Dementia affects millions of people and millions more of their caregivers — staggering numbers that are projected to triple by 2050.
In response, the World Health Organization (WHO) developed a strategic public health action plan, including compiling an organized database of quality dementia research and creating guidelines for the prevention of dementia.
Dementia is a progressive, heartbreaking deterioration of brain functioning associated with aging. While there are different causes, the most common — Alzheimer’s and vascular dementias — are now thought to be closely related to, and greatly impacted by, the same diet and lifestyle factors.
Your diet and lifestyle can lower your risk of dementia
Several key protective health habits are highly recommended:
Regular physical activity — any activity, for at least 150 minutes per week, is number one on the list of evidence-based actions you can take. Exercise clearly lowers the risk of dementia, even Alzheimer’s. People who regularly exercise are less likely to develop dementia of any kind, and this stands even for adults with mild cognitive impairment.
Eating a plant-based diet is crucial. There is substantial research evidence showing that eating a diet high in fruits, vegetables, whole grains, healthy fats, and seafood is associated with a significantly lower risk of cognitive decline and dementia. This approach to eating is often referred to as the Mediterranean-style diet, but it can be adapted to any culture or cuisine.
The WHO also recommends avoiding toxic, inflammatory foods like processed grains (white flour, white rice), added sugar, sodium, and saturated fats like butter and fatty meat. It’s important to note that the WHO does not recommend taking any vitamins or supplements for brain health, because there is no solid evidence showing that these have any effect whatsoever. Just eat a healthy plant-based diet and avoid unhealthy foods as much as possible.
The WHO also issues strong recommendations to avoid or quit smoking and to minimize alcohol use, especially in those who already have cognitive concerns.
They mention additional lifestyle factors that have less evidence but may also help: getting enough good sleep, positive relationships, and social engagement have been shown to protect cognition.