With all the recent talk about dementia in the news lately, because life expectancy has increased, meaning that there will be a higher percentage of people over the age of 70 suffering from dementia, I thought I would put together a small and simple post covering the symptoms of dementia, and what foods to avoid and include within your diet to help keep your brain healthy well into old age.
Dementia affects the brain, affecting memory, especially short-term memory. As dementia progresses, the person will experience agitation, confusion, loss of logic and coordination, will forget names and not be able to recognise family members and friends, which makes it so heartbreaking and sad. There are different forms of dementia, with Alzheimer’s disease being the most common. What many people do not realise is that the onset of disease does not happen overnight. It is a buildup over a lifetime of lifestyle and diet. How you live your life in your 20s, 30s, 40s, etc., will have an impact on your health later on in life.
The symptoms of dementia
The Initial symptoms of dementia include:
- Absent-mindedness
- Trouble learning new things
- Mood swings
- Social and intellectual impairment
Later-stage symptoms of dementia:
- Memory loss
- Poor co-ordination
- Not remembering who you are
- Not remembering family and friends
- Detachment from surroundings
- Speech becomes impaired
- Becoming bed-bound
Dementia Contributing Factors
Some of the contributing factors that can lead to the onset of dementia include:
- Your genetics
- Metal toxicity, especially aluminium and mercury
- Free radicals
- Fatty deposits build up on blood vessel walls
- Poor diet
- Not enough blood supply to the brain
- Too much of the stress hormone cortisol in the body
- Trauma to the head ( accident, injury, sports like boxing)
- Stroke ( this does not always lead to dementia)
- Alcohol and drug abuse
How changes to your diet can help battle dementia
As a nutritional therapist and health coach, I’m all about prevention being the cure. So, with that in mind, here are some suggested dietary changes to help get ahead of the threat of dementia.
Foods to avoid or reduce:
- All processed foods
- Refined sugar – white bread, white pasta, cakes, biscuits
- All food stored or heated in aluminium containers
- Saturated fats
- Consume alcohol and caffeine in moderation
Foods to include:
- Essential fatty acids (EFAs) such as almonds, Brazil nuts and walnuts. The brain is made up of around 60% fats, so EFAs are very important for brain health.
- Flaxseed oil – you can put it in salads or a tablespoon in some orange juice. Never heat flaxseed oil. Only use cold.
- Flax seeds, pumpkin, sunflower, and sesame seeds
- Avocado
- Wheatgerm
- Mackerel
- Salmon
- Sardines
- Oats, cabbage and cauliflower. All of which contain a vital brain nutrient called Acetylcholine.
- Lecithin granules sprinkled on salads, porridge, smoothies and cereals.
Useful advice
Good circulation is essential for brain function. You need a good blood supply to the brain, otherwise, it will starve. This is why it is important to exercise regularly and keep fit. Find the exercise that works for you, even if all you do is just 30 minutes a day, it is good. Ballroom dancing is another fun way of exercising, especially for older people.
Avoid storing and heating aluminium containers. Also, avoid using kitchen utensils and pans that contain this metal. Aluminium can also be found in certain deodorants, cosmetics, toothpaste and baking powder.
Keep your brain active by exercising it regularly. It is not just your body that needs exercise. Crosswords and doing daily arithmetic exercises are great for the brain.
Useful books to read:
- The Better Brain Book by David Perlmutter and Carol Colman.
- The Alzheimer’s Prevention Plan by Patrick Holdford.
Take the Next Step in Your Wellness Journey
Thank you for reading this post about choosing the right Food For The Brain and how adapting your diet can help in your fight against dementia. If you want support in building a resilient body from the inside out, let’s talk. I work with women to get their health, weight and energy levels back on track.
I believe that with the right nutrition, lifestyle changes, and support, you can stave off disease, feel more energised, balanced, and confident in your body.
If you’re ready to make lasting changes and need personalised guidance, I’m here to help. Whether you’re looking to balance hormones, improve digestion, boost energy, or manage your weight sustainably, I offer a range of health coaching packages tailored to your unique needs.
Let’s work together to create a plan that supports your health goals and fits into your lifestyle. Get in touch today to discuss your needs or explore my coaching packages to find the best option for you.
Your health is your greatest asset – let’s make it a priority!
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