The diet for life that reduces your risk of dementia

McManamon confirms: “We’ve got at least 10 years of research, mainly from the US, saying these foods can help lower the risk of dementia, and then, separately, they can also slow the loss of brain function that we may have as we get older.”

Stoffels adds: “As a psychiatrist I would recommend patients to follow the MIND diet because it is easy to understand, doesn’t call for a complete elimination of food groups, but most importantly, because there is significant evidence it works.”

Variety and “eating the rainbow” is key. Recommended foods include:

Leafy greens: spinach, kale, and other greens should be consumed at least six times a week.
Other vegetables: Aim for a variety of vegetables, particularly colourful ones, such as peppers and tomatoes daily.
Berries: blueberries and strawberries at least twice a week
Nuts: A handful of nuts at least five times a week. McManamon says almonds and walnuts are best known for their health properties but suggests mixing with other nuts such as pecan nuts.
Whole Grains: oats, brown rice, and quinoa.
Fish: Aim for fatty fish like salmon, trout, mackerel and sardines at least once a week.
Poultry: Chicken or turkey should be consumed at least twice a week.
Beans: Beans and legumes such as lentils, chickpeas and cannellini beans should be included several times a week.
Olive oil: Use olive oil as the primary fat source rather than butter or coconut oil which are high in saturated fat
Wine: A glass of red wine is allowed in moderation (one glass per day), although this, sadly, is debatable.

As well as following the list, McManamon advises that the key to success is variety.

“There’s research that strawberries can help us to reduce our blood glucose levels, or reduce the risk of diabetes. And the kind of the polyphenols that are in the blueberries can specifically help in terms of brain function and memory.”

She adds that frozen berries are much cheaper and are as good as, if not better, than fresh, having been picked and frozen immediately, preserving nutrients.

On the oily fish front, smoked mackerel fillets are not a good substitute for fresh ones, as smoked fish is considered unsuitable for high risk groups, including pregnant women and those with compromised immunity.

She also, sadly, has some spirit-dampening news about the inclusion of red wine on the list.

“Alcohol is a big bone of contention, because technically, that is part of this diet. However, the World Health Organisation has classified alcohol as a carcinogen, and we know that the alcohol in excess can cause brain damage as well as brain related dementias.

“Maybe 10 years ago, people might have been saying having one glass of red wine might be part of a normal day on the MIND diet (as they did with the Mediterranean diet). But now with more research of how harmful alcohol is to our health, I would not condone it. Technically there isn’t a safe level. I would go back to the government advice, have some alcohol free days and limit the number of units that you have.”

The main culprits include:

Red meat, including processed meats, such as bacon and salami: Limit consumption to no more than three times a week.
Butter and margarine: Reduce intake to less than one tablespoon per day.
Cheese: Limit to less than 30g a week.
Sweets and pastries: Consume these no more than five times a week.
Fried or fast foods: limit to less than once a week.

McManamon points out that by including more “good” foods in your diet you will naturally displace the “bad” ones.

How to get started with the MIND diet

The diet is suitable to start at any age. McManamon points out: “Your brain is still developing up to about the age of 25, so it’s going to nurture your brain up to that age, and then your brain is then going to go through a period of decline. So this is absolutely something that is beneficial for all ages, and can be part of family meals.”

She also emphasises that it’s never too late to make a change. “Very recently it was shown that, even in older people, making this change to the MIND diet helped with their memory.”

Choose one each from the below, making sure to eat moderate portions.