Unlocking the secrets of brain health: surprising foods and habits to combat dementia

The critical role of lifestyle choices in mitigating the global impact of dementia by 2050, focusing on dietary habits, risk factors, and cognitive stimulation.

As of 2025, dementia poses a significant global challenge, with over 55 million individuals affected worldwide, including approximately 1.2 million in Italy alone. The majority of these cases, around 60-70%, are attributed to Alzheimer’s disease. Projections suggest these numbers could triple by 2050 due to population aging. Recent research highlights that addressing key risk factors could reduce dementia incidence by up to 40%. These factors include physical inactivity, smoking, alcohol abuse, and social isolation, alongside medical conditions like hypertension, obesity, and diabetes. Nutritionist Fabio Mariniello emphasizes that adopting a healthy diet, particularly the Mediterranean diet, can significantly lower the risk of neurodegenerative diseases, even if it cannot completely eliminate it.

Understanding dementia’s growing prevalence

By 2050, the prevalence of dementia is expected to triple, driven primarily by an aging global population. Currently, more than 55 million people live with dementia, a figure that highlights the urgent need for effective prevention and intervention strategies. Alzheimer’s accounts for the majority of dementia cases, underscoring the importance of targeted research and public health efforts. While the mechanisms behind dementia development remain largely unknown, it is clear that lifestyle choices play a substantial role in its prevention.

Key lifestyle risk factors impacting dementia incidence

Recent studies indicate that addressing major lifestyle risk factors could significantly reduce the incidence of dementia. These factors include physical inactivity, smoking, excessive alcohol consumption, and social isolation. Additionally, medical conditions such as hypertension, obesity, and diabetes are crucial determinants of dementia risk. By focusing on these areas, individuals can potentially lower their risk of developing neurodegenerative diseases, contributing to a healthier aging population.

The Mediterranean diet’s protective role

Nutritionist Fabio Mariniello highlights the protective role of a healthy diet against neurodegenerative diseases. The Mediterranean diet, rich in polyunsaturated fatty acids and low in toxic metals like aluminum, emerges as particularly effective. This dietary approach emphasizes the consumption of foods like fish, nuts, and olive oil, which are known to have protective effects on brain functions such as memory and cognitive processes.

Beneficial foods and nutrients for brain health

Foods rich in polyunsaturated fatty acids, such as oily fish, nuts, and seeds, are highly recommended for supporting brain health. Vitamin E, found in olive oil, nuts, and eggs, is crucial for slowing the progression of neurodegenerative diseases. Eggs, in particular, provide choline, which supports the function of microglia, the brain cells responsible for cleaning neuronal tissue.

The cognitive benefits of Mediterranean herbs and spices

Mediterranean herbs and spices, including licorice and rosemary, have shown potential in improving cognitive abilities. Rosemary, in particular, contains anti-inflammatory and antioxidant compounds that support the central nervous system and memory. Its compound, carnosic acid, can cross the blood-brain barrier, directly targeting brain inflammation.

Foods to avoid for maintaining brain health

Mariniello warns against certain foods that may harm brain health, contributing to neuroinflammation and diseases like Alzheimer’s. Alcohol, especially when consumed excessively, poses a significant threat. Additionally, avoiding fried foods and saturated fats is crucial for a healthy diet, as poor dietary choices negatively affect all organs, including the brain.

The MIND diet and its implications for dementia

The MIND diet, a variation of the Mediterranean diet, is linked to cognitive improvements, even in Alzheimer’s patients. This diet emphasizes plant-based foods, limits saturated fats, and encourages the intake of fish rich in polyunsaturated fatty acids and nuts. Berries, rich in antioxidant polyphenols, are particularly valued in this dietary model.

Practical advice for cognitive stimulation

Mariniello advises keeping the brain active through intellectual stimulation. Activities such as sports, reading, writing, and listening to music enhance cognitive abilities. Conversely, a sedentary lifestyle, characterized by excessive television use, can be detrimental. Neurodegenerative diseases result from multiple factors, not just genetics, and a holistic approach to health is essential.

Riproduzione riservata © - WT