Dementia is the health condition that almost half of us fear the most. So it’s no surprise that scientists are trying to pin down which everyday habits might raise or lower our risk.
This week, a major study from Oxford, Yale and Cambridge universities warned that drinking any amount of alcohol could increase dementia risk. Researchers say the findings, described as the most comprehensive yet, challenge the idea that a small glass of wine or drinking lightly might benefit the brain.
Researchers analysed data from more than half a million people in the US Million Veteran Program and UK Biobank, alongside genetic analyses of 2.4 million people across 45 studies. It found that tripling the number of alcoholic drinks consumed in a week was linked to a 15% higher risk of dementia.
Lead researcher Dr Anya Topiwala explained: “Even light or moderate drinking may increase the risk of dementia, indicating that reducing alcohol consumption across the population could play a significant role in dementia prevention.”
The good news? Alongside making lifestyle changes, there are other steps you can take that may lower your risk. Including tweaking your diet.
Another recent study suggests the MIND diet – a blend of Mediterranean and DASH eating patterns – is linked with better brain health and a lower risk of developing Alzheimer’s and other dementias.
What is the MIND diet?
If you’ve heard of the Mediterranean diet or DASH diet before, you’re already halfway there.
MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay.
A bit of a mouthful, yes, but it’s really just a blend of two diets already linked to better heart and brain health.
It’s not about counting calories but building habits over time and cutting back on things that aren’t as brain-friendly: processed snacks, sugary drinks and alcohol.
The focus is on everyday brain foods – including leafy greens, berries, nuts, and olive oil – that scientists say can help protect brain cells, improve memory, and reduce inflammation.
According to Alzheimer’s Research UK, this way of eating has been linked to a range of health benefits, including improved brain health.
And research, conducted by the University of Hawaii at Manoa found people aged 45 to 75 who followed the MIND diet were less likely to develop Alzheimer’s and other forms of dementia.
It also found that the closer people stuck to the diet, the more their risk dropped. Even small improvements to diet over time were linked to an average 9% drop in dementia risk.
So, if you’re wondering what to actually eat, here are the key foods to focus on, plus easy ways to get more of them in your five-a-day.
New research says eating the MIND diet will boost your brain health. (Getty Images)
1. Dark green leafy veggies
Eating your greens might be one of the simplest ways to support your brain health. Studies have found that eating one or two servings of leafy greens daily, such as spinach, kale, and Brussels sprouts, can slow down age-related cognitive decline.
In fact, older adults who regularly included these vegetables in their diet performed on memory tests as if they were 11 years younger than those who ate them less frequently.
Tips for eating more: Add spinach or kale to smoothies, wilt and stir into soups or omelettes, or enjoy in a fresh salad – the MIND diet recommends aiming for at least six servings a week.
2. Colourful fruits and vegetables
Research shows that fruits and vegetables rich in carotenoids (the pigments behind those bright orange, red and yellow colours) could be linked to better brain health. That includes things like carrots, sweet potatoes, squash, red peppers, tomatoes, papaya and apricots, as well as greens like spinach and kale.
Tips for eating more: Add roasted veg to grain bowls, use them to bulk out chillis, curries and ragus, or keep chopped peppers on hand for easy snacking. A variety of veg daily is the goal.
3. Berries
Blueberries, blackberries and raspberries are packed with antioxidants and flavonoids (natural plant chemicals found in many fruits, vegetables and spices) that may help protect brain cells from damage. They’ve also got the bonus of being naturally lower in sugar than many other fruits.
Tips for eating more: Throw them into porridge, sprinkle on pancakes, mix with yoghurt or blend into a smoothie. Try to include them at least twice a week.
Berries are a go-to snack also linked to a lower risk of Alzeimers’s. (Getty Images)
4. Fish
Fatty fish like salmon, tuna and sardines are some of the best sources of omega-3 fats, especially one called DHA – a type of fat that plays a key role in keeping the brain healthy. Our bodies can’t make it on their own, so getting enough through food really matters.
Tips for eating more: Bake salmon for dinner, rustle up a tuna panini, or top toast with sardines, lemon and herbs. One or more servings a week are recommended; just skip the frying, as this can increase the fat content.
5. Nuts and seeds
Walnuts, almonds, lentils, flax seeds and soybeans are small but mighty. They’re rich in healthy fats, vitamin E, B vitamins, choline, magnesium and zinc, all nutrients known to support long-term brain health.
Tips for eating more: Snack on a small handful, stir lentils into stews or sprinkle seeds onto yoghurt or porridge – five servings a week is MIND’s recommendation.
6. Wholegrains
Wholegrains like oats, brown rice, quinoa and barley are high in fibre and B vitamins, and may help reduce inflammation in the brain. They also help keep your energy and focus steady – a win for memory and concentration.
Tips for eating more: Start your day with porridge or overnight oats, and switch to wholemeal versions of rice, pasta and bread. Aim for three servings a day.
7. Olive oil
Olive oil is one of the key ingredients in the MIND diet, and for good reason. It’s high in healthy monounsaturated fats and antioxidants, and research has linked it to better brain health and a lower risk of dementia-related death.
Tips for eating more: Use it for roasting veg, drizzling on salads or as a base for homemade dressings – ideally as your main added fat.
Nuts and seeds are packed with nutrients that help support brain health over time. (Getty Images)
8. Beans (like kidney, black or pinto)
Beans are an underrated brain food. They’re full of fibre, plant protein and nutrients like folate, which some UK research has linked to a reduced risk of cognitive decline. They also help keep blood sugar steady, which is important for long-term brain health.
Tips for eating more: Add to soups, stews or salads, or mash into dips and spreads. Aim for four or more bean-based meals a week.
9. Poultry (like chicken or turkey)
Lean meats such as chicken and turkey provide protein without red meat’s high saturated fat content – something the MIND diet recommends limiting. Eating poultry a couple of times a week has been linked to a lower risk of memory loss later in life.
Tips for eating more: Grill chicken in wraps or cook turkey mince in your usual pasta sauce. The MIND diet recommends two servings a week.
A square (or two) of dark chocolate isn’t too unhealthy either. (Getty Images)
10. A sweet treat: Dark chocolate
Okay, it’s not officially part of the MIND diet, but we all deserve a treat! Studies say a small amount of dark chocolate may offer brain benefits, especially varieties with at least 70% cocoa.
Tips for eating more: Enjoy a square or two, ideally paired with nuts to slow sugar release. Or mix it into your porridge for a morning sugar bump.
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