Dementia is a loss of cognitive and practical skills, one of the main causes of disability in the elderly. This condition develops imperceptibly at first: a person first loses the ability to think abstractly, navigate in new places and memorize information. He becomes withdrawn, suspicious, sometimes unkempt, his behavior becomes strange. As the disease progresses, thinking and self-care functions are lost. Over time, dementia leads to complete personality disintegration.
Causes of dementia
The most common cause of dementia is Alzheimer’s disease. It accounts for 50 to 70% of cases of pathology. Dementia can also be triggered by Pick’s disease, Creutzfeldt-Jakob disease, vascular pathologies, brain injuries and infections, including HIV.
Symptoms
Regardless of the cause of dementia, the initial signs of the disease are generally similar.
Common starting symptoms of dementia:
- inability to express their thoughts: patients forget words, cannot remember the names of familiar things;
- poor short-term memory: people quickly forget what was said or done the day before; in Alzheimer’s dementia, memory is disturbed according to Ribot’s law: first recent memories are lost, then earlier ones;
- restlessness, increased anxiety: if a person claims that someone is following them, this can be a sign of dementia;
- changes in character for no apparent reason;
- loss of temporal and spatial orientation: a person has difficulty remembering what day of the week it is, how to get to the bus stop or the nearest store;
- apathy;
- loss of interest in hobbies;
- inattention: a person asks the same question, listens to the answer with a detached look and cannot remember it;
- illogicality in dialogues: a person with dementia cannot maintain a conversation and concentrate on one thing at a time, he/she constantly jumps from topic to topic or forgets what he/she was going to say.
The role of diet in the development of dementia
A healthy, balanced diet that keeps the body in shape prevents high blood pressure in old age and the development of cardiovascular disease, thus reducing the risk of dementia. In contrast, junk food is fraught with excess cholesterol and leads to vasoconstriction, increasing the likelihood of a heart attack or stroke and, consequently, the development of dementia.
Researchers have found that middle-aged people with borderline or moderately increased cholesterol levels are more likely to suffer from dementia later in life. With elevated blood cholesterol levels (240 mg/dL and above), the risk of dementia increases by 66%, and with moderately elevated (200 to 239 mg/dL) – by 52%. (For reference, the ideal cholesterol level is below 100 mg/dL.) Experts emphasize that the influence of this factor can be purposely reduced. One way is to choose foods that change the characteristics of cholesterol for the better.
Cholesterol is a water-insoluble fatty alcohol that is found in the blood as soluble complex compounds – lipoproteins. There are high-density lipoproteins and low-density lipoproteins.
Scientists have noticed that a large amount of low-density lipoproteins is associated with atherosclerosis (narrowing of blood vessels), and conventionally called them “bad cholesterol”. High levels of high-density lipoproteins are not harmful to the body because they do not precipitate cholesterol. This is why they are called “good cholesterol”. The higher the level of good cholesterol, the better for the body.
Higher levels of bad cholesterol are associated with smoking, overweight, overeating, lack of physical activity, consumption of saturated animal and dairy fats and easily digestible carbohydrates.
- Almond
Certain substances in almonds prevent the oxidation of “bad” cholesterol and thus prevent damage to the lining of blood vessels, reducing the risk of cardiovascular disease.
- Avocados
The monounsaturated fats in avocados help lower “bad” cholesterol and increase “good” cholesterol; avocados are especially beneficial for people with slightly higher than normal cholesterol levels.
- Barley
In a study conducted by the U.S. Department of Agriculture volunteers who consumed barley in addition to a standard diet had significantly reduced levels of “bad” cholesterol.
- Legumes and lentils
People who eat legumes and lentils (along with plenty of whole grain products and vegetables) in addition to a low-fat diet have significantly lower levels of “bad” cholesterol.
- Blueberries
This berry contains a powerful antioxidant that can lower “bad” cholesterol.
- Oats
In a University of Toronto study, adding oats to the diets of women already following a heart-healthy diet led to an increase in “good” cholesterol levels by more than 11%.
Mediterranean diet for the prevention of dementia
The Mediterranean diet is a diet typical of countries located on the coast of the Mediterranean Sea. It is a diet based on the daily consumption of fresh fruits and vegetables, olive oil, fish, healthy fats, low-fat dairy products, whole grains and nuts. Recently, the Mediterranean diet has attracted increasing attention due to its potential beneficial effects on brain health and dementia prevention.
Scientists have conducted studies to investigate the link between the Mediterranean diet and the risk of dementia. One such study, published in The New England Journal of Medicine in 2013, found that strict adherence to the Mediterranean diet reduced the risk of dementia by 30%.
What exactly makes the Mediterranean diet favorable for brain health? It is rich in antioxidants, polyphenols, and omega-3 fatty acids, which help reduce inflammation and oxidative stress in the brain. Olive oil, a key component of the diet, is known for its antioxidant and anti-inflammatory properties. Fish, rich in omega-3 acids, is also considered beneficial for brain health.
Typical foods of the Mediterranean diet such as nuts and whole grain products provide the body with beneficial vitamins, minerals and fiber that are essential for normal brain function. Consumption of fresh fruits, berries and vegetables such as tomatoes, leafy greens rich in antioxidants and phytochemicals help protect brain health.
It is important to note that the Mediterranean diet cannot be considered the only factor that reduces the risk of dementia. It is only part of a healthy lifestyle, physical activity, appropriate sleep should also be included. Dementia prevention is a complex approach, and each person should choose his or her own individual strategy.
For best results, a doctor or nutritionist should be consulted to adapt the diet to one’s needs.
Conclusion
A balanced diet plays a crucial role in reducing the risk of dementia by supporting cardiovascular health, reducing inflammation, and providing essential nutrients for brain function. Scientific studies confirm that choosing healthy foods, such as those included in the Mediterranean diet, can significantly lower the likelihood of cognitive decline. While nutrition alone cannot completely prevent dementia, it is an important part of a comprehensive approach that includes physical activity, mental engagement, and overall lifestyle choices. To achieve the best results, it is advisable to consult a doctor or nutritionist to tailor a diet that suits individual needs and health conditions.
