A leading nutrition expert has shared his personal dietary habits aimed at reducing dementia risk. Professor Tim Spector, an epidemiologist and founder of Zoe Health, outlined four crucial eating strategies that could help ward off the debilitating condition.

Renowned nutrition specialist, Professor Tim Spector, has unveiled his personal dietary practices designed to decrease the risk of dementia. As an epidemiologist and the founder of Zoe Health, Professor Spector highlighted four essential eating strategies that may help in preventing this debilitating condition.

In an emotional disclosure, Spector shared that his mother, now 85, suffers from dementia and no longer recognizes him. In an interview with The Telegraph, he reflected on his previous belief that dementia was primarily genetic, leaving little room for prevention beyond hoping for a scientific breakthrough. “It was all quite depressing,” he admitted.

However, Spector now emphasizes that our dietary choices can significantly influence the prevention or delay of dementia. He advocates for an anti-inflammatory diet as a key preventative measure.

Spector explained, “Recent research indicates that inflammation in the brain, which can quietly persist at low levels for extended periods, is a major contributor to dementia. This inflammation often stems from diets high in ultra-processed foods, sugar, and fat.”

Nuts and fish

Tim suggests that incorporating more nuts and seeds into your diet is a “good place to start”. He explained: “They’re anti-inflammatory, which means they support our gut microbes to produce chemicals that interact with our immune system to reduce inflammation in the brain.”

Additionally, they are an “excellent” source of omega-3, a nutrient known for its brain health benefits. He added: “Studies have linked eating enough omega-3s with slower rates of cognitive decline and a lower risk of dementia. It’s especially important to get enough omega-3s as you get older, as your brain needs to repair itself more.”

One of his primary recommendations is to increase the intake of nuts and seeds. “These foods are anti-inflammatory, supporting gut microbes to produce chemicals that communicate with our immune system and help reduce inflammation in the brain,” Spector advised.

30 plants a week

He also highlighted the importance of fibre in combating dementia. This is because certain fatty acids, which have been shown to reduce dementia risk, are produced when the gut breaks down fibre. To maximise your fibre intake, he recommended aiming for 30 plants per week. While this might seem challenging, he clarified that this doesn’t just refer to fruits and vegetables.

Plants encompass legumes, whole grains, herbs and spices. Tim explained: “When you have a rich variety of plants in your diet, they calm everything down in the brain. They’re also rich in minerals and nutrients that the brain needs. As you get older, it can seem difficult to incorporate new foods into your diet. But just like stretching your brain is important, stretching your gut microbes and learning to enjoy new foods is also key.”

An easy method to increase your plant consumption is to aim for as much colour and variety on your plate as possible.

Reduce sugar and ultra-processed foods.

Whilst certain foods reduce inflammation in the body, others can trigger the opposite reaction. This includes foods laden with sugar and those classified as ultra-processed. Tim stated: “Research from ZOE showed that foods high in saturated fat content and refined sugars cause more inflammation after a meal. These include ultra-processed foods because, as well as being low in fibre, they contain unhealthy fats and are more likely to be high in refined carbohydrates and added sugar.” If you’re someone who snacks frequently and enjoys salty foods like crisps, Tim suggested replacing these with alternatives such as olive oil crisps, mixed nuts and olives or peanuts.

Consume alcohol occasionally

Alcohol poses a similar threat to brain health as sugar and ultra-processed foods when it comes to dementia risk. Tim cautioned against surpassing the NHS-recommended weekly limit of 14 units (equivalent to approximately six medium glasses of wine or six pints of four per cent beer).

For optimal brain health and reduced dementia risk, consuming less is “ideally” preferable. Tim elaborated: “However, if you prefer to have a drink or two when you’re out socially, I think it is fine. Yes, there are risks of drinking alcohol but occasionally sharing a glass of wine with friends is a balanced way to approach drinking.”

Where possible, consider alternatives such as low-alcohol beer or gut-friendly kombucha. Tim reinforced his message on Instagram, sharing a video with identical guidance and revealing that adhering to a brain-healthy diet could slash Alzheimer’s disease risk by 53 per cent.

To reduce your dementia risk, the NHS advises:

1. Eating a balanced diet
2. Maintaining a healthy weight
3. Exercising regularly
4. Keeping alcohol within recommended limits
5. Stopping smoking
6. Keeping your blood pressure at a healthy level
7. Having an active social life