nutrition: diabetes, excessive alcohol consumption, obesity, and hypertension.
It is important to point out that the pathological cellular processes that lead to dementia begin years before the onset of symptoms. Therefore, maintaining a healthy lifestyle and nutrition throughout life is crucial. This is particularly important for individuals with a family history of dementia. However, regardless of age, it is never too late to adopt a healthy diet and lifestyle.
About nutrition and maintaining cognitive health
Nutrition that is beneficial for the heart is also healthy for brain protection. Studies have shown that the Mediterranean diet and similar eating patterns (such as the MIND diet and the green Mediterranean diet) reduce the risk of dementia.
The Mediterranean diet: It emphasizes plant-based foods, home-cooked, unprocessed food, and the consumption of fish and chicken, rather than red and/or processed meat. It is rich in essential and nutritious components like unsaturated fatty acids, complex carbohydrates, dietary fibers, minerals, and vitamins.
Further information on foods, advantages, and principles of the Mediterranean diet (Hebrew)
The MIND diet
It is similar to the Mediterranean diet; however, this diet places a special emphasis on consuming berries at least twice a week and green leafy vegetables at least six times a week. Additionally, this diet highlights the consumption of dairy products and fish once a week, which is a lower frequency compared to the Mediterranean diet.
Green Mediterranean diet
Clinical research published in 2022 and conducted in Israel, focused on a different version of the Mediterranean diet: A “green” Mediterranean diet, considered very rich in polyphenol antioxidants, and consisting of a low quantity of red or processed meat. Unlike the original Mediterranean diet, this diet does not consist of meat, but rather on consumption of nuts, mankai, and green tea. The study yielded encouraging findings regarding the potential of the diet in preserving brain health and cognitive function.
It is worth knowing that numerous studies have been conducted in recent years on certain foods (such as turmeric, fish, garlic, olive oil and green tea), have yielded inconclusive results but suggest that there is an advantage in incorporating these foods into the daily diet, as they may provide valuable nutrients for brain health.
Furthermore, studies on several vitamin additives and fatty acids such as Omega-3, have yielded inconclusive results, but currently, there is no single food that is genuinely a “super food”, which cures and prevents dementia or Alzheimer's disease. Nevertheless, there are certain food groups that have been definitively identified as beneficial and should be consumed more, while other foods should be moderately consumed.
Nutritional recommendations for maintaining cognitive health and preventing dementia:
- Prefer home-cooked meals from whole foods rather than processed foods.
- It is recommended to include vegetables, fruits, seeds and nuts, legumes, and whole grains.
- It is advisable to consume foods such as avocado, tahini, olive oil and nuts, rich in healthy nutrients.
- It is recommended to consume fish, chicken, and dairy products.
- It is important to consume vegetables and fruits of all colors, particularly green leafy vegetables every day and berries twice a week (according to the MIND diet).
Unrecommended dietary habits
- Avoid excessive intake of alcoholic drinks.
- Avoid consuming ultra-processed foods, such as sweets and snacks.
- Avoid consuming processed meat products (such as hot dogs and salami).
