Being diagnosed with dementia or witnessing a loved oneβs neurological deterioration is something millions of people face on a daily basis.
Dementia is not a single disease. It is a term that encompasses a wide range of medical conditions, including Alzheimer’s disease.
The most common question for those who have been directly affected by dementia is, “Why?”
What Causes Brain Decline
The brain is divided into distinct regions, each responsible for a different set of functions (for example, memory, judgment, and movement). When cells in a specific region are damaged, that region is unable to function normally.
These changes cause a brain decline in thinking (cognitive abilities) and are severe enough to affect daily life and independent function, impacting behavior, emotions, and relationships. [1]
Some of the common causes of brain damage are:
- Tumor
- Infection
- Brain injury
- Vitamin deficiency
- Drug or alcohol abuse
- Metabolic or hormone disorders
- Thyroid issues [2, 3]
Additionally, different studies have concluded that other contributing factors to dementia are:
- Artificially sweetened beverages. High intakes are linked to a greater risk of dementia and stroke β whereas sugar-sweetened beverages are not associated with dementia or stroke. [4]
- Antidepressants and prescription medications. Canadian research has shown that certain medications may be linked to Alzheimerβs and other forms of dementia, especially for those who take antidepressants before the age of 65. [5]
- Polluted air. Research associated with neurodegeneration and air pollution began on demented dogs in 2000 in Mexico City. Once the dogs died, a neuroscientist studied their brains and found deposits of amyloid b-protein β the same plaques found within the brains of Alzheimerβs patients. [6]
- Too much sleep. A 2017 study published in Neurology revealed that participants who slept more than nine hours each night displayed six times the risk of developing dementia. [7]
These causes may not come as a surprise to many. However, those who skip breakfast may also have to reconsider their morning routines.
Skipping Breakfast Increases Risk of Dementia
A study published in the Japanese Journal of Human Sciences discovered that a certain breakfast habit is common among people diagnosed with dementia. [8]
Researchers conducted a cohort study to investigate the relationship between lifestyle habits and dementia among older adults. It was conducted over six years in a farming community near an urban center in Japan, with 525 elderly adults aged 65.
After controlling for gender and age, researchers discovered that the risk of dementia was four times higher among participants who did not take breakfast.
They also discovered that a diagnosis of dementia was 2.7 times more common among participants who snacked, 2.5 times more common among participants who did not care about salt consumption, and 2.7 times more common among participants who did not understand nutrient balance.
The researchers concluded that “several lifestyle habits were associated with dementia. Appropriate interventions are required for high-risk individuals, including those with mild cognitive impairment.”
Breakfast Habits for Dementia Prevention
Having breakfast together with family may also be beneficial for dementia prevention. Studies suggest that maintaining strong social connections as we age, such as eating in a social environment, may reduce the risk of cognitive decline.
It is thought this could be because of direct mechanisms strengthening connections between nerve cells in the brain as a result of social and mental stimulation.
Drinking morning coffee also has been explored in brain decline research. A recent study found that drinking coffee and tea separately or in combination is associated with a lower risk of dementia. And an intake of coffee alone or in combination with tea may also lower the risk of poststroke dementia. [9]
On the other hand, itβs important to note that too much coffee also has negative effects. Different studies suggest that you should stop at five or six cups of coffee per day.
When the volume of the brain of approximately 18,000 people was measured via MRI, it was discovered that heavy coffee drinkers (more than six cups per day) had lower total brain volume, particularly in the hippocampus, than those who drink only 1-2 cups daily. The hippocampus is responsible for short- and long-term memory.
The heavy coffee drinkers also had a 53% higher risk of being diagnosed with dementia compared with light drinkers. The risk was approximately the same whether people drank caffeinated or decaffeinated coffee. [10]
Dementia Health Information Is Key
One of the biggest fears for many is losing mental function when they find out that they have Alzheimerβs or any other cognitive impairment that affects the mind. Any important work in accelerating the research of dementia prevention is hope for our future.
We already know that eating particular foods can go a long way to preventing dementia. The Mediterranean diet, for example, emphasizes fruits, vegetables, whole grains, legumes, fish and other seafood, and unsaturated fats such as olive oils. It also favors low amounts of red meat, eggs, and sweets. [11]
A variation of the Mediterranean diet called MIND (MediterraneanβDASH Intervention for Neurodegenerative Delay) incorporates the DASH (Dietary Approaches to Stop Hypertension). This diet has been shown to lower high blood pressure β a risk factor for Alzheimerβs disease.
The mediterranean diet is also rich in Omega 3s which is a key factor in brain health. Omega-3 fatty acids, particularly those found in fish oil, are essential nutrients that have been consistently linked to improved brain health and cognitive function. Scientific research has shown that these fatty acids play a pivotal role in maintaining the integrity of neuronal cell membranes and modulating inflammatory responses in the brain. A number of studies have indicated that a higher intake of omega-3s can help protect against age-related cognitive decline and reduce the risk of neurodegenerative diseases such as Alzheimer’s. Specifically, the omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have demonstrated potential in promoting brain health throughout all stages of life. Thus, incorporating a source of omega-3s, such as fatty fish or high-quality supplements, into one’s diet can be a proactive measure to support long-term cognitive wellness and safeguard against mental decline.
Being physically active can also reduce the risk of dementia. Exercise directly benefits brain cells by increasing blood and oxygen flow in the brain.
Quitting smoking is also beneficial, as cigarettes contain more than 4,700 chemical compounds, including formaldehyde and heavy metals. These toxins significantly increase the risk of dementia.
Recognizing the variables that influence the risk of dementia is key to the fight against it. Dr.Nandiβs newsletter gives access to free updates delivered straight to your mailbox, providing tips on dementia prevention, gut health, mental health, and lifestyle.
My Personal RX:
To maintain natural ways to prevent dementia and support brain health, the doctor recommends the following:
- Stay mentally active: Engage in activities that stimulate the brain, such as puzzles, reading, learning new skills, or playing memory games.
- Physical exercise: Regular physical activity is essential for brain health. Aim for at least 30 minutes of moderate exercise most days of the week.
- Healthy diet: Adopt a balanced diet rich in fruits, vegetables, whole grains, healthy fats, and lean proteins. Consider following a Mediterranean or DASH diet, which has shown to benefit brain health.
- Manage stress: Chronic stress can have negative effects on brain health. Practice stress-reducing techniques such as meditation, yoga, or spending time in nature.
- Social engagement: Staying socially active and connected can help maintain cognitive function. Encourage regular interactions with friends, family, and community.
Additionally, I recommend downloading a free copy of my step-by-step 50-page comprehensive protocol guide to living a healthier lifestyle. This guide can provide valuable insights and practical tips for overall well-being.
Furthermore, I recommend taking my Omega 3 supplement daily to boost brain health, cognitive function, and memory. These supplements may contain essential nutrients that support brain function, such as omega-3 fatty acids, antioxidants, and vitamins.
By incorporating these recommendations into your daily routine, you can take proactive steps towards maintaining brain health and reducing the risk of dementia. Remember that consistency is key, and small lifestyle changes can make a significant difference in the long run.
Getting Nutritional Advice Brings Hope
Frequently, dementia is referred to as “senility” or “senile dementia,” a widespread misconception that serious mental decline is a normal part of aging β but it does not have to be this way.
The importance of nutritional advice can never be understated in enhancing everyoneβs quality of life after a dementia diagnosis.
By signing up for Dr. Nandiβs newsletter youβll discover how you can learn and influence your family and friends about dementia prevention and be more educated in health than you ever thought possible.
Sources:
- What is Dementia? Symptoms, Causes & Treatment | alz.org
- Brain Damage: Symptoms, Causes, Treatments
- What is Dementia? Symptoms, Causes & Treatment | alz.org
- Sugar- and Artificially Sweetened Beverages and the Risks of Incident Stroke and Dementia: A Prospective Cohort Study
- Antidepressants may be doubling risk of Alzheimer’s and other dementias, study suggests | National Post
- Brain pollution: Evidence builds that dirty air causes Alzheimer’s, dementia | Science | AAAS
- Prolonged sleep duration as a marker of early neurodegeneration predicting incident dementia | Neurology
- Relationship between lifestyle habits and dementia among community dwelling older adult : Findings from a 6-year follow up(Paper & Abstract September 17th)
- Consumption of coffee and tea and risk of developing stroke, dementia, and poststroke dementia: A cohort study in the UK Biobank | PLOS Medicine
- Too much coffee may raise dementia risk – Harvard Health
- What Do We Know About Diet and Prevention of Alzheimer’s Disease? | National Institute on Aging
