Help fend off dementia by making doctor-approved change to diet

Help fend off dementia by making doctor-approved change to diet With ultra-processed foods linked to a greater risk of developing dementia, a doctor has shared advice on what diet to follow in order to help prevent the disease from striking Following one particular diet could play a key role in preventing the development of dementia, according to a doctor. After it emerged that ultra-processed foods could result in an increased risk of the disease, Dr Simpson laid out his advice on how you should eat to give yourself the best chance of avoiding dementia and cognitive decline. Indeed, a 2022 Chinese study examining the effects of ultra-processed foods revealed that out of 72,083 participants, 518 subsequently developed a form of dementia, with 287 being diagnosed with Alzheimer's disease, and 119 with vascular dementia. And overall, the findings confirmed that those who regularly consumed ultra-processed foods faced a greater risk of developing dementia, compared to those who avoided them. "Have a healthy, Mediterranean-style diet," the doctor advised in a TikTok video. "This isn't just what they eat in the Mediterranean, it's an actual formula of foods that you can eat from any cuisine." In a blog post, Dr Simpson elaborated: "The Mediterranean diet isn’t about following a strict menu or buying expensive specialty ingredients. "It’s about focusing on whole, nutrient-dense foods and following an algorithm: more plants, more healthy fats, and fewer processed foods. It’s not a fad - it’s a way of life that’s been proven to improve long-term health." How to follow the Mediterranean diet It's easy to get started with the Mediterranean diet. Here’s how you can structure your meals: - Fruits and vegetables: Aim for at least 250 grams of vegetables and two servings of fruit per day. Vegetables should be the focus of your meals, while fruits can be enjoyed as snacks or desserts. - Whole grains: Consume 250 grams of whole grains daily. Choose options like brown rice, quinoa, and whole wheat bread for fibre and energy. - Legumes: Incorporate at least 56 grams of beans, lentils, or chickpeas into your meals every day. These are a great source of plant-based protein and fibre. - Healthy fats: Use olive oil as your primary fat source - about two to four tablespoons per day. Also, aim for two servings of fatty fish per week, like salmon or sardines. - Dairy: Dairy is allowed but should be moderate. Stick to low-fat options like Greek yoghurt and cheese, and limit portion sizes. - Alcohol: If you drink alcohol, limit it to around 150ml of red wine per day, preferably with meals. Excessive alcohol consumption is discouraged in the Mediterranean diet. Dr Simpson also stressed the importance of exercising for at least three hours per week, as well as cutting down on alcohol. "If exercise were a pill, we would prescribe it to everyone," he declared. "And you know the effect that alcohol has on your cognitive ability in the short term after you drink it. It also has a long term effect on your brain - and people who drink more alcohol have more cognitive decline than those who don't." The Alzheimer's Society is an advocate for the Mediterranean diet too. For most people, following the Mediterranean diet is a good way to ensure a healthy diet, which may be important for maintaining good brain function," the charity advises online. It continues: "One of the reasons that the Mediterranean diet is thought to be beneficial is because it is high in antioxidants from fruits and vegetables. "These may help to protect against some of the damage to brain cells associated with Alzheimer's disease. Research has suggested that this may be beneficial to help maintain memory and thinking skills. "Studies looking specifically at dementia have been inconsistent. However, a recent large study suggested that sticking to a Mediterranean diet could reduce dementia risk by up to 23 per cent."