Anti-Inflammatory Foods Can Lower Dementia Risk, Study

By Adebowale Bello. B.Tech Microbiology. Freelance Health Writer

Varieties of anti-inflammtory foods available in Africa

The food you eat plays a critical role in your overall health, particularly your brain health. As diabetes and heart disease continue to rise across Africa, it's more important than ever to understand how your dietary choices can either protect or harm your cognitive well-being.

A newly published study has highlighted the potential of an anti-inflammatory diet to protect against dementia, particularly for those already dealing with conditions like diabetes and heart disease. This finding is especially significant for Africans, as many traditional diets naturally align with anti-inflammatory principles.

About The Study

The study followed over 84,000 adults aged 60 and above for up to 15 years, to explore whether an anti-inflammatory diet could support brain and cognitive health in people, with conditions such as type 2 diabetes, heart disease and stroke. Researchers used the Dietary Inflammatory Index (DII) to measure how inflammatory or anti-inflammatory participant’s diets were.

An anti-inflammatory diet, which promotes brain health, typically includes a variety of fruits and vegetables, whole grains, fish rich in omega-3 fatty acids, legumes, nuts and seeds. In contrast, a proinflammatory diet often consists of red meat, high-fat dairy products, refined grains and processed foods. 

The study's findings were compelling. People who followed an anti-inflammatory diet had a 31% lower risk of developing dementia compared to those who did not. Moreover, the onset of dementia in these individuals was delayed by about two years.

MRI scans of participants who adhered to this diet revealed healthier brain structures with larger gray matter volume, which is associated with better cognitive function. Reduced damage to the brain’s white matter showed improved brain connectivity.

What Does This Mean for You?

Many traditional African diets are naturally anti-inflammatory, rich in fruits, vegetables, whole grains and legumes. By embracing these traditional foods and reducing the consumption of processed items, you can potentially lower your risk of dementia and maintain better cognitive health as you age.

Adopting an anti-inflammatory diet doesn’t require drastic changes. Here are some simple tips you can start applying today:

• Eat more leafy green vegetables like spinach and pumpkin

• Eat more fruits like berries and oranges

• Choose whole grains such as millet or brown rice over refined grains

• Eat more fish, especially fatty varieties like mackerel or sardines

• Use herbs and spices with anti-inflammatory properties, such as turmeric and ginger, in your cooking

• Limit your intake of processed foods, sugary drinks, and red meat

By making these simple dietary changes, you can take meaningful steps to reduce your risk of dementia as you get older.

However, it's important to remember that diet is just one piece of the puzzle when it comes to brain health. Regular exercise, mental stimulation and social engagement are also crucial for maintaining cognitive function.

If you have an existing health condition, it's always wise to discuss any significant dietary changes with your doctor first. This ensures that your new diet complements your overall health needs.

In conclusion, taking care of your brain health can be as simple as making better food choices. By incorporating more traditional African foods into your diet and focusing on anti-inflammatory options, you're not just eating well—you’re also giving your brain the best chance to stay sharp as you age. It’s a small but powerful step towards a healthier, longer life.

Source: Dove, A., Dunk, M. M., Wang, J., Guo, J., Whitmer, R. A., & Xu, W. (2024). Anti-inflammatory diet and dementia in older adults with cardiometabolic diseases. JAMA Network Open, 7(8), e2427125. doi: 10.1001/jamanetworkopen.2024.27125. Available from here.

Related:

African Foods That Promote Brain Health

10 Things Africans Should Be Doing To Lower Dementia Risk

Published: August 24, 2024

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