Most of us know someone dealing with dementia. It affects more than 57 million people worldwide, and that number is expected to keep climbing. But what many people may not know that there is a link between diet and dementia.
While there’s no guaranteed way to prevent it, scientists have found that your diet impacts your dementia risk. What you eat can help protect your brain.
If you’re concerned about developing dementia and want to make changes to your diet to help prevent it, make an appointment with your primary care provider. They can assess your overall health and risk factors, as well as refer you to a registered dietitian to evaluate your diet.
Can diet really affect your dementia risk?
The short answer is yes – the food you eat can affect your risk of dementia and Alzheimer’s – but the full picture is a little more complicated.
Your brain needs a steady supply of nutrients to function well. Over time, poor eating habits can damage brain cells in a few key ways. They can raise blood pressure, increase inflammation throughout the body and trigger what scientists call oxidative stress – a kind of cellular wear-and-tear that can harm the brain.
Healthy eating patterns have been linked to cognitive benefits in studies, though more research is needed to confirm if diet alone can prevent or delay dementia.
Age, genetics and overall health also play a role in dementia risk, and those aren’t things you can change. But diet is one of the most powerful things you can control.
What is the MIND diet – and what does the research show?
Two eating plans have long been recommended for overall health: the Mediterranean diet and the DASH diet.
The Mediterranean diet emphasizes leafy greens, whole grains, fish, olive oil, fruits, nuts, seeds and beans. The DASH diet was designed to lower high blood pressure – a known risk factor for dementia.
Researchers combined the two to create the MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. Unlike its parent plans, the MIND diet was built with brain health as the primary goal.
The best foods for brain health
You don’t have to overhaul your entire diet at once to eat “MINDfully.” Start by adding more of these brain-friendly foods to your plate.
- Leafy greens: Vegetables like spinach, kale and collard greens are rich in vitamins K and folate, which may help shield brain cells from damage. Aim for at least one serving a day.
- Berries: Berries are packed with flavonoids – plant compounds that have been linked to lower dementia risk. A large study found that people who ate the most flavonoid-rich foods (around six servings per day, including berries, tea, apples and peppers) had a 28 percent lower risk of developing dementia compared to those who ate the fewest.
- Fatty fish: Fish like salmon, sardines and trout are high in omega-3 fatty acids, which support brain function. Eating fish as a whole food may offer more cognitive benefit than taking fish oil supplements alone.
- Olive oil: Even small amounts may help. It’s an easy swap for butter or vegetable oil at home.
- Whole grains, beans and nuts: These foods are rich in fiber and plant-based nutrients that protect cells throughout the body. They’re also staples of the MIND diet for a reason: People who eat more of them consistently show better long-term cognitive health in studies.
Foods to limit if you’re concerned about dementia
The MIND diet recommends cutting back on or limiting:
- Ultra-processed foods
- Red meat
- Butter and margarine
- Full-fat cheese
- Fried foods
- Pastries and sweets
- Sugary drinks
These foods tend to be high in saturated fat and added sugar, both of which can raise blood pressure, raise cholesterol levels and promote inflammation. All of these are linked to higher dementia risk.
Cutting back on these foods a few times a week – rather than eliminating them entirely – can still make a meaningful difference.
Habits that work alongside a brain-healthy diet
Diet is one piece of a bigger picture. Regular physical activity is one of the best-supported ways to lower dementia risk.
People who exercise regularly may be up to 20 percent less likely to develop dementia. They recommend at least 150 minutes of moderate activity each week. Smaller chunks spread throughout the week count just as much as longer sessions.
Sleep, stress management and staying socially connected also play a meaningful role in long-term brain health. A brain-healthy lifestyle works best when these habits reinforce each other.
It’s also important to to make sure you schedule your annual wellness visit. This allows your primary care provider to keep regular track of your health and observe any new symptoms you may be exhibiting.
How we can help
Changing your diet for the long run is easier with support. Make an appointment with your primary care provider to discuss your dementia risk factors and what changes you can make to prevent it. If you need help making changes to your diet, you can work with a registered dietitian. They can help you figure out an approach that fits your health history, your goals and your life.
Learn about the primary care and nutrition services we offer at Bon Secours.
