2023-05-18 06:13:41
Prevention of dementia│It is estimated that by 2050, the number of people suffering from dementia will increase to 153 million. A team of scientists from leading universities in the UK, Australia and Sweden has found that sticking to a special diet can reduce the risk of Alzheimer’s disease by 23%.
Written by: Hedy@Medical Inspire Physician. Thinking │ Source:《BBC》│Image source: Shutterstock
Prevention of dementia│Anglo-Australian experts measured the “Mediterranean Diet”, ten years of research results: the risk of dementia decreased by 23%
A team of scientists from top universities in the UK, Australia and Sweden conducted a study on 60,000 people in the UK and used data from the UK Biobank to test how many people would develop Alzheimer’s within 10 years if the participants adhered to the “Mediterranean diet” .
23% lower risk
Lead author Oliver Shannon, Professor in the Department of Nutrition and Aging at Newcastle University, said the study traced 10 years:
“We found that those whose diets were closer to the characteristics of the Mediterranean diet had a much lower risk of developing dementia. On average, people who adhered to the Mediterranean diet had regarding a 23 percent lower risk of developing dementia.”
Even if there is a family history of Alzheimer’s disease, if you stick to the Mediterranean diet, you can reduce its risk.
What is the Mediterranean Diet?
The “Mediterranean Diet” follows the traditional dietary patterns of countries around the Mediterranean Sea, including Greece, Italy, and Spain. The diet advocates eating more vegetables, fruits, beans, nuts, fish, and unsaturated fats, and seasoned with fresh herbs such as olive oil, garlic, onions, and tomatoes. Among them, they concluded that 13 major points can prevent dementia in the elderly:
1. Olive oil is the main cooking oil
2. Eat at least 400 grams of vegetables per day (5×80 grams), of which 200 grams can be eaten raw or with salads
3. Eat at least 240g of fruit per day (3 servings of 80g), including no more than 100ml of natural fruit juice
4. Drink 125ml of wine a day
5. Eat fish or shellfish at least 3 times a week, 100 to 150 grams each time, preferably fish rich in fish oil
6. Eat beans at least 3 times a week, regarding 150 grams each time
7. Eat nuts at least 3 times a week, 30 grams each time
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Eat 2 servings per week of dishes made with tomatoes, onions, leeks or garlic
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Replace red meat with white meat
10. Consume less than 12 grams of butter or margarine per day
11. Drink less than one can of sweetened or carbonated drink per day
12. Eat less than 100 to 150 grams of red or processed meat per day
13. Eating store-bought cakes, cookies, or desserts less than 3 times a week
How does the Mediterranean diet prevent Alzheimer’s?
The researchers emphasized that no single food can reduce Alzheimer’s disease, and it needs to be eaten together to achieve the best effect. Contains enough fruits, vegetables, whole grains and healthy fats, and is low in processed foods, red meat and saturated fats. Chronic diseases such as cardiovascular disease and type 2 diabetes increase the risk of dementia in the elderly. And this diet reduces the risk of chronic diseases, which can reduce the risk of Alzheimer’s disease. Some studies have even shown that the foods in the Mediterranean diet are anti-inflammatory and antioxidant, contain compounds that protect cells from damage, and directly benefit the brain.
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