BRAIN DIET
The 5 foods that could slash your risk of dementia by 28% – as new study reveals danger treats
Plus, foods that could increase your risk of dementia
EATING bacon and sausages on the regular could up your risk of dementia by 13 per cent, scientists have warned.
But a little indulgence may not be all bad for our brains, as five key foods packed with antioxidants may boost your odds against the brain robbing disease.
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Harvard University scientists have highlighted the dangers of eating too much red and processed meat, as chemicals released during the digestion of red meats could aid the build-up of toxic proteins in the brain.
The danger is more pronounced for processed meat like bacon and sausages, they said.
Study author Dr Daniel Wang said meat appeared to age the brain faster.
He said: “Red meat is high in saturated fat and has been shown in previous studies to increase the risk of type 2 diabetes and heart disease, which are both linked to reduced brain health.
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“Our study found processed red meat may increase the risk of cognitive decline and dementia."
But added replacing meat with healthier alternatives "may reduce a person’s risk".
But when it comes to foods protecting the brain, another study has shown ingredients like red wine and chocolate could be key.
The study of 122,000 British adults found those who ate the greatest amounts of flavonoids had a 28 per cent lower risk of dementia than people who ate the least.
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The health-boosting chemicals are found in the grapes used to make vino, and also in the cocoa beans in dark chocolate.
People also get them from more famously healthy foods like berries, leafy greens and fruit and vegetables.
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About a million people in the UK have dementia and nearly half of cases could be prevented by better health.
Study author Dr Amy Jennings, from Queen’s University in Belfast, said: “These results provide a clear public health message.
“They suggest that a simple increase in daily consumption of flavonoid-rich foods may lower dementia risk.
“Currently there is no effective treatment for the disease so preventive interventions to improve health should continue to be a priority.”
Here are five flavonoid-rich foods and drinks to include in your diet:
- Berries
- Leafy greens
- Tea
- Red wine
- Dark chocolate
The Queen's University research, in the journal JAMA Network Open, compared dementia rates and diets in 40 to 70-year-olds in the UK.
It found a diet high in flavonoids was an even bigger boost for people with a high genetic risk of dementia, who saw a 43 per cent reduction in risk.
Foods that up your risk of dementia
Flavonoid-rich foods may have a protective effect on the the brain - but studies show that certain foods may also be a risk factor in dementia.
Here are some foods that may increase your risk:
Processed red meat
Consuming two servings of processed red meat each week has been linked to 14 per cent a higher risk of cognitive decline.
Swapping out bacon and sausages with a serving of nuts, beans or tofu every day may lower the risk of dementia by 20 per cent.
Ultra-processed food
Ultra-processed foods (UPF) - which contain flavourings, preservatives, emulsifiers and thickeners and have been heavily altered from their natural state - have been linked to an and developing dementia.
They include fizzy drinks, biscuits, sweets, ready meals and crisps.
Researchers estimated that replacing 10 per cent of UPFs you eat with minimally processed or unprocessed food could .
Sugar
Sugar is believed to increase the risk of dementia.
Having lots of sugar in any form, including fruit juice, cakes, and chocolate, makes people 54 per cent more likely to develop the condition, a found.
Alcohol
According to Alzheimer's Society, evidence shows that excessive alcohol consumption increases a person’s risk of developing dementia.
Boozing 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".
Wine was one of the foods most strongly linked to a drop in chances of disease.
People were best off if they combined two out of three top habits each day – five cups of tea, one glass of red wine or a handful of berries.
Dr Jennings said they are the top sources of the key antioxidants flavan-3-ols, flavonols and flavones.
She said these could protect the brain by lowering blood pressure, reducing swelling, improving blood flow and cutting the odds of depression.
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A second study by Harvard University in the US added that eating whole grains, vegetables and nuts every day reduces the risk of brain decline.
People can also help to stave off dementia by exercising often, losing weight and using glasses and hearing aids if they need them.
Ways to lower your risk of dementia
There are things you can do to reduce your own risk of developing dementia, including Alzheimer's.
No single behaviour is guaranteed to prevent dementia - but there's lots of evidence to suggest that making tweaks to your lifestyle choices could affect your risk.
Dementia risk is lowest in people who have healthy behaviours in mid-life - from the age of 40 to 65 - according Alzheimer's Society.
Here are a few easy changes you can make:
- Exercise regularly to boost your heart health and circulation and help maintain a healthy weight.
- Drink less alcohol - try to have no more than 14 units of alcohol a week, about one pint of beer or a small glass of wine each day. If you regularly drink much more than this, you are increasing your risk of damage to your brain and other organs, and so increasing your risk of dementia.
- Don't smoke - it does a lot of harm to the circulation of blood around the body, particularly the blood vessels in the brain, as well as the heart and lungs.
- Engaging in social activities to help to build up your brain’s ability to relieve stress and improve your mood - depression and social isolation have both been linked to dementia.
- Manage health conditions, such as high blood pressure, high cholesterol or diabetes, which can increase the risk of getting dementia.
- Protect your eyesight and hearing - vision loss increases a person’s risk of developing dementia. The same goes for hearing loss, which can also be an early symptom of dementia.
- Wear a helmet - as traumatic brain injuries can start a process in the brain where the substances that cause Alzheimer’s disease build up around the injured area.
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