More news on risk factors for dementia and diet. A new piece of research just presented finds that eating foods that are rich sources of omega-3 fatty acids might just bring down the risk of dementia. As those who live with this disease now know, anything that can help to prevent it is well worth the effort.
Today almost 5 and half million Americans live with Alzheimer’s disease, and this condition accounts for from 60-80% of all dementia cases.
Dementia impacts memory, language, perception, judgment and reasoning, emotional and behavioral control and the ability to solve problems. It robs patients of independence, of beloved memories and recognition, of dignity and control – a truly horrible disease.
The risks for dementia include getting older, family history, smoking and alcohol use, atherosclerosis (hardened arteries), high cholesterol, diabetes, high levels of plasma homocysteine (naturally occurring amino acid found in blood plasma), mild cognitive impairment and Down syndrome.
While there are treatments that are known to ease the symptoms of dementia, perhaps even slowing disease progression, there is no cure.
It’s important to understand that while often seen in older people, dementia is not a normal, inevitable part of aging – there are many who live into their 90s and even 100s with clear, sharp minds and not a single symptom.
This most recent work on dementia and diet involved over 2,000 male and female subjects over 65 who were taking part in a larger study on aging and followed them for about 5 years. No one had been diagnosed with dementia at the beginning of the research.
Participants completed a questionnaire that asked about the type of food they ate, including details on the volume consumed and how often they ate. Using nutrition charts, the team then came up with the amount of fatty acids – both unsaturated and saturated – DHA, EPA, palmitic and stearic acid.
The subjects underwent neurological exams every 18 months, and during the study period 406 of the subjects were found to have dementia.
The more oily fish, a rich source of omega-3s the subjects ate, the lower risk they had of being diagnosed with dementia. Higher consumption of EPA and DHA omega 3′s were linked to a 20-30% lower risk of dementia, while higher consumption of foods containing palmitic acid brought higher risks of dementia. The work did account for the most common (but not all) known risk factors associated with dementia such as sex, age, race, education and existing medical problems.
The specific omega-3s examined here DHA (docosahexaenoic acid) along with EPA (eiosapentaenoic acid) are both found in fish like sardines, tuna, salmon and mackerel. With foods like meats and dairy being loaded with the saturated kind of fatty acids (the palmitic acid studied). These were linked to an increased dementia risk. While not showing cause and effect, the study does point to an association between fatty acids and the risk of dementia.
With what we’ve learned today, choosing a diet with lots of fish, fruits and veggies that’s low in saturated fats is one of the best ways to keep your mind sharp and disease free as you age. More and more research is showing that lifestyle factors play an important role in protecting the aging brain from risk factors for dementia… beyond eating right, stay physically, mentally and socially active and keep your stress under control.