Prevent Dementia Through Diet: Study Reveals Two Key Eating Habits Lower Risk by 21%

Taipei, Taiwan – Adopting specific dietary habits, particularly the Mediterranean diet, may significantly reduce the risk of dementia, according to a large-scale study. Researchers tracked over 130,000 American adults for up to 43 years and found that those who most closely followed the Mediterranean diet had a 21% lower risk of developing dementia compared to those with the lowest adherence.

The MIND diet, a hybrid of the Mediterranean and DASH diets that specifically targets brain health, also showed promising results, lowering dementia risk by 14%. This diet emphasizes leafy green vegetables, berries, nuts, whole grains, legumes, fish, and olive oil, while limiting butter, red meat, fried foods, pastries, and sweets.

An encouraging finding from the study, published in "Alzheimer's & Dementia," is that improvements in diet, even when initiated in middle age, can be beneficial. The research indicated that for every one-point increase in the Mediterranean diet score over a four-year period, dementia risk decreased by approximately 7%. Similarly, a one-point increase in the MIND diet score correlated with a 6% reduction in risk.

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The important message conveyed by the research is that even if you start gradually improving your diet after middle age, it may still be related to slower cognitive aging.

Researchers theorize that the polyphenols and flavonoids found in ingredients like berries, leafy greens, and olive oil may contribute to these protective effects by reducing oxidative stress and neuroinflammation. However, the study authors caution that this was an observational study, and further research with diverse populations is needed to confirm these findings.

Nutritionist Hsueh Hsiao-ching suggests practical ways to incorporate these dietary principles. She recommends including vegetables in at least two meals daily, making berries a regular fruit choice, gradually increasing whole grains, and rotating fish, legumes, and nuts. Reducing processed meats, fried foods, and sweets is also advised, emphasizing gradual changes for long-term sustainability.

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The study authors mentioned that polyphenols and flavonoids in berries, leafy greens, and olive oil have antioxidant and anti-inflammatory properties, which may be related to reducing oxidative stress and neuroinflammation.