Anti-inflammatory foods help with cardiovascular and metabolic conditions, reducing dementia risk
The current study examined over 80,000 adults aged 60 and older, utilizing data from the UK Biobank. Participants were monitored for up to 15 years, with a median follow-up period of 12.4 years. The research specifically focused on individuals with cardiometabolic diseases (CMDs), such as heart disease, Type 2 diabetes and stroke, which are known to increase dementia risk.
Individuals with CMDs who followed an anti-inflammatory diet experienced a significant 31 percent reduction in dementia risk. This suggests that dietary modifications could play a crucial role in managing dementia risk, especially for those already vulnerable due to other health conditions.
Dementia, characterized by a decline in memory and cognitive function, is often associated with damage to brain cells. Alzheimer’s disease is the most common form of dementia. Previous research has established a connection between diet and dementia risk, with certain dietary patterns potentially slowing Alzheimer’s progression. Cardiometabolic diseases are known to heighten the risk of dementia.
Inflammation can stifle blood flow to the brain, cutting off oxygen and important nutrients, thereby starving the brain. Abigail Dove, the lead author of the study, pointed out that CMDs such as Type 2 diabetes and heart disease are indicators of inflammation and both inflammatory conditions individually increase dementia risk by 1.5 to 2 times. This risk is compounded when individuals have multiple CMDs.
The study suggests that anti-inflammatory diets significantly mitigate the risk by reducing systemic inflammation within the cardiovascular system, which is common in individuals with CMDs. Dove explains that inflammation can accelerate brain cell damage, leading to cognitive decline. For instance, CMDs like diabetes and heart disease can disrupt blood flow to the brain and damage brain cells, contributing to the development of dementia. Dove said that Type 2 diabetes exhausts the normal functions of the brain. “When excess sugar from the blood enters the brain, it can break down the protective coating that surrounds brain cells, making them less efficient and more vulnerable to damage,” Dove said, “Stroke occurs when blood supply to a part of the brain is cut off, essentially suffocating brain cells and leaving severely damaged tissue behind.”
Anti-inflammatory foods should form the basis of government dietary guidelines
For individuals interested in adopting an anti-inflammatory diet, Dove and other experts recommend including foods such as berries, nuts, fatty fish, avocados, green tea, olive oil, vegetables, turmeric and mushrooms. Conversely, reducing intake of sugar, refined carbohydrates, fried foods and alcohol may also help manage inflammation.
In the study, researchers assessed participants' diets using a detailed questionnaire, analyzing 206 foods and 32 drinks. Instead of focusing solely on specific foods, the study evaluated the inflammatory impact of nutrients and used this data to calculate an overall inflammation score for each diet.
Participants were divided into three groups based on their diet’s inflammatory impact: anti-inflammatory, pro-inflammatory and neutral. MRI scans were used to measure brain volume, revealing that lower systemic inflammation was associated with healthier brain markers and reduced dementia risk. The inflammatory diet was associated with neurodegeneration, loss of volume in the hippocampus region of the brain, which is responsible for memory processing.
Anti-inflammatory foods like fish, nuts, roots vegetables, berries, herbs and mushrooms improved cardiometabolic diseases; whereas, sugary foods, fried foods and refined carbohydrates worsened these health conditions. Studies like these can help pave the way for new dietary guidelines. The USDA food pyramid desperately needs an overhaul. Instead of including 12 servings of bread, cereal and pasta, it should include things like spirulina, beet root, turmeric, hawthorn berry, pomegranate, blueberries, lion's mane mushroom, cinnamon and many other nutrient-dense foods. Anti-inflammatory foods should provide the basis of any diet, for longevity and healthy cardiovascular and brain function into old age.
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