Food for thought (and memories)

Memory loss, poor concentration and depression are common early signs and symptoms of dementia, which can be frightening and very isolating for those experiencing them. Already, 46.8 million people worldwide live with dementia and the World Health Organization expects this to double every 20 years, reaching 131.5 million in 2050. In the UK alone, 1 in 14 people over 65 have Alzheimer's disease, a form of dementia which accounts for around two-thirds of all dementia cases. Public communication on dementia means most of us believe there is nothing we can do until a pharmaceutical cure is found, and dementia is somehow genetically inevitable. However, research to date shows only 1 percent of the risk of Alzheimer’s is actually caused by genes and up to 50 percent is attributable to modifiable diet and lifestyle related factors.

There are ways to help prevent the risk of developing Alzheimer’s. These steps include eating foods rich in antioxidants, omega-3s, and B vitamins, limiting caffeine and alcohol, and keeping physically, mentally and socially active.

Eat foods rich in antioxidants

Antioxidants help protect cells all over the body from oxidation damage; the more fruit and vegetables in your diet, the lower your risk of cognitive decline. This is because the brain is especially sensitive to oxidative damage as it requires a large amount of oxygen to function normally. Step up your vegetable intake and add broccoli, cabbage, kale, cauliflower, bok choy, watercress and rocket to your diet.

Increase your omega-3 levels

Omega-3s are among the most vital nutrients out there; they are key components of cell membranes and help support the nerve cells in the brain. They also help clear waste material from the brain, including amyloid-b plaque, a hallmark of Alzheimer’s. Get your omega-3 levels up by eating plenty of oily fish like salmon and mackerel, flaxseeds, walnuts, macadamias and chia seeds.

Add some B vitamins

The most important B vitamins to support your brain are B6, B9 (folate) and B12. Poultry, leafy greens and seafood are great sources of B6, which is essential for supporting new red blood cell growth. Folate can be found in abundance in spinach, broccoli and pulses and is vital for brain health in adults and development in babies. You can get your B12 from poultry, red meat and dairy but also fortified plant-based products like soy milk and cereals. ■