Dementia is a disease that plagues many people. While causes such as Alzheimer's disease may not be reversible, many of the underlying causes of dementia can be slowed or reversed through preventive care, including altering your diet. Researchers have found evidence that adding omega-3 fatty acids, such as the ones found in fish oils and nuts, to your diet can lower your risk of developing dementia.
Vascular Health and Dementia
According to the Mayo Clinic, the onset of dementia may be caused by a reduction in blood flow to the brain, a condition referred to as vascular dementia. Omega-3 fatty acids have been shown to improve heart and vascular health by contributing to a reduction in blood pressure and cholesterol levels. This reduces the likelihood of plaque buildup in your arteries, which reduces your risk of stroke, a common cause of vascular dementia.
Saturated Versus Unsaturated Fatty Acids
A Mayo Clinic study on aging beginning in 2004 shows that eating more monounsaturated and polyunsaturated fatty acids, when compared to saturated fatty acids, can decrease your level of mild cognitive impairment. Omega-3 fatty acids, in particular, are known to play a role in the support of nerve cell membranes. Increasing your consumption of omega-3s and decreasing your consumption of saturated fats may help protect your nerve cell membranes, keeping them intact for longer and decreasing your chances of cognitive decline and dementia.
Omega-3s in the Brain
Omega-3 fatty acids are found in high concentrations in the brain and have been shown to play an important role in cognitive function, says the University of Maryland Medical Center. The only way to increase the level of omega-3s in your brain is to ingest them, because your body is not able to manufacture them internally. For this reason, eating foods known to contain omega-3s may help slow the effects of cognitive decline, which may lead to dementia if left unchecked.
Sources of Omega-3s
Increasing the level of omega-3 fatty acids in your brain, and thereby slowing the onset of dementia, is as simple as eating foods that have been found to contain high levels of the nutrient. Foods that contain omega-3s include plants such as algae, seafoods containing krill, nut oils and fish. Doctors at the University of Maryland Medical Center recommend eating fish high in fats, such as mackerel, trout, salmon, sardines and halibut, a minimum of twice per week to keep your omega-3 levels at a healthy level.
References
- Mayo Clinic; Deciphering Dementia: Many Disorders can Cause Loss of Brain Function; July 6, 2010
- Mayo Clinic; Diet May Lower Risk of Cognitive Impairment, Mayo Clinic Researchers Find; Jan. 25, 2011
- Mayo Clinic: Dementia: Alternative Medicine
- University of Maryland Medical Center: Omega-3 Fatty Acids
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