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Is your diet dementia friendly?

The influence of diet over cognitive health is becoming increasingly apparent, in particular, two types of food. Is your diet dementia friendly?

It would seen that strong evidence linking the effects of poor diet to dementia is growing, where higher intakes of carbohydrates and high fat foods have been associated with lower cognitive function.

A small number of studies that have controlled participants’ diets and assessed cognition suggest that diets high in refined carbohydrates can increase the risk of dementia and Alzheimer’s.

Unfortunately, there is strong evidence linking the effects of poor diet to dementia. Higher intakes of carbohydrates have been associated with lower cognitive function. In some cases, signs of memory decline have been observed in just five days.

So how can you reduce your risk of dementia by taking a look at your current diet?

Well, take a look at these tips from

How to reduce your risk of dementia through diet

Evidence is growing that taking meaningful action early on in life can significantly reduce the risk of dementia.

Top tips for reducing your risk of dementia from


To stay healthy, adults aged 19 to 64 should try to be active daily and should do at least 150 minutes of moderate aerobic activity such as cycling or a brisk walk every week and strength exercises on tow or more days a week that work all the major muscles.

Keep a healthy weight

Use the NHS BMI calculator to work out your body mass index (BMI). A healthy BMI is between 18.5 and 24.9.

Reduce cholesterol

Eating a healthy diet and doing regular exercise can help lower the cholesterol in your blood.

Eat a balanced diet

This should consist of five portions of a variety of fruit and vegetables every day, basing foods on higher starchy carbohydrates such as potatoes, rice or pasta, having some dairy or dairy alternatives, some protein, choosing unsaturated oils and spreads and drinking 6 - 8 glasses of fluid per day.

Low alcohol intake

Men and women are advised not to drink more than 14 units of alcohol per week on a regular basis. Drinking should also be spread over three or more days if you regularly drink as much as 14 units per week.

Stop smoking

Strong evidence suggested smoking can increase your risk,, but stopping smoking is thought to reduce your risk back down to that of non-smokers.

Control blood glucose

If you have diabetes - a healthy diet and keeping active can help manage blood glucose levels.

Control high blood pressure

High blood pressure can be reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation and not smoking.

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