Dementia is a syndrome, which is a group of symptoms, related to the progressive decline of the brain.
More prevalent among older people, it can lead to memory loss, behavioural changes and even issues with mobility.
Although there is no cure, research has shown that as many as four out of 10 cases of dementia are preventable with certain lifestyle changes.
As is the case with many medical conditions, diet is one such factor.
With this in mind an expert spoke exclusively with Express.co.uk about foods you can eat to lower your risk for dementia.
Doctor Alexis Missck, from UK Meds, recommended adopting a Mediterranean diet to do so.
“Recent studies suggest that the Mediterranean diet may reduce the risk of dementia,” she said.
“This is mostly due to the emphasis on eating fruits and vegetables, which are high in antioxidants. Antioxidants can help to maintain good brain function.”
Within this diet, she specifically advised eating four types of foods, “which may help prevent dementia”.
These are:
- Fruits, vegetables and pulses – especially berries, green leafy vegetables such as spinach and kale, and beans and lentils
- Oily fish such as salmon and tuna
- Olive oil
- Whole grain bread, rice and pasta.
Her recommendation is backed by a scientific study, published in 2023.
Experts at Newcastle University found that individuals who ate a Mediterranean-like diet had up to 23 percent lower risk for dementia than those who did not.
As part of the research, scientists analysed data from 60,298 individuals from the UK Biobank, a large cohort including individuals from across the UK, who had completed a dietary assessment.
The authors scored individuals based on how closely their diet matched the key features of a Mediterranean one.
The participants were followed for almost a decade, during which time there were 882 cases of dementia.
Researchers conclude that, based on their data, a Mediterranean diet that has a high intake of healthy plant-based foods may be an important intervention to incorporate into future strategies to reduce dementia risk.
Dr Janice Ranson, senior research fellow at the University of Exeter and joint lead author on the paper, said: “The findings from this large population-based study underscore the long-term brain health benefits of consuming a Mediterranean diet, which is rich in fruits, vegetables, whole grains, and healthy fats.
“The protective effect of this diet against dementia was evident regardless of a person’s genetic risk, and so this is likely to be a beneficial lifestyle choice for people looking to make healthy dietary choices and reduce their risk of dementia.
“Future dementia prevention efforts could go beyond generic healthy diet advice and focus on supporting people to increase consumption of specific foods and nutrients that are essential for brain health.”
A separate study, published in the British Medical Journal, found that improving your diet and lifestyle slashes your future risk of developing dementia by a massive nine times
And eating a healthy diet was found to be the most important prevention step, followed by an active lifestyle.
The Mediterranean diet has also been shown to reduce risk of heart disease, metabolic syndrome, diabetes, certain cancers and depression.