Skip to content

Eating

I think I've got dementia, so what should I eat to stay well?

There’s some evidence that good nutrition can make a difference if you're living with dementia

Can what we eat improve our health and wellbeing, including brain health? Some studies suggest so. Over many decades research has pointed to good nutrition being key when it comes to staying well. And in those living with Alzheimer’s, eating well can even slow the disease’s progress.

In contrast, being dehydrated and ill-nourished can lead to mood swings and irritability and lead to health issues, such as high blood pressure and poor heart health, as well as dental problems.

See the planner

Create an online care plan

Login
Find out more
Conversations

Create an online care plan 2

Find out more
See the planner

Create an online care plan 3

Find out more

What does eating well mean?

We all know that ultra processed food, such as crisps, sweets, biscuits, fizzy drinks and fast food are not great for our health. By swapping these snacks and convenience options for more wholesome, nourishing, real food, we could enjoy improved overall health.

In fact, studies indicate that swapping out convenience foods for a Mediterranean-style diet is beneficial for many reasons. And additional research shows that reducing high blood pressure by adjusting what you eat could also play a role in reducing the risk of dementia.

What to eat

Before making big changes to you diet, speak to your GP, but in summary, it’s advised that we all try to include the following foods in our weekly meal plan:

  • Green leafy vegetables, such as cabbage, spinach, kale

  • Berry fruits, including strawberries, blueberries and raspberries

  • Nuts – raw, unsalted and unflavoured

  • Whole grains, such as brown rice and quinoa

  • Legumes – peas, kidney beans, lentils, chickpeas etc

  • Olive oil

  • Fish, at least once a week, but try for twice – and include an oily fish like salmon, sardines, mackerel and trout

Top tips for a better diet

People often find it easier to eat well if they get organised and plan meals and snacks. By writing a shopping list and knowing what you plan to eat on set days, then including meal prep to your daily routine, you’ll find enough time to eat well and avoid getting so hungry that you’ll just eat whatever’s to hand.

Here are some ways that you can help yourself to eat well:

  • Shop for healthy snacks you can graze on:

    • fruit e.g. apple slices, berries

    • oat cakes

    • houmous

    • unpitted olives

    • carrot and celery sticks

    • cubes of cheese

    • cucumber slices

    • yogurt

  • Keep a lidded drinking cup with straw close to hand and top it up with water in the morning. You can buy ones with lines/timed markers on the side – a handy visual to remind you to stay hydrated.

  • Keep the freezer full of ‘cook from frozen’ meal options, healthy ready meals and home-cooked dishes. Include protein with every meal as it keeps you feeling fuller for longer.

  • Stock the cupboard with easy-cook options. Add eggs to your shopping list – they’re great for fast meals.

  • Use a planner to organise your meals for the week. Decide on meal options and recipes in advance of heading to the shops or ordering your shopping, so you always have what you need to hand and can plan to eat a balanced diet.

Finally, NHS guidelines state that we should all be taking vitamin D from September to April in the UK to help regulate our calcium and phosphate levels and keep bones, teeth and muscles healthy.