11 foods that can help reduce the risk of dementia

By Francesca Williams

Our brain is the control centre of our body. It keeps our heart beating, our lungs breathing, and allows us to move, think, and feel. While cognitive function can naturally slow down later in life, certain lifestyle factors, like diet, can impact our risk of age-related cognitive decline and dementia. 

Interestingly, science has estimated that over 75% of the brain changes associated with dementia could be connected to our lifestyles. What’s more, separate research suggests that by eating certain foods, we can reduce our risk of developing Alzheimer’s disease by up to 53%.

With this in mind, we’ve put together a list of 11 foods that can help to reduce the risk of dementia.

1. Fatty fish

When we speak about brain boosting foods, fatty fish is often at the top of the list. Examples of fatty fish include tuna, salmon, trout, and sardines – which are all rich in omega-3 fatty acids.

The brain itself is made from fat; about half of which is composed of omega-3 fatty acids. Omega-3s are important for building brain and nerve cells, and play a key role in learning and memory.

Research has shown that omega-3s can also slow age-related mental decline and help prevent the development of Alzheimer’s disease. It’s also been revealed that a lack of omega-3s is linked with learning impairments and depression.

Other studies have suggested that people who eat fatty fish regularly tend to have more gray matter in their brains. Gray matter is made mostly of the nerve cells that control memory, decision-making, and emotion.

You only need to eat fatty fish once a week to enjoy the health benefits. For inspiration, check out these 10 oily fish recipes from The Guardian. You’ll find everything from quick and easy lunch recipes like mackerel pate on toast and whitebait fritters, to delicious dinners like fresh trout salad and smoked salmon pasta.

2. Coffee

If a cup of coffee is the highlight of your morning, there’s good news. The two main components of coffee – caffeine and antioxidants – can help to support brain health. 

The immediate effects of caffeine include increased alertnessconcentration, and improved mood.

Meanwhile, science suggests that long-term effects of drinking coffee include a reduced risk of neurological diseases like Alzheimer’s and Parkinson’s. Studies show that the greatest risk reduction is in adults who consume between three and four cups of coffee each day.

That being said, overconsumption of caffeine has been shown to cause side effects like anxiety, insomnia, increased urination, and digestive issues, so it’s important not to overdo it. Experts recommend having no more than six cups per day.

Click here to read more https://restless.co.uk/health/healthy-body/foods-that-can-help-reduce-the-risk-of-dementia/

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