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Alzheimer’s disease is a type of acute neurological disorder that causes the brain to shrink and brain cells to die. This leads to a steady decline of cognitive functions such as the ability to think, analyse and retain information. Alzheimer’s is considered to be a form of dementia.

According to a 2019 study termed ‘Global Burden of Disease’ published by the Lancet Public Health, by 2050, 11.44 million people would live with dementia, as compared to just 3.84 million in 2019. This 197 per cent increase will be caused by not just aging but unhealthy lifestyles like smoking, obesity, and high blood sugar.

According to recent research, unhealthy eating habits cause oxidative stress and inflammation which in the long run makes us more susceptible to Alzheimer’s. Diets high in carbohydrates and sugar can also worsen health conditions associated with Alzheimer’s such as diabetes, obesity, and cardiovascular diseases.

Several studies have shown that adhering to a Mediterranean diet that focuses on fibre-rich foods like fruits, green vegetables, lean meat, beans and less on carb-high food like sweets and red meat can go a long way in keeping our brains healthy. While it may not be financially feasible for the average Indian to follow the Mediterranean diet to the tee, you can definitely include more of the following foods in your daily diet to lower the chances of incurring dementia.

Time and again, research has shown that regular consumption of green vegetables helps keeps several health woes at bay, including Alzheimer’s. Green vegetables consist of leafy veggies like spinach, kale, broccoli, cabbage, lettuce, etc contain a high amount of folate. The concentration of folate in the blood may indicate if someone will develope Alzheimer’s or dementia.

Studies have shown regular consumption of fish, especially those rich in omega-3 polyunsaturated fatty acids like like salmon, sardines, tuna, cod, etc can improve brain health and also keep blood pressure problems at bay. Fish comes packed with vitamin B12, a nutrient associated with cognitive problems. Alzheimer’s patients are often known to have low levels of docosahexaenoic acid (DHA) a type of omega-3 fatty acid.

A 2022 research in Japan found that eating fibre-rich foods like legumes ( such as beans) and oats can decrease the risk of incurring dementia. They can also improve gut health.

Like fish, nuts are known to be rich in omega-3 fatty acids which improve brain health and also keep your heart healthy. A recent survey discovered that people who consumed nuts on a daily basis had a longer attention span and better language skills.

Prebiotics are fibres that clean your digestive system and increase the number of benevolent microbiomes in your gut. Probiotics fall in the category of ‘good bacteria’ that strengthen your immune system as well as your brain functioning. Prebiotic foods include mushrooms, asparagus, and green bananas. Probiotic foods include sour pickles (with no sugar), curd, fermented vegetables, etc.