Avoiding these common foods could lower dementia risk

A leading nutrition expert has shared his personal dietary habits aimed at reducing dementia risk. Professor Tim Spector, an epidemiologist and founder of Zoe Health, outlined four crucial eating strategies that could help ward off the debilitating condition.

In a poignant message, Tim revealed that his mum developed dementia at 85 and no longer recognises him. Speaking to The Telegraph, he reflected: « At the time, my understanding was that dementia was largely a genetic condition – that there was little you could do other than wait for scientists to create a miracle drug, » adding: « It was all quite depressing. »

Despite this, he emphasised that dietary choices can play a significant role in either preventing or postponing dementia. The key, Tim suggested, lies in adopting an anti-inflammatory eating pattern.

He elaborated: « Research over the last few years suggests that inflammation in the brain, which can silently persist at low levels for years, is a key driver of the memory-robbing condition, and that it can be a result of a poor diet that contains lots of ultra-processed, high-sugar and high-fat foods.

We also know that certain foods can reduce inflammation and therefore keep our brains in a good condition for longer. » With this understanding, he detailed the foods he incorporates into his diet, as well as those he steers clear of, to safeguard his cognitive health.

Nuts and fish

Tim suggests that incorporating more nuts and seeds into your diet is a « good place to start ». He explained: « They’re anti-inflammatory, which means they support our gut microbes to produce chemicals that interact with our immune system to reduce inflammation in the brain. »

Additionally, they are an « excellent » source of omega-3, a nutrient known for its brain health benefits. He added: « Studies have linked eating enough omega-3s with slower rates of cognitive decline and a lower risk of dementia. It’s especially important to get enough omega-3s as you get older, as your brain needs to repair itself more. »

Fish, including salmon, mackerel, anchovies, sardines and herring, are also rich in omega-3. Shellfish are another beneficial option and are more sustainable. However, Tim cautioned against relying on omega-3 supplements unless « you absolutely have to ». « Getting enough from your diet is much better, » he advised.

30 plants a week

He also highlighted the importance of fibre in combating dementia. This is because certain fatty acids, which have been shown to reduce dementia risk, are produced when the gut breaks down fibre. To maximise your fibre intake, he recommended aiming for 30 plants per week. While this might seem challenging, he clarified that this doesn’t just refer to fruits and vegetables.

Plants encompass legumes, whole grains, herbs and spices. Tim explained: « When you have a rich variety of plants in your diet, they calm everything down in the brain. They’re also rich in minerals and nutrients that the brain needs. As you get older, it can seem difficult to incorporate new foods into your diet. But just like stretching your brain is important, stretching your gut microbes and learning to enjoy new foods is also key. »

An easy method to increase your plant consumption is to aim for as much colour and variety on your plate as possible.

Reduce sugar and ultra-processed foods.

Whilst certain foods reduce inflammation in the body, others can trigger the opposite reaction. This includes foods laden with sugar and those classified as ultra-processed. Tim stated: « Research from ZOE showed that foods high in saturated fat content and refined sugars cause more inflammation after a meal. These include ultra-processed foods because, as well as being low in fibre, they contain unhealthy fats and are more likely to be high in refined carbohydrates and added sugar. » If you’re someone who snacks frequently and enjoys salty foods like crisps, Tim suggested replacing these with alternatives such as olive oil crisps, mixed nuts and olives or peanuts.

Consume alcohol occasionally

Alcohol poses a similar threat to brain health as sugar and ultra-processed foods when it comes to dementia risk. Tim cautioned against surpassing the NHS-recommended weekly limit of 14 units (equivalent to approximately six medium glasses of wine or six pints of four per cent beer).

For optimal brain health and reduced dementia risk, consuming less is « ideally » preferable. Tim elaborated: « However, if you prefer to have a drink or two when you’re out socially, I think it is fine. Yes, there are risks of drinking alcohol but occasionally sharing a glass of wine with friends is a balanced way to approach drinking. »

Where possible, consider alternatives such as low-alcohol beer or gut-friendly kombucha. Tim reinforced his message on Instagram, sharing a video with identical guidance and revealing that adhering to a brain-healthy diet could slash Alzheimer’s disease risk by 53 per cent.

To reduce your dementia risk, the NHS advises:

1. Eating a balanced diet
2. Maintaining a healthy weight
3. Exercising regularly
4. Keeping alcohol within recommended limits
5. Stopping smoking
6. Keeping your blood pressure at a healthy level
7. Having an active social life