Memory lapses, in older adults, are no longer brushed off as just ageing, in India. Dementia, a condition that steals thought, memory, and daily independence, is a growing health challenge. With nearly 8.8 million Indians over 60 already affected, experts are urging families to look beyond medicines. Dementia includes Alzheimer’s, vascular dementia, Lewy body dementia, and more.
A positive lifestyle is not a cure for dementia, but it is powerful prevention, says Dr Narendra K Shetty, Chief Wellness Officer at Kshemavana Naturopathy and Yoga Centre, Bengaluru. Symptoms of dementia range from memory loss and confusion to sudden shifts in mood and empathy. “Because the brain controls both thought and behaviour, dementia makes people vulnerable socially and emotionally, not just medically,” adds Dr Shetty.
What is striking, however, is how lifestyle factors, especially diet, can help reduce risk. Multiple studies now show that eating patterns which protect the heart also safeguard the brain. “Our body does not separate brain from body. Blood circulation, inflammation, oxidative stress, these affect neurons just as much as arteries,” he explains.
Dr Shetty shares 5 dietary approaches that may protect your memory:
Dash diet balances the body: Developed to tackle high blood pressure, the DASH diet is rich in fruits, vegetables, and whole grains, while low in salt and red meat. This boosts heart health and, in turn, brain resilience.
Mediterranean diet feeds the brain: Packed with olive oil, nuts, fish, and fresh produce , this diet is rich in antioxidants and good fats. Studies link it to lower Alzheimer’s risk and slower memory decline.
Keto diet offers new energy: By reducing carbohydrates and increasing healthy fats, the ketogenic diet creates ketones, an alternate brain fuel. Early research suggests this may support memory in certain conditions.
Mind diet combines the best: A hybrid of the Mediterranean and DASH diets, the MIND plan highlights leafy greens, berries, and nuts. It is specially designed to delay cognitive decline.
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Vegetarian diet nourishes naturally: Plant-based diets provide antioxidants and anti-inflammatory compounds. But vegetarians should be mindful of vitamin B12 and omega-3 intake, both vital for brain health.
Foods to avoid for brain health: “Excessive alcohol, sugary drinks, red or processed meats, and ultra-processed foods can all harm cognition and accelerate decline,” informs Dr Shetty.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for a specific health diagnosis.
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