Can Following a Mediterranean Diet Reduce the Risk of Developing Dementia?

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Scientists have conducted many studies into whether there is a link between the diet you eat and the likelihood of you developing dementia. Some have even found that following specific diets may reduce the risk of suffering from this debilitating condition later in life. According to the Alzheimer’s society, the best diet to follow if you want to reduce the risk of suffering from dementia is a Mediterranean diet and evidence also shows that this diet also helps with reducing the risk of developing memory and thinking problems.

What is a Mediterranean Diet?

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Mediterranean diet is now a term used to describe a diet that is influenced by the ingredients traditionally used in the region surrounding the Mediterranean Sea. It is typically high in fruits and vegetables. Other food groups that are largely used in this type of diet are cereals and legumes. The diet includes a moderate consumption of dairy and oily fish, while it is low in meat content. Other foods that are rarely used are those that are high in sugar and saturated fat.

Studies into Mediterranean Diet and Dementia

There have been many studies into the benefits of a Mediterranean diet. One of the earlier studies was conducted in the 1960s and this showed that there were lower rates of heart attacks amongst men living in Mediterranean regions. Further studies have also shown links between following this diet and reduced rates of type 2 diabetes. In terms of dementia, studies began into links between this diet and a decreased risk of dementia when scientists learned that those who followed this diet experienced fewer problems with memory and thinking. Recently, more research was conducted to pull all the previous findings together to learn more about the potential link between following a Mediterranean diet and a lower risk of dementia development.

How Does a Mediterranean Diet Reduce the Risk of Dementia?

One reason it is believed that this diet can impact on the chances of developing dementia is that many of the foods eaten are high in antioxidants. These can help to protect brain cells against the damage caused by conditions such as Alzheimer’s disease. The diet can also reduce the signs of inflammation and lower cholesterol levels. Both factors are proven to have an impact on memory and thinking. It is important to note that there have been some inconsistencies amongst the studies and it is possible that the reason people eating a Mediterranean diet have lower rates of dementia is simply as a result of this group of people living a generally healthier life.

Is Diet the Only Factor?

Of course, eating a Mediterranean diet alone will not reduce the risk of developing dementia as there are many other factors that are believed to contribute to the development of this condition. Some people are genetically predisposed to develop dementia and there is some evidence to suggest that you are more likely to develop dementia if someone else in your family has suffered from this condition. Lifestyle factors also play a part, so reducing alcohol intake, not smoking, and exercising regularly are all important steps to take to reduce the risk of developing dementia in the future.

To learn more about working with people with dementia, visit  https://www.createcare.co.uk/ and check out the range of courses available.

Source: https://www.alzheimers.org.uk/info/20010/risk_factors_and_prevention/149/mediterranean_diet

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Sorting Out My Vitamin D Deficiency

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A couple of years ago, I was suffering from health problems and visited my doctor. One of the many tests he ordered was a blood test to check my levels of vitamin D. I was found to have a significantly low level of vitamin D in my body. This accounted for many of my symptoms, including fatigue, joint pain, skin rashes, blurred vision, and depression.

The doctor prescribed me with a high dose of vitamin D supplements. However, I also discussed with him the steps I could take to improve my vitamin D levels myself. The main source of vitamin D is sunshine and this explains why it is often referred to as the sunshine vitamin. I was spending hours sitting at the computer working as a freelance copywriter, so it was no surprise when he told me I needed to spend more time outdoors. From that point on, I started going for three or four long walks a week.

Although vitamin D is not found in many foods, there are some good sources of this vitamin and diet really does make a difference. Some of the foods that contain vitamin D are orange juice, fortified cereals, egg yolks, and oily fish, such as tuna steaks. I started to include these in my diet as much as possible. These are all foods that I started to include in my diet. 

Through a combination of supplements, dietary changes, and spending time outdoors walking all made a big difference. In just two months, my vitamin D levels had raised significantly. My energy levels increased, I suffered less with joint pain, and my moods were improved. A further bonus was that I lost weight and toned up from all that walking. 

Unfortunately, I have slipped back into bad habits. I am back spending too long at my computer and snacking while working instead of eating proper meals during the day. As a result, my vitamin D levels are low again.

At least now, I know what I can do to make the change. I need to resume my walking regime and start eating breakfast again. Hopefully, I can get my health back on track.