Dementia is a condition that affects mental ability, including memory and cognitive function. It is a common and devastating disorder, affecting millions worldwide.

While there is no cure for dementia, research has shown that certain healthy eating habits can lower the risk of developing the condition.

1. Eat a Mediterranean diet

The Mediterranean diet is a way of eating that emphasizes whole, plant-based foods as well as healthy fats, such as olive oil. Studies have shown that following a Mediterranean diet can reduce the risk of developing dementia by up to 35%.

2. Increase your consumption of fruits and vegetables

Fruits and vegetables are packed with nutrients and antioxidants that have been shown to protect against dementia. Specifically, leafy greens, berries, and cruciferous vegetables like broccoli have been linked to lower rates of cognitive decline.

3. Reduce your intake of processed foods and sugar

Processed foods and added sugars have been shown to contribute to obesity, inflammation, and a range of other health problems. Research has also linked high intake of these foods with an increased risk of dementia.

4. Get enough omega-3 fatty acids

Omega-3 fatty acids are a type of fat found in many types of fish and seafood, as well as in flaxseed and walnuts. Research has suggested that regular consumption of omega-3s can help protect against dementia and other cognitive disorders.

5. Eat more whole grains

Whole grains, such as oats, quinoa, and brown rice, contain fiber and other nutrients that have been shown to be beneficial for brain health. Research has suggested that diets high in whole grains can help reduce the risk of dementia.

6. Limit your alcohol intake

Excessive alcohol consumption has been linked to cognitive impairment and an increased risk of dementia. However, research has also shown that moderate alcohol consumption, particularly red wine, may have protective effects on the brain.

7. Stay hydrated

Dehydration can have a negative impact on brain function and may contribute to cognitive decline. Aim to drink at least 8 cups of water per day, and more if you are active or in a hot climate.

8. Consider supplementing with vitamin B12

Vitamin B12 is essential for healthy brain function, and studies have shown that low levels of this vitamin can contribute to cognitive decline and an increased risk of dementia.

If you don’t consume animal products or are over the age of 50, you may benefit from a vitamin B12 supplement.

9. Incorporate healthy fats into your diet

Healthy fats, such as those found in nuts, seeds, avocados, and olive oil, have been shown to be beneficial for brain health and may help reduce the risk of dementia. Try to incorporate these foods into your diet on a regular basis.

10. Avoid smoking and exposure to secondhand smoke

Smoking and exposure to secondhand smoke have been shown to be harmful to the brain and can contribute to cognitive decline. If you are a smoker, quitting can have a positive impact on your overall health and may help lower your risk of dementia.