Dementia affects a huge amount of people each year, and in recent times reports are suggesting that it’s on the rise. At present, according to the World Health Organisation, over 55 million people have the disease, but in many areas of the UK that’s increasing.
In fact, across Worcestershire, it’s been forecast that the number of cases will increase by 56% by 2035. That’s being backed up by the number of people seeking dementia care services at present.
Looking after our cognitive health and maintaining it can help fend off conditions like dementia, as well as slowing the process down. The likes of exercise, learning new skills and keeping your brain active can all play a part in this, but so can your diet.
There are a number of super foods out there that can have a real impact on our brain’s health, so it may be time to start integrating the following into your diet…
Berries
Berries, particularly blueberries, strawberries, and blackberries, are jam-packed with antioxidants which are hugely good in reducing age-related cognitive decline. These reduce inflammation and oxidative stress, and can also improve communication between brain cells and the flexibility of the brain’s neurons, slowing down any memory decline.
Whether it be adding them to porridge or yoghurt in the morning, blending into smoothies, or enjoying them as a snack, berries can really have a beneficial impact on our lives.
Leafy Green Vegetables
The likes of kale, Swiss chard, spinach and other leafy greens are rich in vitamins A, C, E and K as well as carrying high levels of antioxidants and folate. These all contribute to improved brain health and have been linked to a slower rate of cognitive decline.
There are several ways you can integrate them into your diet, from salads and adding sides of vegetables to main meals, to smoothies and stir fries.
Fatty Fish
We all know the benefits of fish and that they carry omega-3 fatty acids that are vital for our brain health. The likes of salmon, mackeral and sardines help build membranes around cells in the body, including our brain cells. This improves their structure and in turn our cognitive ability. It also lowers levels of beta-amyloid, proteins that form damaging clusters in those that develop dementia.
Eating fatty fish twice a week can be hugely beneficial and you’ll reap the rewards.
Nuts and Seeds
The perfect snack, nuts and seeds are a super food in their own rights, especially the likes of almonds, flaxseeds and walnuts. They are a brilliant source of antioxidants, vitamin E (shown to prevent cognitive decline) and omega-3 fatty acids.
You can enjoy them as a snack or sprinkle over various meals, such as breakfast cereals and yoghurts, or Asian-inspired dishes.
Turmeric
This spice is prominent in curries, but can also be added to smoothies, used in rice dishes or even found as a tea. The curcumin in turmeric is known for its brain healing powers, crossing the blood-brain barrier and directly entering it. It’s a fantastic antioxidant and anti-inflammatory that can boost mood and reduce age-related memory loss.
