Seven cheap changes to make to your dinner to cut your dementia risk

Nearly one million people in the UK are living with dementia and this number is predicted to rise to 1.4 million by 2040. While it’s thought to be caused by many factors, including genes, brain injuries, high blood pressure and smoking, lifestyle choices also have a part to play. Here, Emma Taylor, senior information officer at Alzheimer’s Research UK, and Rebecca McManamon, a dietitian based in the south of England and a spokesperson for the British Dietetic Association, explain how to change your meals to lower the risk of getting dementia. Shorts Eat leafy greens daily We know that one of the main principles of the MIND diet – which is designed to reduce the risk of dementia and loss of brain function as we age – is to eat leafy green vegetables five or six times a week, so I recommend eating them every day, if possible, says McManamon. “While the diet encourages eating vegetables daily, it is the leafy green vegetables, including spinach, kale, bok choy and chard, that are especially important. “These vegetables are high in vitamin K and antioxidants which are thought to lower inflammation around the body, including in the brain, which may reduce cognitive decline.” A study published in the journal Neurology in 2024, involving people with an average age of 64, found that close adherence to the MIND diet was linked with lower rates of cognitive impairment and slower rates of cognitive decline. Turn off the TV Sharing meal times with friends or family and making them a social occasion can be beneficial for brain health, says Taylor. “Eating with other people can make healthy eating more enjoyable and easier to maintain, as well as helping us to stay socially connected.” Social connections are important for keeping different parts of the brain active, and the more we keep our brain active, the better it will be able to cope with any damage – it builds what’s known as “cognitive reserve” she explains. “This means the brain becomes more resilient to any kind of negative changes. “Therefore if someone is having their meals in front of the TV, or eating alone, I would recommend trying to make them more sociable events, even if it’s only once or twice a week,” says Taylor. Older people may also be more likely to eat more food, or more nutritious meals, if they’re not alone, as they may struggle to cook the foods that they used to make, especially if they are starting to experience memory or thinking problems, she explains. “Making eating a social occasion can encourage people to eat a wider range of foods more often.” Have dinner earlier Our heart rate increases during the process of digestion, which can make it more difficult to sleep, explains Taylor. “If you eat earlier, then you’ll be able to sleep earlier and have a more consistent sleep pattern of six to eight hours a night, which is important because we know sleep is vital for brain health.” The brain clears out any waste that builds up throughout the day when we sleep so getting consistently poor sleep for a long time could be detrimental to cognitive health, she says. “This means it would be a good idea to bring your mealtimes forward.” ‘Fibre supports heart and blood vessel health, and what’s good for our heart is good for our brain,’ says Emma Taylor, senior information officer at Alzheimer’s Research UK Add lentils to your meal The MIND diet recommends consuming beans, lentils and chickpeas at least five times a week due to their high levels of fibre, with a portion being around 80g or a handful when cooked, explains McManamon. According to the National Diet and Nutrition Survey, 96 per cent of people in the UK don’t eat enough fibre. “If we have enough fibre in our diet, food moves through our gut more efficiently and fibre is also more likely to promote the growth of good bacteria in the gut which can have an anti-inflammatory effect, and there is a connection between gut and brain health,” she says. “This could help to lower the risk of inflammation in the brain, which is linked to a decline in brain function and is often seen in dementia.” It’s also a good idea to swap refined foods, such as white bread, rice or pasta, for whole grain equivalents, advises Taylor, as these contain more fibre. “Fibre supports heart and blood vessel health, and what’s good for our heart is good for our brain.” Having a handful of different types of nuts every day as a dessert or snack is also important for the brain. “While walnuts and almonds are the most well studied in terms of helping reduce memory loss, that’s not to say they are the only nuts that can be beneficial for brain health, so I’d recommend eating any types of unsalted nuts,” says McManamon. “Walnuts contain omega-3 fatty acids which are good for memory; and many nuts contain high levels of magnesium, vitamin E and polyphenols which can all be protective for cognitive health.” Because nuts are high in calories, it’s wise to measure out a portion – around the size of the palm of your hand – rather than to eat a whole bag of nuts without thinking,” she adds. Ditch your glass of wine Having a glass of red wine a day has previously been thought to be beneficial to our health, but McManamon warns that alcohol of any kind is a known risk factor for dementia. “So even though some people may believe a glass a day is good for them, alcohol is a known cause of cancer and is directly linked to the risk of cognitive decline. “While it’s hard to cut it out completely, people should be aware that any alcohol is going to increase your risk of dementia – there’s no safe lower limit,” she explains. Long-term heavy drinking is linked to faster brain shrinkage and high blood pressure, which can increase the chance of developing dementia, adds Taylor. Swap butter for olive oil “We know that olive oil is a key part of the Mediterranean diet and long-term observational studies have shown that people in countries such as Greece and Spain have lower levels of dementia compared with the UK,” explains McManamon. Olives contain polyphenols which have anti-inflammatory properties and an antioxidant effect, both of which can reduce cognitive decline in future – this is why olive oil is preferable to butter, which does not have those benefits, she says. “Olive oil is also much higher in polyphenols compared with other types of oils. Therefore, it’s a good idea to use it as your primary oil when cooking or in a salad.” Different oils contain different types of fat. While olive and avocado oils are monounsaturated fats, sunflower, vegetable and seed oils are polyunsaturated fats and there is currently much debate as to whether monounsaturated fats are superior to polyunsaturated fats when it comes to looking after our heart and brain, she explains. Other oils, such as coconut oil, are saturated fats and known to be detrimental to heart and brain health. Extra virgin olive oil has more polyphenols than normal olive oil due to the refining process used to make standard olive oil, whereas virgin olive oil is unrefined, although the level of polyphenols varies between products due to factors such as where the olives are farmed, McManamon explains. A study published in the journal Microbiome earlier this year found that people who consumed extra virgin olive oil had more diverse gut bacteria and better brain function than those who used refined olive oil, although more research is needed. Don’t forget oily fish Oily fish such as salmon, trout, mackerel and sardines are rich in omega-3 fatty acids, which is why the MIND diet recommends eating them at least once a week, says McManamon. A portion is typically around 125g or the size of your whole hand. Tuna doesn’t have high levels of omega-3, and won’t carry the same brain health benefits, she warns. “Omega-3 has been shown to boost memory and concentration – it’s often used by children and young people to help them focus on their studies, for example,” she says. “It can offer protection against memory loss as we age if it’s eaten regularly.”