Doctor shares nine 'beneficial' dietary tweaks that could stave off dementia

DR HILARY LISTS THE EARLY SYMPTOMS OF DEMENTIA Dementia is ensnaring ever more people around the world as a result of ageing populations.  Worryingly, this trend shows no signs of slowing

down, with the World Health Organization warning that the mind-robbing condition will have 139 million in its grip by 2050. Despite the gloomy forecasts, there is much you can do to protect

your brain against decline. According to Dr Sunni Patel, from Dish Dash Deets, dietary tweaks could do this with gusto. Dr Patel said: “While there is no guaranteed way to prevent dementia,

certain dietary tweaks have been suggested to potentially lower the risk or delay the onset of cognitive decline.” READ MORE DR HILARY SHARES 'EARLY' DEMENTIA SIGNS AFTER FIONA

PHILLIPS' DIAGNOSIS Doctor shares nine dietary tweaks that could stave off dementia. (Image: GETTY) 1. MEDITERRANEAN DIET Hailed for its heart-healthy effects, the Mediterranean diet

emphasises fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil, while cutting back on red meat and processed foods.  “The diet has been associated with a reduced risk of

cognitive decline and dementia,” Dr Patel said. 2. OMEGA-3 FATTY ACIDS Hidden in foods like salmon, mackerel, sardines, walnuts and flaxseeds, omega-3 fatty acids have been long linked to

better brain health. For example, a study, published in the European Journal of Clinical Nutrition, found that higher blood levels of omega-3s are associated with a lower risk of dementia

and Alzheimer’s disease. Whether you add it to hot milk or a spicy curry, don’t forget to pair it with black pepper. (Image: GETTY) 3. ANTIOXIDANT-RICH FOODS Antioxidants could help protect

your brain from oxidative stress and damage caused by free radicals, potentially cutting your risk of the brain condition. Dr Patel said: “Consume a variety of colourful fruits and

vegetables. “Berries (blueberries, strawberries), leafy greens, cruciferous vegetables (broccoli, cauliflower), and deeply coloured fruits (pomegranates, oranges) are particularly

beneficial.” 4. CURCUMIN Curcumin, found in turmeric, has shown “some potential” in reducing the build-up of amyloid plaques, which are characteristic for the onset of Alzheimer's

disease.  Whether you add it to hot milk or a spicy curry, don’t forget to pair it with black pepper to activate its powers.  5. B VITAMINS Contained within leafy greens, legumes, eggs, lean

meats and fortified cereals, some studies suggest that B vitamins, including folate, vitamin B12, and vitamin B6, may play a role in maintaining cognitive function.  6.VITAMIN E Research

has previously suggested that vitamin E may help reduce the risk of the mind-robbing condition.  Dr Patel recommended getting the nutrient from foods like almonds, sunflower seeds, spinach,

kale, and vegetable oils, as supplements in high doses could have “adverse effects”. From a healthy diet to exercise, there are many ways to cut dementia risk. (Image: Express.co.uk) 7.LIMIT

ADDED SUGARS While a midday sugary snack to beat the slump feels almost essential, a high intake of added sugars could spell bad news for your brain. Therefore, Dr Patel recommended opting

for whole fruits instead of sugary snacks or desserts. 8.MODERATE ALCOHOL CONSUMPTION Worryingly, excessive alcohol consumption can be “detrimental” to brain health, so you should only drink

in moderation, the doctor advised. 9.STAY HYDRATED The doctor added you should ensure you drink an adequate amount of water throughout the day because dehydration can affect your cognitive

function.