Eat These Foods Immediately To Slash Your Dementia Risk In HALF

Despite so many tremendous leaps in medical science over the years, dementia is one we have yet to figure out. There are currently an estimated 47.5 million people with dementia worldwide. If it continues to be cureless, those numbers are projected to increase to 75.6 million by 2030, and triple by 2050.

Because there is no cure, your best course of action is to try and prevent it before it happens. The one I’m sure you’d least expect comes from your diet, and we’ve found one that can reduce your risk by over half! The best part is that it’s simple for anyone to follow too.

Symptoms of Dementia

Dementia is the general term for the severe mental decline, and Alzheimer’s is the most common form of it. It’s often associated with affecting memory loss, but it affects your motor skills in general. Here are some symptoms to look for.

Physical

Memory loss
Difficult to pay attention

Visual perception/blurry vision
Difficulty communicating

Psychological

Personality changes

Mood swings
Depression
Anxiety

Symptoms can start slowly and progress to before you even realize. There is no cure, and even catching it early will do nothing. So, prevention is the best course of action. Luckily, the right diet can help with that.

A Tale of Two Diets

Mediterranean Diet

Based off of the Greek diet, this one aims to reduce heart disease risk, LDL “bad” cholesterol, the risk of cancer, Parkinson’s and Alzheimer’s. It does so by limiting the intake of unhealthy fats and red meats.

Good

Plant-based foods like fruits, veggies, whole grains, legumes, and nuts
Healthy fats like olive oil and avocados
Herbs and spices

Fish or poultry twice a week minimum
Wine in moderation

Bad

Excess salt

Red meat (no more than a few times per month)
Unhealthy fats
Highly processed foods

Too much dairy

DASH Diet

Stands for Dietary Approaches to Stop Hypertension, so ultimately the goal is to lower blood pressure without medication. It aims to reduce your sodium intake and increasing potassium, magnesium, calcium and fiber. Like most diets, it isn’t only good for one thing, as it helps with osteoporosis, cancer, heart disease, stroke, and diabetes too.

Good

Fruits

Vegetables
Whole grains
Some fish

Some poultry
Small amounts of red meat
Nuts, beans, and seeds

Bad

Trans fats
Caffeine
Processed food

Two Diets in One – MIND Diet

So this brings us to the main course: the MIND Diet. A hybrid of the Mediterranean and DASH diet, this one aims to cut the risk of Alzheimer’s by 53%. The best part is that you don’t need to follow it to a T to get the results. It gives you a lot of freedom to eat other things, but so long as you do it in moderation it works.

It emphasizes healthy ‘brain’ foods that are found in both diets and was studied by the Rush University Medical Center. They found that inflammation may trigger the development and speed of Alzheimer’s, so foods that reduce this are key.

“The combination of lean protein, heart- and brain-healthy omega 3s, antioxidants, and fiber, as well as low levels of added sugar and … trans fat reduces inflammation to help cut your risk of dementia”, said Kate Patton, registered dietitian with the Cleveland Clinic.

The diet is more of a lifestyle change than anything since there is no daily calorie limit, the specific timing for meals, rules about snacks, or eliminating food groups. It limits food additives, cuts down on added sugar and adds more veggies.

Its sole purpose is to increase intake of foods healthy for your brain and cutting back on one’s that aren’t. That being said, it can also help with weight loss so there’s really no reason not to give it a try!

What to Add

Every Day: At least 3 servings of whole grains, leafy salad, vegetables, and a glass of wine (optional). Use olive oil as a primary cooking fat (if cooking on low heat)

Most Days: Snack on nuts
Every Other Day: Half a cup of beans
At Least Twice a Week: Poultry and a half cup serving of berries.

At Least Once a Week: Fill up on fish.

What to Avoid

Red Meat: Fewer than 4 servings per week
Sweets and Pastries: Eat fewer than 5 servings per week

Milk, Cheese, Fast Food: 1 serving per week

You can also avoid cooking with aluminum as it has been linked to dementia and eating healthy fats in general, will make a huge difference. Don’t let dementia sneak up on you, start planning now. Eating healthier in the process is just an added bonus!