According to recent research, people with cardiometabolic diseases (CMDs) — like type II diabetes, high blood pressure, or heart disease — who followed an anti-inflammatory diet had a 31% lower risk of developing dementia compared to those who didn’t adopt this diet.
That’s huge!
Why is this? The anti-inflammatory diet seems to shield the brain from damage. In this study, brain scans showed that those following an anti-inflammatory eating plan had healthier brains, with more gray matter—crucial for thinking and memory, and fewer signs of damage in the white matter — which connects different areas of the brain.
This suggests that an anti-inflammatory diet may not only reduce the risk of dementia but also improve brain health overall, especially for people with CMDs.
Why Inflammation is So Bad for Your Brain
Inflammation plays a big role in chronic diseases like heart disease, diabetes, and even stroke, but it also significantly impacts your brain. When inflammation lingers in the body, it can lead to the buildup of harmful proteins in the brain, which could speed up cognitive decline and lead to dementia.
High levels of inflammation are also linked to white matter hyperintensities—small lesions in the brain that have been associated with memory issues, slowed thinking, and increased dementia risk.
On top of dementia, chronic inflammation is a major contributor to stroke, heart attacks, and other complications. So, managing inflammation can be a game changer for your overall health and brain function.
What to Eat for an Anti-Inflammatory Brain Boost
Thankfully, eating an anti-inflammatory diet isn’t difficult. It’s packed with delicious, nutrient-dense foods that nourish not just your brain but your entire body.
Here are some foods to consider:
- Leafy greens (spinach, kale) – full of antioxidants that combat inflammation.
- Berries (blueberries, strawberries) – rich in flavonoids that protect the brain.
- Nuts (walnuts, almonds) – loaded with healthy fats and vitamin E.
- Olive oil – a staple in Mediterranean diets, known for its heart and brain health benefits.
- Fatty fish (salmon, mackerel) – high in omega-3 fatty acids, essential for reducing brain inflammation.
- Legumes (beans, peanuts – that’s right, peanuts aren’t nuts!) – excellent source of plant-based protein.
- Whole grains (brown rice, quinoa) – help regulate blood sugar levels and reduce inflammation.
Don’t forget one of the easiest brain foods you can enjoy daily—eggs!
They’re packed with B vitamins, especially B6, B12, and folic acid, which are known to support brain health and cognitive function.
Start Small, Reap Big Benefits
Switching to an anti-inflammatory diet might seem overwhelming, but you don’t need to overhaul your lifestyle overnight. Start by swapping out processed snacks for nuts or adding a handful of berries to your breakfast. These small changes can make a big impact on your brain health.
Likewise, consider giving your brain some extra love! Adding tocotrienol supplements to your daily routine is a simple way to boost your anti-inflammatory diet intake as tocotrienols have strong anti-inflammatory action. This powerful antioxidant helps fight inflammation and supports overall brain health.
Want to learn more about how tocotrienols can benefit your brain? Click here to find out more.
Reference:
- Dove, A., Dunk, M. M., Wang, J., Guo, J., Whitmer, R. A., & Xu, W. (2024). Anti-inflammatory diet and dementia in older adults with cardiometabolic diseases. JAMA Network Open, 7(8), e2427125. https://doi.org/10.1001/jamanetworkopen.2024.27125
- https://www.medicalnewstoday.com/articles/324044#berries (anti-inflammatory food suggestions)
