A leading nutrition expert has opened up about his dietary habits that he believes could help stave off dementia. Epidemiologist Tim Spector, whose own mother was diagnosed with the condition at 85, shared his insights with The Telegraph.
He confessed: “At the time, my understanding was that dementia was largely a genetic condition – that there was little you could do other than wait for scientists to create a miracle drug,” but admitted, “It was all quite depressing.”
However, his stance has since shifted as he now sees diet as a crucial factor in potentially preventing or delaying dementia. Professor Spector advocates for an anti-inflammatory diet, noting: “Research over the last few years suggests that inflammation in the brain, which can silently persist at low levels for years, is a key driver of the memory-robbing condition, and that it can be a result of a poor diet that contains lots of ultra-processed, high-sugar and high-fat foods.
“We also know that certain foods can reduce inflammation and therefore keep our brains in a good condition for longer.” Armed with this information, he divulged his personal food choices, detailing what he consumes and steers clear of to maintain his cognitive health.
Nuts, seeds and fish
Nuts and seeds should be a staple in your diet, according to Tim, who says they’re a “good place to start” for their anti-inflammatory properties. He explained: “They’re anti-inflammatory, which means they support our gut microbes to produce chemicals that interact with our immune system to reduce inflammation in the brain.”
Furthermore, he pointed out their role as an “excellent” source of omega-3, crucial for brain health maintenance. Tim noted: “Studies have linked eating enough omega-3s with slower rates of cognitive decline and a lower risk of dementia. It’s especially important to get enough omega-3s as you get older, as your brain needs to repair itself more.”
Fish is another top recommendation from Tim for its high omega-3 content, with salmon, mackerel, anchovies, sardines, and herring being particularly good choices. Shellfish are also beneficial and offer a more sustainable option.
However, Tim warned against relying too heavily on omega-3 supplements unless necessary, advising: “Getting enough from your diet is much better”.
30 plants a week
On the topic of fibre, Tim acknowledged its vital role in staving off dementia, highlighting that certain fatty acids produced when fibre is broken down in the gut are linked to a lower risk of the disease. For optimal fibre intake, he suggested aiming for 30 plants per week, emphasising that this includes more than just fruits and vegetables.
Tim said that a diet brimming with an array of plants, such as pulses, whole grains, and a variety of herbs and spices, can be instrumental in maintaining a serene mind. He elaborated: “When you have a rich variety of plants in your diet, they calm everything down in the brain. They’re also rich in minerals and nutrients that the brain needs.”
However, he acknowledged the challenge of diversifying one’s diet with age, stressing the importance of keeping both the brain and gut active. Tim advised: “As you get older, it can seem difficult to incorporate new foods into your diet. But just like stretching your brain is important, stretching your gut microbes and learning to enjoy new foods is also key.”
To simplify this process, he recommended adding as many different colours to your plate as possible to ensure a wide spectrum of nutrients.
Avoid sugar and ultra-processed food
On the flip side, Tim cautioned against the inflammatory effects of certain foods. He pointed out: “Research from ZOE showed that foods high in saturated fat content and refined sugars cause more inflammation after a meal. These include ultra-processed foods because, as well as being low in fibre, they contain unhealthy fats and are more likely to be high in refined carbohydrates and added sugar.”
Health-savvy Brits looking to swap out their savoury snacks for healthier options may find solace in olive oil crisps, mixed nuts, and olives or peanuts, according to wellness guru Tim.
Cutting back on alcohol
Alongside choosing better snacks, Tim highlighted the crucial role of moderating alcohol consumption – suggesting that the odd drink is fine but emphasising the importance of not exceeding NHS guidelines. The national health body advises limiting alcohol intake to no more than 14 units per week, which is roughly equivalent to six medium glasses of wine or six pints of beer with four percent alcohol content.
Tim pointed out that “ideally” cutting back even further could significantly enhance brain health and lower the risk of dementia. He goes on to say: “However, if you prefer to have a drink or two when you’re out socially, I think it is fine. Yes, there are risks of drinking alcohol but occasionally sharing a glass of wine with friends is a balanced way to approach drinking.”
For those seeking an alternative tipple, low-alcohol beers or gut-friendly kombucha could be the answer. Spreading his brain-friendly ethos further, Tim took to Instagram with a video expanding on the same topic, claiming that adhering to a ‘brain-healthy’ diet might cut Alzheimer’s disease risk by 53 percent.
To lower your risk of dementia, the NHS recommends:
- Eating a balanced diet
- Maintaining a healthy weight
- Exercising regularly
- Keeping alcohol within recommended limits
- Stopping smoking
- Keeping your blood pressure at a healthy level
- Having an active social life.