HEALTHY LIVING


The Link Between Diet and Dementia


What you eat is crucial for brain health. ::


BY GARY GREENBERG A


s the search for a dementia cure grinds on with surprisingly little progress, experts say you


can take matters into your own hands ― by what you put in your mouth. “Diet can be beneficial to cognition


and reduce risk of dementia by a number of different pathways,” says Claire Sexton, director of scientific programs and outreach for the Alzheimer’s Association. “A healthy diet addresses dementia


risk factors such as obesity, diabetes, and hypertension and gives you more energy so you can be more active. “There are also more direct


beneficial effects from some of the components of a healthy diet, such as nutrients found in fruits, vegetables, and fatty fish.”


WHAT TO EAT A growing body of scientific evidence suggests that the popular Mediterranean diet supports cognitive function and may even slow the progression from mild cognitive


impairment to dementia. Easy to follow and tasty, the


Mediterranean diet is heavy on fruits, vegetables, nuts, seeds, olive oil, and fish, and light on dairy and meat. A similar nutrition plan found


to boost cognition is the DASH diet (Dietary Approaches to Stop Hypertension), which is rich in potassium, calcium, and magnesium, nutrients known to lower blood pressure. DASH also emphasizes reducing


intake of saturated fats, sodium, and added sugars. The MIND diet (Mediterranean-


DASH Intervention for Neurodegenerative Delay) combines the two, with a couple twists of its own. “There’s a lot of overlap between


these three diets,” says Sexton. “MIND is more explicit in restricting cheese and promoting berries and green leafy vegetables. A limited portion of red wine is a component of MIND.”


WHAT NOT TO EAT Just as important as what you eat is knowing what not to eat. In short, the fewer processed


foods the better, as they typically are loaded with unhealthy ingredients such as salt, sugar, saturated fats,


Five Ways to Boost Gut Health


1. Eat more fiber, found in whole grains, fruits, vegetables, beans, and nuts. 2. Avoid added sugars and artificial sweeteners. 3. Eat fermented foods such as kimchi, sauerkraut, and tempeh. 4. Eat foods rich in polyphenols, including red grapes, green tea, and dark chocolate. 5. Limit antibiotic use as much as possible.


90 NEWSMAX MAXLIFE | APRIL 2022


and chemicals that serve as flavor enhancers and/or preservatives. One recent disturbing study on lab


rats conducted by researchers at The Ohio State University saw memory impairment in aging animals after just four weeks on a processed food-like diet. “The fact we’re seeing these effects


so quickly is a little bit alarming,” says the study’s senior author, Ruth Barrientos, Ph.D.


THE GUT-BRAIN DEMENTIA CONNECTION


The gut-brain axis is a two-way superhighway of signaling chemicals, and emerging evidence shows that the makeup of the gut microbiome impacts cognition. In fact, researchers have


found that dementia patients have significantly higher pro- inflammatory and lower anti- inflammatory strains of bacteria in their gut. “The link between the gut and


brain goes both ways,” Sexton tells Newsmax. “For example, if we’re nervous or stressed, it can lead to an upset stomach. Meanwhile, gut health can have an impact on the brain via inflammation.” “Studies show that increased


diversity of gut microbiota is associated with improved cognitive measures,” notes Sexton. “Diets such as the Mediterranean or MIND have benefits for your gut, so that’s another possible pathway through which overall healthy eating can be good for the brain.”


TATJANA BAIBAKOVA/SHUTTERSTOCK


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