Curb Dementia Risk with Omega-3 by Ashleigh Feltham Accredited Practising Dietitian and Accredited Nutritionist

Quality of life in our older years is largely determined by lifestyle choices. As you age, your risk of developing certain conditions increases, reducing your quality of life. While there are factors out of your control, lifestyle choices, including diet, may play an important role in curbing your risk of developing dementia.

Dementia is defined by the Alzheimer’s Association as ‘a general term for loss of memory, language, problem-solving and other thinking abilities that are severe enough to interfere with daily life. Alzheimer’s is the most common cause of dementia.’ With an ageing population, reducing the risk of dementia is crucial.

Seafood has a matrix of nutrients that may help reduce your risk of developing dementia. These nutrients include vitamins B12 and D, and magnesium. New research adds another nutrient to help reduce your risk of developing dementia: omega-3. Omega-3 fats are essential polyunsaturated fats – essential because our bodies don’t produce omega-3; we need to obtain it from the food we eat.

Experts the world over recommend including seafood two to three times a week, with one serve being one hundred grams of cooked-weight seafood. Fatty fish, like salmon, sardines, herring and mackerel, contain more omega-3, but any seafood you enjoy will benefit your health overall.

New research reveals the effects of omega-3 fat levels on the risk of developing dementia. There were 440,750 people without dementia in the study. A follow-up nine years and three months later found 7,768 new cases of dementia.

The participants with higher levels of polyunsaturated fats, including both omega-3 and omega-6 polyunsaturated fats, in their blood had less risk of developing dementia. Furthermore, there was a 7% decreased risk of developing dementia in participants taking fish oil supplements.

Omega-3 polyunsaturated fats are known to have anti-inflammatory properties. These properties help keep the body in a healthier state; chronic inflammation is linked to chronic diseases and affects brain health. Researchers found a significant association between fish oil supplementation and omega-3 polyunsaturated fats with peripheral immune markers. These markers are used to predict inflammatory disease, which is linked to the risk of cognitive decline and dementia.

Further good news is that participants with higher levels of polyunsaturated fats in their blood were also seen to have more grey matter volume and white matter microstructural integrity. This ultimately means the structure of the brain is in a healthier state.

Take home message

Living a long life is a blessing if it is matched with quality of life, allowing you to live to the fullest. While certain factors, such as genetics, are out of your control, you can dictate your lifestyle choices. Diet is one lifestyle factor that helps reduce your risk of developing dementia. Seafood, as part of an overall balanced diet, plays an important role in helping your brain to stay healthy and sharp, curbing your risk of developing dementia.

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