Dementia affects millions of people and millions more who care for them – staggering numbers that are expected to rise. triple by 2050.
In response, the World Health Organization (WHO) developed a strategic public health action plan, including the compilation of a curated database of quality dementia research and the creation of guidelines for prevention of dementia.
Dementia is a progressive and heartbreaking deterioration in brain function associated with aging. Although there are different causes, the most common – Alzheimer’s disease and vascular dementias – are now considered to be closely linked to, and greatly influenced by, the same diet and lifestyle factors.
Your diet and lifestyle can reduce your risk of dementia
Several key protective health habits are strongly recommended:
Regular physical activity – any activity, for at least 150 minutes per week, is first on the list of evidence-based actions you can take. Exercise clearly reduces the risk of dementia and even Alzheimer’s. People who exercise regularly are less likely to develop any type of dementia, and this is true even for adults with mild cognitive impairment.
Eating a plant-based diet is crucial. Extensive research demonstrates that a diet rich in fruits, vegetables, whole grains, healthy fats, and seafood is associated with a significantly lower risk of cognitive decline and dementia. This dietary approach is often called the Mediterranean-style diet, but it can be adapted to any culture or cuisine.
The WHO also recommends avoiding toxic and inflammatory foods like processed grains (white flour, white rice), added sugar, sodium, and saturated fats like butter and fatty meat. It is important to note that the WHO not recommends taking vitamins or supplements for brain health because there is no solid evidence showing that these have any effect. Just eat a healthy plant-based diet and avoid unhealthy foods as much as possible.
The WHO also issues strong recommendations to avoid or quit smoking and minimize alcohol consumption, particularly among those who already have cognitive problems.
They mention other lifestyle factors that have less evidence but may also help: adequate sleep, positive relationships and social engagement. have been shown to protect cognition.
What’s fascinating about these dementia prevention guidelines is how similar they are to those for heart disease prevention.
What is the link between heart health and cognitive health?
We have long known that diseases and conditions that block arteries in the heart also block arteries throughout the rest of the body, including the brain. What this all boils down to is damage to the arteries, blood vessels essential for blood flow and oxygen delivery to organs. Arterial damage leads to arterial blockages, which lead to heart disease and heart attacks, strokes, peripheral vascular disease, and vascular dementia.
Meanwhile, Alzheimer’s disease was once thought to be a different process, because the brains of people with Alzheimer’s disease appeared to be full of tangled tube-shaped proteins (neurofibrillar tangles). However, more and more research links Alzheimer’s dementia to the same risk factors that cause heart disease, stroke, peripheral vascular disease and vascular dementia: obesity, high blood pressure, hypercholesterolemia and diabetes.
The evidence is substantial: Studies show that people with these risk factors are significantly more likely to develop Alzheimer’s disease. At the same time, studies also show that people with Alzheimer’s disease have significantly reduced cerebral blood flow, and autopsy studies show that brains affected by Alzheimer’s disease can also have significant vascular damage.
Researchers are now focusing on why: what’s the connection? It appears that good cerebral blood flow is essential for clearing tubular proteins that can build up and become entangled in the brains of Alzheimer’s patients. So a strong hypothesis is that anything that reduces cerebral blood flow can increase the risk of Alzheimer’s disease and, conversely, anything that increases blood flow can reduce the risk of Alzheimer’s disease.
What is the take-home message?
Even if a person has a family history of dementia, particularly Alzheimer’s dementia, and even if they already suffer from mild cognitive impairment (forgetfulness, confusion), they can still reduce their risk of developing dementia by simply adopting a lifestyle heart-healthy lifestyle. This means a minimum of 150 minutes of activity per week; a plant-based diet aimed at consuming at least five servings of fruits and vegetables per day; avoid toxic foods like processed grains, added sugars, sodium and saturated fats; avoid or quit smoking; and reduce alcohol consumption.
Adapted from a Harvard Health Blog article by Monique Tello, MD, MPH