Brain Health and Reduction of Risks for Dementia

The Health Promotion Board of Singapore has been promoting the importance of a balanced diet: a diet low in sugar, salt and saturated fats, and that has adequate fluids. With regards to a diet for brain health, an increasing amount of evidence has pointed towards the benefits of a Mediterranean diet and other kinds of dietary habits that support brain health. We do not need to drastically change our diet to resemble a Mediterranean one, or to modify it to abide strictly by other recommendations. Instead, we can adopt and incorporate some of these diets’ components into our own cuisines, like those we have in Singapore, based on the scientific evidence supporting their benefits.

• Avoid processed foods and use more fresh ingredients – This does not mean having to buy premium organic ingredients (ingredients free of pesticides, fertilizers and other artificial components). We only need to reduce our intake of canned, processed, and instant ready-to-eat foods (including fast foods) where possible. Instead, get fresh ingredients, and wash and prepare them before cooking. Freshly prepared and cooked foods are certainly more nutritious and beneficial for people of all ages.
• Include wholegrains – Carbohydrates are more beneficial for us in their unprocessed and natural forms. They encourage our body’s metabolic processes to work optimally. Though cuisines that people in Singapore eat sometimes feature refined rice as a staple, it is possible to make small adjustments for better health by assigning some days in the week on which we consume unprocessed carbohydrates such as brown rice, quinoa, and oats.
• Include pulses in meals at least twice a week – Protein is broken down into amino acid components to help repair the cells in our body. Though meat is a rich source of protein in many diets, there are also healthier alternatives to getting adequate protein in your diet. Pulses or legumes such as beans, peas and lentils are examples of healthy protein sources. In Asian cuisines, tofu, which is made from soybeans, is an example of a protein-rich ingredient that can be easily paired with many other foods for a delicious meal.
• Eat plenty of fruits and vegetables every day – Anti-oxidants help to slow down some of the mechanisms of the ageing process. Fruits like blueberries and vegetables like beetroot are rich sources of anti-oxidants. We can eat salads with healthy dressing – made with ingredients that are not processed, and that include healthy fats (see below) – and include fresh fruits and vegetables in every meal.
• Healthy fats for healthy brain function – A major component of the human brain comprises fatty tissue that plays a vital role in the proper transmission of micro-electrical signals. The brain is one of the organs in our body that has the highest percentage of fats. Healthy fats can be derived by consuming fish oils (e.g. from salmon), unprocessed nuts and seeds, cooking oils and salad dressing from olive, rapeseed and sunflower oils.

The key take-home message is that we should increase our intake of freshly prepared and unprocessed foods. A Mediterranean type of diet rich in foods which benefit the heart, blood vessels and gut will improve brain health because these body systems work closely together.