New Research Shows Adding This Delicious Staple to Your Diet Can Reduce Dementia Risk by 28%
When it comes to protecting our health, certain foods have proven benefits. Leafy greens promote longevity, while walnuts support brain health. However, if you’re concerned about dementia or want to prevent complications, there’s one food staple that may surprise you with its effectiveness, according to recent study findings.
Understanding Dementia
Dementia refers to a decline in mental abilities, resulting in issues with problem-solving, reasoning, and thinking. Neurologist Dr. Shae Datta, MD, Co-Director of the NYU Langone Concussion Center, explains this noticeable deterioration in cognitive function.
According to Dr. Datta, dementia can be classified into two categories: cognitive and non-cognitive symptoms. Memory impairments are common in most forms of dementia, but issues with language and daily activities are also common initial signs. Non-cognitive symptoms encompass a range of issues including mood disorders, psychotic symptoms, and various behavioral alterations.
Dr. Lisa Billars, MD, chief of neurology at Kaiser Permanente in Atlanta, further explains that dementia is characterized by progressive symptoms caused by the degeneration of the brain’s signaling pathways and inefficient cell-to-cell communication within the brain.
Various conditions, such as Alzheimer’s disease, vascular dementia, frontotemporal dementia, and Lewy body dementia, can cause this interference.
According to a neurologist and dementia consultant, forgetting certain things could be an early sign of dementia. However, dementia itself does not typically cause death. In the later stages of the disease, debility can lead to other issues such as infections or falls, which can ultimately result in death. Older individuals are most commonly affected by these secondary causes of death associated with neurodegenerative dementias. Interestingly, research suggests that a specific staple food could potentially lower the risk of dying from dementia.
Including olive oil in your diet can decrease the risk of dying from dementia by 28%, according to a study conducted in May 2024. The study found a clear connection between consuming more than 7 grams of olive oil daily and a lower risk of dementia-related mortality. This risk reduction is even more significant when combined with a diet rich in fruits, vegetables, whole grains, nuts, and legumes. However, the study also revealed that the benefits of olive oil consumption are independent of other foods in one’s diet. This aligns with the well-known Mediterranean diet, which has been recognized by doctors for its various health advantages, including a reduced risk of dementia. Extra virgin olive oil, in particular, is a key component of the Mediterranean diet and offers additional favorable benefits.
Dr. Billars explains that neurologists are enthusiastic about this study because it offers a more flexible approach to diet that patients are more likely to adhere to. Regardless of how individuals have been eating for most of their lives, making improvements to their eating habits can still provide some benefit.
According to Dr. Billars, olive oil has properties that decrease the risk of dementia-related death. It contains a favorable ratio of omega-3 to omega-6 to omega-9 fatty acids, as well as unsaturated fat and antioxidants. Extra virgin olive oil, in particular, is processed in a way that preserves these compounds and is known for its health benefits. These substances play a critical role in maintaining the health of brain cells and blood vessels.
According to Dr. Billars, brain cells that are healthy are able to effectively transmit and receive electrochemical signals, which are necessary for normal brain function. However, individuals with dementia may have impaired transmission of these signals, leading to memory loss and other cognitive symptoms.
In addition to olive oil, there are other foods that can lower the risk of dementia-related death. Dr. Datta emphasizes the importance of brain-benefitting foods such as vegetables, particularly leafy greens, fruits (with a focus on berries), healthy grains, beans, nuts, and at least one serving of fish per week. She also advises against consuming cheese, fast food, fried or red meat, desserts, and butter or margarine, as these can be detrimental to brain health.
For comprehensive health benefits, consider adopting the Mediterranean diet.
According to Dr. Billars, it has been long established that following a Mediterranean diet is linked to a reduced risk of dementia. Although Mediterranean diets can vary slightly, they typically include an abundance of vegetables, fruits, legumes, whole grains, and seafood. Olive oil is often a key ingredient in cooking. Dairy consumption is minimal or nonexistent, while meat and highly processed foods are kept to a minimum.