Study shows that following an anti-inflammatory diet could decrease the risk of dementia by up to 33%
A recent study delves into the connection between diet and dementia in the context of cardiometabolic diseases.
Abigail Dove, the lead author of the study and a doctoral student at the Aging Research Center at Karolinska Institutet in Stockholm, emphasized the unique nature of their research in an email to The Epoch Times. “Our study is distinctive as it explores the relationship between diet and dementia in the context of a major dementia risk factor: cardiometabolic diseases (CMDs).”
Dementia is a term used to describe a range of symptoms linked to memory decline that hinders daily activities. It is primarily caused by brain cell damage, with Alzheimer’s disease being the most common form. There is an established association between diet and dementia.
The new findings highlight the potential of dietary interventions in maintaining cognitive function as people age. Understanding which foods promote inflammation and which prevent it can reduce the risk of developing dementia.
The Connection Between Cardiometabolic Disease and Dementia
Cardiometabolic diseases are well-known risk factors for dementia. Dove pointed out, “Individually, each of these diseases [Type 2 diabetes, heart disease, and stroke] is associated with a 1.5-2x increased risk of dementia, which intensifies for individuals with multiple CMDs (e.g., type 2 diabetes and heart disease).”
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This new research indicates that dietary adjustments might help decrease the likelihood of dementia in this high-risk group. Individuals with cardiometabolic diseases generally experience increased inflammation, making an anti-inflammatory diet a potentially crucial strategy.
Dove explained that an anti-inflammatory diet can reduce systemic inflammation, potentially slowing brain injury progression and dementia development. However, it remains unclear why individuals with cardiometabolic diseases are more prone to dementia. While the link exists, further studies are necessary to unravel the specific mechanisms, she added.
“CMDs [cardiometabolic diseases] share similar underlying biology with dementia. The heart’s function impacts blood circulation throughout the body, including the brain,” Dove stated. “Heart issues, such as irregular heart rhythms or stiffening of the heart chambers, can disrupt blood flow to the brain, limiting oxygen and essential nutrient supply and gradually starving brain cells.”
“Type 2 diabetes can lead to brain deterioration; excessive blood sugar entering the brain can damage the protective coating around brain cells, making them less efficient and more vulnerable to harm,” she continued. “A stroke occurs when blood supply to the brain is cut off, suffocating brain cells and leaving behind severely damaged tissue.”
Study Details
Utilizing data from the UK Biobank, the researchers compiled a sample of over 80,000 adults aged 60 and above without dementia at the study’s outset. These individuals were monitored for up to 15 years, with a median follow-up period of 12.4 years. During follow-up assessments, participants completed a detailed food questionnaire.
The study examined 206 foods and 32 beverages, ranging from vegetables and green tea to brownies and beer. However, the inflammation index was not solely based on the consumption of these specific items. The researchers utilized a more sophisticated approach to evaluate diet-induced inflammation. Each nutrient in the measured foods received an inflammatory effect score.
“Data regarding these specific foods and beverages were used to estimate the intake of various vitamins, nutrients, spices, etc. This detailed information was then used to calculate dietary inflammation,” Dove explained.
“This reflects the degree of inflammatory or anti-inflammatory properties of the nutrient based on previous studies correlating the nutrient with inflammatory markers in the body,” she added.
After determining an inflammatory score for each participant’s diet, Dove shared that they were divided into three categories: one-third with an anti-inflammatory diet, one-third with a pro-inflammatory diet, and one-third with a neutral diet.
Magnetic Resonance Imaging (MRI) scans were utilized to measure total brain volume. “Reduced gray matter volume indicates neurodegeneration (i.e., loss of brain cells), a major type of brain damage underlying dementia. In our study, both CMDs and a pro-inflammatory diet were linked to lower gray matter volume,” Dove indicated.
“They were also associated with reduced hippocampal volume,” she continued. “The hippocampus, primarily composed of gray matter, is crucial for memory processing. Decreased volume in this brain region serves as a significant marker for dementia, considering that memory loss is a key dementia symptom.”
While the study found a connection between lower systemic inflammation and favorable brain MRI markers indicating a reduced dementia risk, Dove clarified that a causal relationship cannot be conclusively established yet. “Interventional studies where participants are randomly assigned to anti-inflammatory vs. pro-inflammatory diets would be needed to definitively test this hypothesis.”
Anti-Inflammatory Foods to Incorporate in Your Diet
If you aim to reduce your dementia risk, including anti-inflammatory foods in your diet may help combat systemic inflammation. Examples include:
- Berries
Berries like blackberries, blueberries, raspberries, and strawberries are rich in antioxidants called polyphenols that combat inflammation. - Nuts
Nuts are abundant in antioxidants with anti-inflammatory properties. A review published in Nutrients in 2023 suggested that tree nuts and peanuts could minimize cardiometabolic disease risk factors. - Fatty Fish
Fish like salmon, sardines, anchovies, and mackerel are excellent sources of anti-inflammatory omega-3 fatty acids. - Avocado
Certain compounds in avocados have anti-inflammatory properties. - Green Tea and matcha
EGCG, a component of green tea, is known for its inflammation-regulating properties. - Olive Oil
A study in the International Journal of Molecular Sciences in 2018 found that oleocanthal, a compound in extra virgin olive oil, acts similarly to the nonsteroidal anti-inflammatory drug ibuprofen when consumed in equivalent amounts. - Vegetables
Leafy greens are high in the antioxidant beta-carotene, which reduces inflammation. Peppers like bell and chili contain vitamin C and quercetin, both known to lower inflammation. Sulforaphane, an antioxidant in cruciferous vegetables such as broccoli, cauliflower, and Brussels sprouts, is shown to prevent inflammation. - Turmeric
Turmeric contains curcumin, which has demonstrated anti-inflammatory properties. - Mushrooms
Mushrooms are packed with antioxidants. While further research is needed, an animal study in Antioxidants in 2019 suggested that lion’s mane mushrooms may have neuroprotective and anti-inflammatory qualities.
Inflammatory Foods to Avoid
Aside from including anti-inflammatory foods in your diet to alleviate systemic inflammation, eliminating common inflammatory triggers is another beneficial approach. Registered dietitian Naria Le Mire shared with The Epoch Times via email which foods to avoid: “I always advise my clients to restrict their intake of sugary beverages, pastries, high-fat animal products, refined carbohydrates like white rice and pasta, processed meats such as hot dogs, and alcohol to prevent chronic diseases like diabetes, heart disease, and gut issues, all of which are linked to chronic inflammation.”
