The healthy brain diet for older Australians

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Ita Buttrose’s Australian of the Year win has raised the profile of dementia in Australia. The organisation she spearheads, Alzheimer’s Australia, recommends these nutrient rich foods that may help to maintain the health of your brain as you get older. By Rosie Brogan.

Brain health

‘Dementia’ itself, of course, isn’t a specific disease. Instead it’s an umbrella term for symptoms associated with over 100 diseases that each affect brain function. Usually, what unites all of these is the usual gradual and irreversible cognitive decline.

According to the latest figures from the Australian Institute of Health and Welfare, in 2011, almost 300,000 Australians had dementia. 62 per cent of this group were women, and 74 per cent were aged 75 years or older.

Although that’s a sombre point, the good news is there’s a bounty of scientific research being conducted on how to help protect brain health and maintain cognitive function.

It’s early days, but promising results are emerging about following a diet that at its core advocates:

1. A high intake of antioxidant-rich foods
2. Lowering saturated fat intake and boosting your intake of mono- and polyunsaturated fats; and
3. Eating foods from the Mediterranean diet: lots of fruit, vegies and legumes; fish; olive oil; and slim amounts of meat

Alzheimer’s Australia recommends that we include the following as part of our regular diet for healthy brain function:

Antioxidants
Regarding the antioxidants, polyphenols and flavonoids – all found in fruits and vegetables:

“Recent studies are finding an association between higher intakes of these and a lower risk of dementia. Randomised intervention trials have not yet been conducted for these antioxidant nutrients. More research is needed, but increasing your intake of fruits and vegetables has other health benefits so there is no need to delay this dietary change.”

“Antioxidants help to prevent oxidation, a process that damages our cells, including brain cells.”

Fats
“A high intake of saturated fat has been associated with increased risk of developing dementia. However, moderate to high intakes of monounsaturated and polyunsaturated fats have been associated with reduced risk for dementia.

“In one study, moderate intake of unsaturated fats at midlife reduced the risk of dementia in late life by around half. Moderate saturated fat intake approximately doubled the risk.

“Although more studies are needed, reducing excess saturated fat and including moderate amounts of unsaturated fats has other health benefits. So there is no need to delay this dietary change.”

The Mediterranean Diet
“Higher adherence to the Mediterranean diet has been found to be associated with a lower risk of cognitive decline. The traditional Mediterranean diet is low in saturated fat and high in antioxidants.”

The link between weight and brain health

The US ‘Alzheimer’s Association’ reports that a long-term study of 1,500 adults found that someone who’s obese in middle age is twice as likely to develop health problems associated with cognitive decline in later life.

For more information, see Your Brain Matters: yourbrainmatters.org.au/

References available on request