Healthy Eating and Exercises to Reduce the Risk of Dementia

A diet high in fresh fruit and vegetables, wholegrains, pulses, fish, nuts, seeds, oils such as olive oil and exercises such as walking, swimming, cycling and lifting weights have positive effects on the brain.

Sandra Farrell is a UK based Registered Nutritionist with a MSc in Global Public Health Nutrition, BA (Hons) in Food, Nutrition and Professional Cookery and Certified in Health Coaching, Health Behaviour Change, Plant Based Nutrition and Horticulture. Sandra specialises in Nutrition Interventions and Therapeutic Diets for the Prevention and Management of Chronic Diseases. She works as a Director in a UK based organisation offering evidence based health and wellbeing support to communities and volunteers with Arts for Dementia, a charity that uses art to inspire people living with dementia to get creative, connect, learn new skills and have fun.

Overview

Dementia, including Alzheimer’s disease is a major and growing health concern all over the world. Most of our lives are touched by it and many of us will have family members, relatives, friends or acquaintances who are affected.

The World Health Organisation defines dementia as a term for several diseases that affects memory, thinking and the ability to perform daily activities. The National Health Service UK, describes dementia as a syndrome (a group of related symptoms) associated with an ongoing decline of brain functioning.

The World Dementia Council noted that over the next few decades, the growth in the number of people with dementia in Latin America and the Caribbean (LAC) is projected to be higher than the growth of dementia cases in high-income countries.

Globally, the World Health Organisation (WHO) estimates that there are 50 million people living with dementia and by 2050, there will be 135 million. Meanwhile, in the UK, according to the Alzheimer’s Society, approximately 982,000 people are living with dementia, a figure set to rise to 1.4 million by 2040.

What causes dementia?

Several genes have been linked to an increased risk of dementia. Other factors such as environment and lifestyle choices play a major role in the risk of dementia.

In 2024, the Lancet Commission on dementia, identified 14 modifiable risk factors, many which link directly to diet and exercise. They include high blood pressure, high cholesterol, obesity, diabetes and physical inactivity.

According to the National Health Service (NHS), a diet that is high in saturated fat, sugar, salt and low in fibre can increase your risk of high blood pressure, high cholesterol, becoming overweight or obese and type 2 diabetes.

WHO noted that dementia may develop after a stroke or in relation to certain infections such as HIV, as a result of harmful use of alcohol, repetitive physical injuries to the brain or nutritional deficiencies.

Research reflects that eating a nutritious and balanced diet and physical activity play an integral role in reducing the risk of dementia. The World Health Organisation (WHO) and other experts recommend that regular physical activity can significantly lower the risk of dementia by improving blood flow to the brain, helping blood vessels to function better and slowing age related cognitive decline.

TYPES OF DEMENTIA

The British Dietetic Association noted that there are various forms of dementia with the four primary types being Alzheimer’s disease, vascular dementia, frontotemporal dementia and dementia with Lewy bodies.

DIET AND REDUCING THE RISK OF DEMENTIA

The Alzheimer’s Society UK recommends eating a nutritious and balanced diet that includes:

• Fruits, vegetables, pulses – for (example leafy greens, berries, beans, peas and lentils), nuts and seeds.

• Include wholegrain starchy foods in most meals – for example wholemeal bread, quinoa, oats and brown rice.

• Eat less red and processed meats – for example lamb, beef, sausages and bacon.

• Choose lower fat dairy foods where possible.

• Eat fish regularly- particularly oily types like salmon, herrings and sardines.

• Limit the amount of salt in your diet – try not to eat more than 6g (about a teaspoon) a day.

• Use plant and vegetable oils for cooking and dressing – for example olive oil and rapeseed oil. Try to avoid solid fats like butter, lard and ghee.

• Try to make sugary foods only occasional treats – such as pastries, sweets biscuits and cakes.

• Consume alcohol in moderation.

Nutritionist Tips:

• Eat the Rainbow, which involves consuming a wide variety of fruits and vegetables of different colours to get a broad spectrum of vitamins, minerals and antioxidants essential to good health.

• Reduce salt and use herbs and spices to increase flavours. Herbs can be used fresh or dried example thyme, sage and basil. Spices such as coriander seeds, turmeric, black pepper, cumin and paprika could be added to stews.

• Stay hydrated with water instead of sugary drinks.

• Increase your fibre intake by adding pulses like beans, lentils or chickpeas to stews, curries and salads.

EXERCISES: WALK, SWIM, RUN, CYCLE AND LIFT WEIGHTS

The World Health Organisation recommends a combination of cardiac exercise and strength and balance training. Terry Quinn, Professor in Cardiovascular Ageing and chair of Geriatric Medicine at the University of Glasgow asserted that when we engage in cardio exercise (eg swimming, running and cycling) we are strengthening our hearts by making them pump harder, lowering our resting heart rate and improving our blood pressure.

The National Health Service UK suggests that individuals should do strength activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least 2 days a week. It was also recommended at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity per week which could include brisk walking, water aerobics, cycling, dancing, hiking, skipping or running and group sports.

Stuart Gray, a Professor of Muscle and Metabolic Health at the University of Glasgow suggests that ‘muscle releases several different factors which when reaches the brain can help with making new ones and neuron connection.’ He further noted that stimulation occurs when we exercise, which is instrumental in reducing inflammation and oxidative stress and improving brain health.

Terry Quinn, professor in Cardiovascular Ageing, recommends engaging in any form of resistance training which includes carrying a load such as weight lifting, pilates, chair based strength circuits and carrying heavy shopping bags.

The Alzheimers Society (UK) highlighted the benefits of physical activity in reducing the risk of dementia. Research indicates that people who take regular exercise may be up to 20% less likely to develop dementia than those who don’t take regular exercise. The results were derived from analysis that combined the results of 58 studies into exercise and dementia.

Nutritionist Tip: Importantly, start exercising and be consistent. If you have a medical condition or have not exercised for some time, speak to your doctor.