FOOD FOR THOUGHT
The 5 ‘harmless’ everyday foods that could increase your risk of dementia
Plus, all the foods to eat which could reduce your chances of developing the brain-eating disease
A BOWL of cereal is a pretty normal way to begin your morning.
But as it turns out, the breakfast staple could increase your risk of dementia.
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Scientists found a link between high levels of thiamine - often added to cereals - and cognitive decline, which can be a precursor for dementia.
The B1 vitamin is also found naturally in a bunch of other foods, including wholegrains, legumes, liver and salmon.
Not getting enough of the stuff is associated with several health issues, including poor memory and tiredness.
The NHS even dishes out B1 supplements when people are deficient.
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Scientists from Anhui Medical University in Hefei, China, found that the ideal amount of thiamine consumed daily was 0.68 mg.
However, the average bowl of cereal contains roughly 1.2 mg - nearly 0.6mg over the expert's recommended sweet spot.
The experts said that thiamine can regulate levels of acetylcholine - a neurotransmitter that plays a role in memory, learning and attention.
"High levels of acetylcholine in the brain can adversely affect cognition," researchers said.
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"Therefore, we speculate that high levels of dietary thiamine intake may lead to cognitive decline by inducing elevated levels of acetylcholine in the brain."
Here, we look at what other seemingly harmless foods contain high thiamine levels per average serving - and other snacks already shown to increase your risk of the brain-eating disease.
Take this test to find out YOUR risk of developing dementia
1. Meatballs (pork)
Pork, in all its forms, is vilified a lot in science.
From fatty bacon to ultra-processed sausages, the meat always makes headlines for being bad for our health.
Ground pork, often used in making meatballs and lasagne, contains 0.9mg per 100g serving on average.
2. Nutritional yeast (nooch)
A sprinkle of nutritional yeast, or nooch as it's also called, can make any meal taste cheesier.
But as it turns out, the flaky stuff loved by vegetarians and vegans contains lots of thiamine.
A typical 10g serving contains a whooping 7.9mg of the vitamin.
3. Juice
Guzzling drinks high in sugar increases your risk of dementia, scientists have found.
A study, published in last year, found that this includes fruit drinks, flavoured milk drinks, and full-fat fizzy drinks.
Experts don't quite know why increased sugar intake can increase the risk of the disease.
However, some suggest it could be because sugar can cause inflammation, which is thought to play a role in neurodegenerative conditions like Alzheimer's disease - the most common form of the condition.
4. Biscuits
Most of us are well aware that ultra-processed foods aren't that good for us.
When you push aside the fact snacks like biscuits and crisps contain little to no nutrients, a growing body of evidence suggests they may also damage our bodies in the long run.
Chinese researchers discovered that ultra-processed foods could shorten your life by putting you at higher risk of dementia.
As part of the study, published in the in 2022, researchers followed the dietary habits of 72,083 people from the UK over 55 for 10 years.
They found that for every 10 per cent increase in someone's daily intake of ultra-processed foods, they had a 25 per cent higher risk of dementia.
5. Alcohol
We all know alcohol isn't exactly good for us - but many are probably not aware of just how bad a night out on the town can be for your health.
According to Alzheimer's Society, evidence shows that excessive boozing increases a person’s risk of developing dementia.
Drinking is linked to reduced volume of the brain's white matter, which helps to transmit signals between different brain regions, leading to issues in brain function, the charity explained.
Over a long period of time, drinking more than the recommended limit of 14 units of alcohol a week "may shrink the parts of the brain involved in memory", it says on its website.
The foods that can reduce your dementia risk
Some experts now suggest following a Mediterranean diet could help reduce your chances of developing dementia.
In fact, a recent large study suggested that sticking to the colourful diet could slash dementia risk by up to 23 per cent.
One of the reasons for this is that it is high in antioxidants from fruits and vegetables, which may help to protect against some of the damage to brain cells associated with Alzheimer's disease.
How to follow a Mediterranean diet:
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- Include wholegrain starchy foods in most meals – for example, wholemeal bread, rice and pasta
- Eat more fruits, vegetables, pulses (beans, peas and lentils), nuts and seeds
- Eat less red meat – for example, beef and lamb, and especially processed meats such as sausages and bacon
- Eat fish regularly – particularly oily types like salmon and mackerel
- Try to choose lower-fat dairy foods where possible
- Use vegetable and plant oils for cooking and dressing, such as olive and rapeseed. Try to avoid solid fats like butter, lard or ghee
- Limit the amount of salt in your diet – try not to eat more than 6g (about a teaspoon) a day
- Try to make sugary foods, only occasional treats – such as pastries, sweets, biscuits, cakes and chocolate
- Consume alcohol in moderation (ideally with food) – if you don’t drink alcohol already, try not to start
What are the early symptoms of cognitive decline?
WE all notice a natural decline in memory and thinking as we age.
This will be more pronounced in some people, as they experience memory and thinking problems that are mild but still noticeable.
This is described as mild cognitive impairment (MCI). Unlike dementia sufferers, people with MCI can still get on with day-to-day life.
Research suggests that two out of 10 people over the age
of 65 have MCI, according to Alzheimer's Research UK.
About one in 10 people who've received an MCI diagnosis will go on to develop dementia.
Symptoms of MCI include:
Memory - Misplacing items or having trouble
remembering recent conversations.
- Attention problems - finding it difficult to concentrate,
e.g. while watching a TV programme or carrying out
duties at work - Disorientation - confusion about time, date or place
- Thinking skills - problems with planning or completing
tasks, e.g. managing money, or cooking a meal - Problems with communication and finding the right words
- Mood and behaviour changes - becoming irritable, anxious,
or feeling low
These symptoms may affect someone with MCI all the
time, or they might come and go.
There are steps we can take to keep our brains as healthy as possible. These include:
- Not smoking
- Doing regular physical activity
- Staying mentally and socially active
- Eating a healthy balanced diet
- Limiting the amount of alcohol we drink
- Having your hearing checked regularly
- Keeping blood pressure, blood sugar and cholesterol
levels in check
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