Author: Priyangee Lahiry
Empanelled dietician
Care Continuum, Kolkata
Do you frequently misplace your belongings, or have problems remembering phone numbers or struggle to find the right word while speaking? Do you walk into a room wondering why you have entered? While failing memory is common in old age, these could be more than just your “senior moments”. These might be early signs of Dementia, a condition associated with memory loss and decline in mental abilities such as thinking and reasoning. Old age puts you at risk of developing this condition.
While this condition is not totally preventable, a healthy diet and lifestyle can definitely prevent the risk of developing dementia. Wondering how? Well, studies have shown that certain dietary factors can protect brain cells, preserve brain function, and prevent the triggers that are associated with such conditions. Here is a list of protective dietary factors:
Fats
Yes, you read it correct! Fats are good, provided you get the right mix of different types of fats. A diet rich in monounsaturated fats (MUFA) and omega 3 fats and low in saturated fats, helps in preserving brain health. Foods such as fatty fish, walnuts, soybeans, peanut butter, eggs, and vegetable oils like rice bran oil, soybean oil, mustard oil and ground nut oil will help you get MUFA and omega 3. Go slow on full cream dairy products, red meat, ghee, butter, cheese, since these are high in saturated fats. Another kind of fat, known as “trans fats” are produced as a result of industrial processing of vegetable oils to increase their stability and extend the shelf life of food products they are added in. The consumption of these fats are strongly associated with the development of dementia. These fats are commonly found in margarine, vanaspati, cake shortenings, bakery products and certain fried foods. Do check food labels for the presence of trans fats and avoid them as much as possible.
Antioxidants
Antioxidants are substances that destroy harmful agents known as free radicals which cause brain cell death and a host of other problems. Fruits and vegetables, especially deeply colored ones, such as carrots, bell peppers, green leafy vegetables, pumpkin, black grapes, jamuns, pomegranates, mangoes, are rich sources of antioxidants. Other sources are whole grains like whole wheat atta, multigrain bread, brown rice, and muesli etc
Vitamins
Certain vitamins help in normal functioning of brain and if you don’t get enough of these vitamins, it might lead to memory loss, confusion and a decline in mental abilities. B vitamins, particularly, Vitamin B1 (whole grains, peas, potatoes, lean meat, fish, etc), Vitamin B12 (lean meat, fish and low fat dairy products), Folate (leafy vegetables, fruits and legumes), and Vitamin B6 (poultry, lean meat, fish, fruits, lentils, and vegetables) have a protective effect. Apart from these, Vitamin C (Citrus fruits, sprouts, guava, bell peppers, capsicum etc) and Vitamin E (vegetable oils) are also helpful as they act as antioxidants.
Alcohol
Yes, again you read it correct. Drinking, in limited quantities of course, is believed to reduce the risk of dementia. Red wine contains antioxidants which have a protective effect on brain health.
But remember not to exceed 2 drinks per occasion. And, if you are a not into drinking, then you need not start drinking as a preventive measure, because excessive drinking can be hazardous!
To sum it up, a healthy and balanced diet, rich in antioxidants, fibre, omega 3 and MUFA and low in processed food, sugar and saturated fats (examples of these are given above) along with regular physical activity can be helpful not only in maintaining a healthy brain, but also for maintaining overall health and prevent conditions such as stroke, heart disease, hypertension and diabetes which are also commonly present in old age.