Dementia: ‘Brain food’ to help prevent the progressive brain condition – expert tips

Alzheimers Research UK explain 'what is dementia?'

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Dr Sabrina Felson verified one of the best diets to help prevent or slow down brain decline is the MIND diet, which is a combination of the Mediterranean and DASH diet. So what does that include? The MIND, Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, consists of:

• Green leafy vegetables
• Other vegetables
• Nuts
• Berries
• Whole grains
• Fish
• Poultry
• Olive oil
• Wine.

Beans are recommended “every other day”, such as: black beans, black-eyed peas, kidney beans, lima beans, and pinto beans.

One serving of poultry, such as chicken and turkey, is suggested “twice a week”, and fish “once a week”.

These foods are high in protein and low in saturated fats, meaning they are good for your brain health.

Dr Felson substantiated that to follow a MIND diet, one needs to eat three servings of whole grains daily.

The Association of UK Dieticians explained: “A huge variety of cereal crops are grown for food throughout the world including wheat, rye, barley, oats and rice.

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HIGH cholesterol puts people into the danger zone for heart attacks and strokes. Before any of these two life-threatening situations, there might be warning signs on the skin.

Dr Chris reveals how eyes can indicate high cholesterol levels

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Described as “cosmetically disfiguring” by medical experts at Winchester Hospital, fatty lumps – as large as three inches – could form anywhere on the body, which is indicative of high cholesterol. Whether the fatty lumps protrude on the elbows, joints, tendons, knees, hands, feet, or buttocks, they might be tender, itchy and painful. The skin bumps may be different shapes, with well-defined borders that may appear yellow to orange in colouring.

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They are known as xanthomas, and aside from high cholesterol, they can also be due to metabolic issues, such as:

• High triglycerides
• Diabetes
• Hypothyroidism
• Primary biliary cirrhosis
• Certain cancers.

Depending on their cause, xanthomas may disappear on their own, especially if cholesterol levels are reduced.

Dietary adjustments are key in helping to lower the amount of fat floating in the blood, thereby lowering cholesterol.

Medication, such as statins, would usually be prescribed if cholesterol levels are high enough for xanthomas to develop.

“Grains are the seeds of these cereal plants. The entire grain or ‘whole grain’ is made up of three elements:

• A fibre-rich outer layer – the bran
• A nutrient-packed inner part – the germ
• A central starchy part – the endosperm.”

Whole grains provide fibre, B vitamins, folic acid, omega-3 fats, protein, antioxidants, and micronutrients.

The easiest way to incorporate more whole grains into your diet is to make simply dietary swaps.

Instead of white bread or rice, choose whole grain varieties and brown rice; look out for “whole-wheat pasta” and “whole oats”.

As for vegetables, collard greens, kale, and spinach are considered to be “especially good” by Dr Felson.

When it comes to wine, Dr Felson added that the “key is moderation”, typically being one glass a day, although even this small amount is debatable.

Dr Felson confirmed that research studies show that adhering to the MIND diet lowers the risk of Alzheimer’s disease by up to 53 percent.

For those who follow the MIND diet more loosely, the risk of Alzheimer’s disease is still reduced by 35 percent.

Alzheimer’s disease

The most common form of dementia, accounting for up to 80 per cent of dementia cases, is Alzheimer’s disease that affects memory, thinking and behaviour.

Informative charity Alzheimer’s Association noted the brain condition “is not a normal part of ageing”.

The progressive disease has no cure, but early treatment can help to manage symptoms.

Symptoms of the condition include:

• Disorientation
• Mood and behaviour changes
• Confusion
• Unfounded suspicions
• Memory loss
• Difficulty speaking, walking, and swallowing.

The Alzheimer’s Association stated: “People with memory loss or other possible signs of Alzheimer’s may find it hard to recognise they have a problem.

“Signs of dementia may be more obvious to family members or friends. Anyone experiencing dementia-like symptoms should see a doctor as soon as possible.”

After a discussion with a physician, the patient may be referred to a specialist memory clinic.

Should dementia be diagnosed, a health care team can talk through the next steps.

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