A doctor has advised following a Mediterranean-style diet to help prevent dementia, following research linking ultra-processed foods to a higher risk of the disease. Dr Simpson shared his recommendations in a TikTok video and a blog post, emphasizing that the diet is not about strict menus but a formula of whole, nutrient-dense foods.
Study Links Ultra-Processed Foods to Dementia Risk
A 2022 Chinese study examined the effects of ultra-processed foods on 72,083 participants. Among them, 518 developed a form of dementia, including 287 diagnosed with Alzheimer's disease and 119 with vascular dementia. The findings confirmed that those who regularly consumed ultra-processed foods faced a greater risk of developing dementia compared to those who avoided them.
Doctor's Advice: The Mediterranean Diet
"Have a healthy, Mediterranean-style diet," Dr Simpson advised. "This isn't just what they eat in the Mediterranean, it's an actual formula of foods that you can eat from any cuisine." In a blog post, he elaborated: "The Mediterranean diet isn’t about following a strict menu or buying expensive specialty ingredients. It’s about focusing on whole, nutrient-dense foods and following an algorithm: more plants, more healthy fats, and fewer processed foods. It’s not a fad - it’s a way of life that’s been proven to improve long-term health."
How to Follow the Mediterranean Diet
Dr Simpson outlined a simple structure for meals:
- Fruits and vegetables: Aim for at least 250 grams of vegetables and two servings of fruit per day. Vegetables should be the focus of meals, while fruits can be snacks or desserts.
- Whole grains: Consume 250 grams daily, choosing options like brown rice, quinoa, and whole wheat bread for fibre and energy.
- Legumes: Incorporate at least 56 grams of beans, lentils, or chickpeas daily for plant-based protein and fibre.
- Healthy fats: Use olive oil as the primary fat source (two to four tablespoons per day) and eat two servings of fatty fish per week, such as salmon or sardines.
- Dairy: Moderate amounts of low-fat options like Greek yoghurt and cheese are allowed.
- Alcohol: Limit to around 150ml of red wine per day, preferably with meals.
Importance of Exercise and Reducing Alcohol
Dr Simpson stressed the need for at least three hours of exercise per week and cutting down on alcohol. "If exercise were a pill, we would prescribe it to everyone," he declared. "And you know the effect that alcohol has on your cognitive ability in the short term after you drink it. It also has a long-term effect on your brain - and people who drink more alcohol have more cognitive decline than those who don't."
Alzheimer's Society Endorses the Diet
The Alzheimer's Society also advocates for the Mediterranean diet. "For most people, following the Mediterranean diet is a good way to ensure a healthy diet, which may be important for maintaining good brain function," the charity advises online. "One of the reasons that the Mediterranean diet is thought to be beneficial is because it is high in antioxidants from fruits and vegetables. These may help to protect against some of the damage to brain cells associated with Alzheimer's disease. Research has suggested that this may be beneficial to help maintain memory and thinking skills." The charity noted that studies looking specifically at dementia have been inconsistent, but a recent large study suggested that sticking to a Mediterranean diet could reduce dementia risk by up to 23 percent.
