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How Your Diet Affects Your Brain: The Link Between Inflammation and Dementia

How your diet affects your brain: the link between inflammation and dementia.

Have you ever felt tired or foggy after eating junk food? That might be because some foods cause inflammation in the body, which can also affect the brain. Scientists have found that inflammation may increase the risk of Dementia, a condition that makes it hard for people to remember things and think clearly.


One way researchers study this link is by using something called the Dietary Inflammation Index (DII). This index measures how much a person’s diet causes inflammation. The higher the score, the more inflammatory the diet is. Let’s explore how DII and Dementia are connected and what foods can help keep the brain healthy.


What is the Dietary Inflammation Index (DII)?

The Dietary Inflammation Index (DII) is a system scientists created to measure how much a diet increases or decreases inflammation in the body. Some foods fight inflammation and help the brain, while others worsen inflammation.


Foods that increase inflammation (high DII score):

  • Sugary drinks

  • Processed meats (like bacon and hot dogs)

  • Fried foods

  • White bread and pasta

  • Fast food


Foods that lower inflammation (low DII score):

  • Fruits (like blueberries and oranges)

  • Vegetables (like spinach and broccoli)

  • Nuts (like almonds and walnuts)

  • Whole grains (like brown rice and oats)

  • Fatty fish (like salmon)


When people eat more inflammatory foods, their DII score goes up. A high DII score has been linked to a higher risk of diseases like heart disease, diabetes, and Dementia.


How Does Inflammation Affect the Brain?

Inflammation is the body's way of protecting itself from harm; when you get a cut, it turns red and puffy, indicating that your immune system is at work fighting infection. But when inflammation lasts too long, it can damage cells, including brain cells. This can lead to memory loss and problems with thinking, which are signs of Dementia.


Scientists believe that a diet high in inflammatory foods can:

  • Increase damage to brain cells, making it harder to think and remember things.

  • Raise the risk of Alzheimer’s disease, a common type of Dementia.

  • Cause poor blood flow to the brain, affecting learning and memory.


What Can You Do to Protect Your Brain?

The good news is that choosing the right foods can help lower inflammation and reduce the risk of dementia. The Dementia Society of America® recommends some easy ways to follow a brain-friendly diet:

  • Eat more colorful fruits and vegetables: The more colors on your plate, the better for your brain!

  • Choose whole grains: Swap white bread for whole wheat or brown rice.

  • Add healthy fats: Avocados, olive oil, and nuts are great for brain health.

  • Drink more water: Avoid sugary sodas and drink water or herbal teas instead.

  • Limit junk food: Eat fewer fast foods, fried foods, and processed snacks.


Conclusion

What you eat today can affect your brain health in the future. A diet high in inflammatory foods can increase the risk of dementia, but choosing healthy, anti-inflammatory foods can help keep your brain sharp. By eating well, you’re not just feeding your body—you’re also protecting your memory and future!


Author:  AI-Assisted Human-Edited Staff Writer


We do not endorse nor guarantee products, comments, suggestions, links, or other forms of content contained within blog posts that have been provided to us with permission, paid or otherwise. Dementia Society does not provide medical advice. Please consult your doctor. www.DementiaSociety.org


Additional Reading:

  1. Shivappa, N., Hébert, J. R., Rashidkhani, B. (2017).

    Dietary Inflammatory Index and Risk of Alzheimer’s Disease in Older Adults. Journal of Alzheimer’s Disease, 58(2), 515–523.DOI: 10.3233/JAD-161202


  2. Wirth, M. D., Shivappa, N., Davis, L., et al. (2018). The Dietary Inflammatory Index, Cognitive Function, and Dementia Risk: A Review of Observational Studies. Nutrients, 10(8), 1100. DOI: 10.3390/nu10081100


  3. Zamroziewicz, M. K., Paul, E. J., Zwilling, C. E., Barbey, A. K. (2018). The Role of Omega-3 Fatty Acids and the Dietary Inflammatory Index in Cognitive Aging and Brain Health. Nutritional Neuroscience, 22(10), 1–12. DOI: 10.1080/1028415X.2018.1476054


  4. Kesse-Guyot, E., Andreeva, V. A., Lassale, C., et al. (2017). Mediterranean Diet and Cognitive Function: A Review of Evidence. Advances in Nutrition, 8(4), 570–580. DOI: 10.3945/an.116.014480


  5. Harvard Health Publishing. How Inflammation Affects the Brain and Memory. https://www.health.harvard.edu

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