An anti-inflammatory diet may be the way of reducing dementia’s risk

Summary: Certain foods are known to cause low-level chronic inflammation, which is now regarded as one of the less recognized causes of dementia. An inflammatory diet may also lead to other metabolic disorders, thus further increasing the risk of dementia. Therefore, researchers think that an anti-inflammatory diet may be an effective way to reduce dementia risk. They have already developed a dietary inflammatory index (DII), which divides foods into two groups, one that causes inflammation and others that lower inflammation. Thus, switching to a low-inflammation diet is one of the ways of staying healthy.

 Some disease conditions are quite challenging to understand, and dementia is one such condition. Unfortunately, more than a century of extensive research has failed miserably to explain the exact causes of dementia. Thus, there are no early biomarkers/tests to understand its risk.

There is a reason why dementia is so difficult to understand. It is more likely caused due to a range of reasons. However, it appears that dietary changes, lack of exercise, obesity, greater prevalence of various chronic ailments may ultimately increase inflammation and cause dementia.

In recent years, chronic-low grade inflammation has received specific attention for its role in various chronic ailments.

The role of acute inflammation is well understood. It is a defensive reaction causing swelling, local redness, increased blood flow and thus boosting local immunity and regenerative processes.

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However, low-level chronic inflammation is quite different. It is also called silent inflammation, as it may not produce many signs. Even if it produces symptoms, they are pretty challenging to identify. It may cause chronic fatigue, reduced resistance to seasonal ailments, minor changes in body functions.

This low-grade inflammation can be measured by monitoring the levels of homocysteine, C-reactive protein, IL-6, TNF-alpha, and other inflammation biomarkers.

Researchers think that this consistent low-grade inflammation is the cause of many health conditions, including dementia. This chronic inflammation is caused by diet, stress, obesity, medications, environmental toxins, other chronic disorders, and much more.

In recent years, the diet has received particular attention from researchers. Studies show that some foods reduce inflammation and others increase. Thus, there are inflammation-causing foods and inflammation-reducing foods. As diet is a modifiable factor, it is essential to understand its role in inflammation and chronic ailments.

Therefore, researchers have even developed a so-called dietary inflammatory index (DII). It classifies all foods according to their ability to cause inflammation. 

Of course, there are specific issues in understanding this role of diet in inflammation. For example, some of the nutrition-dense foods, like organ meat, are regarded as inflammation-causing foods. On the other hand, vegetable oils are classified as low inflammation foods, though they might cause inflammation in many.

Simply said, there are challenges in understanding the inflammatory or anti-inflammatory diet. At present, the understanding is limited. Moreover, it is worth understanding that this index is developed by keeping the standard US diet in mind. However, there are considerably dietary differences between various cultural groups and nations.

Nevertheless, it appears that foods like refined sugars, ultra-processed foods, red meat, soda, trans-fats are all sources of consistent low-level inflammation. Alcohol, smoking, substance abuse also increase inflammation. Additionally, some vegetable oils like safflower oil, sunflower oil, soy oil also appear to increase inflammation.

Researchers think it is vital to understand what foods can help lower inflammation and prevent dementia.

Below are some of the best anti-inflammatory foods identified by experts:

• High-quality fats like that from seafood, fish oil, wild-caught fish. These foods are rich in omega-3 fatty acids and thus may exert an anti-inflammatory effect.
• Fresh fruits and vegetables, especially low-starch vegetables, help lower inflammation. They are dense in micronutrients, vitamins, and minerals and thus promote tissue regeneration.
• Lean protein from poultry, eggs, the wild game also promotes tissue regeneration. Additionally, lean protein help manage satiety and help reduce blood sugar levels.
• Herbs and spices are rich in antioxidants, polyphenols, terpenes, and other bioactive compounds that are known to lower inflammation.