Anti-inflammatory diets have been rumored to prevent dementia. It’s no secret that dementia is a frighteningly common condition, affecting millions of people worldwide. But could an anti-inflammatory diet help to prevent it? In this blog post, we’ll explore research linking the two and what you can do to reduce your risk.

According to Life Extension magazine, “the journal Neurology reported an association between greater adherence to an anti-inflammatory diet and a lower risk of dementia.” It was discovered in a study involving 1,059 people averaging 73 years of age.”

All the participants were free of dementia at the start of the study. Three years later, six percent of the participants had developed dementia.

According to questionnaires the participants filled out before the study, one-third of participants with the highest inflammatory diet scores were three times more likely to develop dementia compared to those in the bottom third.

That’s a pretty scary outcome.

So let’s take a look at what an anti-inflammatory diet actually entails…

KEY POINTS

• Anti-inflammatory diets are centered around organic vegetables, fruits, and organically-raised fish and lighter meats.
• Anti-inflammatory diets avoid sugar, red meats,and processed foods (in other words, stick to food made from plants rather than food made in plants.)
• 2022 produced a number of excellent anti-inflammatory diet cookbooks.
• There are plenty of anti-inflammatory snacks and desserts available.

Table of Contents

What is an anti-inflammatory diet?

6 Reasons Why the Anti-Inflammatory Diet Works

Types of Foods Considered in an Anti-Inflammatory Diet

Recipes for an Anti-Inflammatory Diet

Anti-inflammatory Snacks

Anti-inflammatory Diet Desserts

Anti-inflammatory Diet Cookbooks

Anti-inflammatory Grocery List

Conclusion

What is an Anti-Inflammatory Diet?

It is a well-known fact that inflammation is the root cause of many diseases. The anti-inflammatory diet is based on the concept of consuming foods that help to reduce inflammation in the body. This diet includes plenty of fruits, vegetables, whole grains, and omega-3 fatty acids. It also limits processed foods, sugar, and red meat.

There is growing evidence that suggests that chronic inflammation may play a role in the development of dementia.

While more research is needed to confirm these findings, it is certainly worth considering incorporating an anti-inflammatory diet into your lifestyle if you are looking for ways to prevent dementia.

6 Reasons Why the Anti-Inflammatory Diet Works

The anti-inflammatory diet has been shown to be effective in reducing inflammation throughout the body. This, in turn, can lead to a host of health benefits, including a reduced risk for dementia. Here are six reasons why the anti-inflammatory diet works:

1. The anti-inflammatory diet is rich in antioxidants.

Antioxidants are powerful agents that help to protect the body against damage caused by free radicals. Free radicals are unstable molecules that can cause cell damage and contribute to the development of chronic diseases such as dementia. By eating foods that are rich in antioxidants, you can help to reduce your risk for dementia.

2. The anti-inflammatory diet is low in sugar.

Too much sugar can trigger inflammation throughout the body. By avoiding sugary foods and drinks, you can help to keep your blood sugar levels in check and reduce your risk for inflammation-related diseases like dementia. You also want to avoid any diet drinks. Almost all of them use sugar substitutes that are worse for you than sugar.

And while sugar is actually pretty low in calories, the real danger is how it will spike your insulin, leading to insulin resistance, the first step to Type II diabetes. And those sugar substitutes in diet drinks spike your insulin just as badly.

3. The anti-inflammatory diet is high in healthy fats.

Healthy fats, such as Omega-3 fatty acids, are known for their anti-inflammatory properties. By including plenty of healthy fats in your diet, you can help to decrease inflammation throughout your body and reduce your risk for developing dementia.

4. The anti-inflammatory diet is high in fiber.

Fiber is a nutrient that helps to promote gut health by encouraging regular bowel movements and keeping the digestive system clean and free of toxins. A healthy gut microbiome has been linked  to a reduced risk of dementia.

5. The anti-inflammatory diet is rich in vitamins and minerals.

Many vitamins and minerals have anti-inflammatory properties, such as vitamin E, vitamin C, magnesium, and selenium. By including plenty of these essential nutrients in your diet through organic fruits, vegetables, and whole grains, you can help to reduce inflammation throughout the body and decrease your risk for developing dementia.

Commercially-raised, non-organic foods have almost no nutrients at all. They are grown in depleted soil using industrial fertilizers which will force the plants to grow and produce fruit and vegetables, but if there are no nutrients in the soil they are raised in, there will be no nutrients in the plants.

6. The anti-inflammatory diet promotes healthy eating habits.

By following an anti-inflammatory diet, you are more likely to make healthy food choices on a regular basis. This helps to ensure that you are getting all the essential nutrients your body needs to stay healthy and fight off inflammation-related diseases like dementia.

Types of Foods Considered in an Anti-Inflammatory Diet

Before we get too far into this subject, I’d like to include a little information about the diets of the people who participated in the study mentioned in the Introduction.

The participants who ate the most anti-inflammatory diet, ate a weekly average of:

-20 servings of fruit (don’t get too carried away with fruit. They are still full of sugar. that’s why they taste so good! Stick to low sugar fruits like berries.);

-19 servings of vegetables;

-four servings of legumes; and,

-11 servings of coffee or tea a week (moderate caffeine intake has been associated with protective effects against dementia, Alzheimer’s disease, metabolic syndrome, and non-alcoholic fatty liver disease. Additionally, coffee is loaded with antioxidants which fight free radicals. The antioxidants in coffee are primarily polyphenols, which contribute to their characteristic flavor and health-promoting properties.)

Now, let’s start with how we cook our food in an anti-inflammatory diet.

High-temperature cooking such as grilling or frying is indicative of an inflammation-inducing diet, excess consumption of omega-6 fats relative to consumption of omega-3s is also problematic. A healthy diet usually involves more omega-3s than omega-6s.

There are many different types of foods that can be considered part of an anti-inflammatory diet. These include fruits and vegetables, whole grains, lean proteins, healthy fats, and plenty of water.

Fruits and vegetables are packed with nutrients and antioxidants that help fight inflammation. Some great options include leafy greens, berries (most berries are low in sugar but still taste sweet), tomatoes, and squash.

Whole grains contain fiber and other nutrients that help keep the digestive system running smoothly.

They also tend to be lower on the glycemic index (that means the fiber slows down the sugars from getting into your bloodstream too fast and overwhelming your pancreas), which can help control blood sugar levels. Important if you wish to avoid Type II diabetes, one of the fastest growing diseases in the United States.

Good choices include oats, quinoa, farro, and buckwheat.

But before you get too carried away eating grains, you need to learn a little about lectins, the tiny unholy hand grenades in grains that were created to poison anything that eats them. Including you!

Lectins can be found in many foods including cashews, peanuts and most legumes (beans). However, pressure cooking beans (Eden brand beans come pressure-cooked) will destroy the lectins. Also, starting your day by eating a sweet and yummy kiwi (skin and all), will protect you from most lectins in your diet. Slice it up and serve it as a side with a savory breakfast like egg and avocado toast.

Lean proteins provide the body with the amino acids it needs to repair tissue and build muscle. They are also a good source of omega-3 fatty acids, which have anti-inflammatory properties. Good lean protein options include chicken, fish, tofu, legumes, and eggs.

Holy shimoly! Again with the warnings! How the meat you eat gets fed and how it is raised can make a huge difference in whether it’s wonderfully healthy or a friggin’ time bomb giving you a shove into your eternal resting place. Organic, free-range, grass-fed meat versus hormone-injected, antibiotic-laced, grain-fed meat. Guess which is healthier?

Healthy fats are an important part of an anti-inflammatory diet as they help the body absorb fat-soluble vitamins and minerals. They also play a role in hormone production and cell signaling.

Good sources of healthy fats include avocados, olive oil, nuts (not peanuts or cashews-they not nuts), seeds, and fatty fish like salmon, sardines and mackerel (but not tuna; Tony Robbins actually got mercury poisoning from eating too much of it – because it was his primary source of protein).

Last but not least, staying hydrated is crucial for overall health and reducing inflammation. DO NOT drink eight glasses of water per day. There is no scientific backing for that ‘old wives tale.’ Just keep a glass of water next to you and sip from it regularly.

You can also get fluids from unsweetened teas or coffee, as well as from fruits and vegetables with high water content.

Recipes for an Anti-Inflammatory Diet

There are many recipes that can help to reduce inflammation in the body. Some of these include:

1. Salmon with sweet potato and kale: Salmon is a great source of omega-3 fatty acids, which have anti-inflammatory properties. Sweet potatoes are also a good source of antioxidants, and kale is a leafy green vegetable that is high in vitamins and minerals.
2. Quinoa bowl with roasted vegetables: Quinoa is a grain that is high in protein and fiber, and it has been shown to reduce inflammation in the body. Roasting vegetables helps to bring out their natural sweetness and flavor.
3. Spicy black bean soup: Black beans are a good source of fiber and antioxidants, and they have been shown to reduce inflammation in the body. Adding some spice to this soup will help to clear out your sinuses and improve circulation.
4. Green smoothie: A green smoothie is a great way to get your daily dose of vitamins and minerals. Adding some anti-inflammatory ingredients such as ginger or turmeric can help to boost the health benefits of this beverage.
5. Baked eggplant with tomato and garlic: Eggplants are high in antioxidants, and garlic has been shown to reduce inflammation in the body. Roasting them with some tomatoes helps to bring out their flavor.
6. Chickpea curry: Curry is a great way to get some anti-inflammatory ingredients into your diet. The spices used in curry can also help to reduce inflammation in the body. Chickpeas are a great source of protein, and they also add an additional layer of health benefits.
7. Avocado toast with tomatoes and spinach: Avocado is high in fiber, healthy fats, and antioxidants that can help to reduce inflammation in the body. Toasting some whole-grain bread and topping it with avocado, tomatoes, and spinach makes for a nutritious and delicious anti-inflammatory meal.

Admittedly, these aren’t complete recipes but see below for a selection of popular anti-inflammatory cookbooks.

Anti-inflammatory Snacks

Dementia is a debilitating disease that affects millions of people worldwide. Though there is no cure, recent research suggests that an anti-inflammatory diet may help to prevent or delay the onset of dementia.

There are many foods that have anti-inflammatory properties, but some are better than others when it comes to snacking. Here are a few of our favorites:

1. Blueberries – These little berries are packed with antioxidants and have been shown to help reduce inflammation in the brain.
2. Salmon – Another great source of omega-3 fatty acids, which have been linked to a reduced risk of cognitive decline.
3. Walnuts – Walnuts contain high levels of ellagic acid, an antioxidant that has been shown to inhibit the inflammatory process. (Walnuts are considered to be the healthiest nut you can eat, followed by pistachios and blanched almonds – a great option for snaking is Marcona almonds from Spain – yummm! And avoid peanuts…they aren’t nuts – they’re and they are loaded with lectins.)
4. Green tea – Green tea is rich in polyphenols, which have strong anti-inflammatory effects.
5. Dark chocolate – Yes, chocolate can be good for you! Dark chocolate contains flavonoids, which have been shown to protect against inflammation and improve cognitive function.

Anti-inflammatory Diet Desserts

Anti-inflammatory diet desserts can be just as delicious as their sugary counterparts. There are many recipes available online for anti-inflammatory diet desserts that are free of refined sugars and inflammatory agents. Some of these include…

Pomegranate sorbet, kiwi cupcakes, pineapple upside-down cake, and more. Each of these recipes are not only delicious, but also pack a powerful anti-inflammatory punch.

Pomegranate Sorbet: This tasty treat is made with pomegranate juice, which is high in antioxidants and has been shown to have anti-inflammatory properties.

Kiwi Cupcakes: These cupcakes are made with kiwi fruit, which is rich in vitamin C and contains enzymes that have been shown to help reduce inflammation.

Pineapple Upside-Down Cake: This classic cake is made with fresh pineapple, which is a natural source of bromelain – an enzyme that has anti-inflammatory and pain relieving properties.

• Chocolate avocado mousse
• Blueberry chia pudding
• Raw honey almond cake
• Coconut flour cookie dough bites

While these desserts may not be traditional, they are still sweet and satisfying. More importantly, they will help to reduce inflammation in the body and could potentially prevent dementia.

Another suggestion is to use sugar alcohol products like Swerve or erythritol as a sugar substitute. They can be used on a 1:1 sugar-replacement ratio and more importantly, they don’t spike your insulin like sugar and most of the old school sugar substitutes. And avoid Stevia, it has a blechy aftertaste.

Anti-inflammatory Diet Cookbooks

There are plenty of anti-inflammatory diet cookbooks available on the market today. The benefits of following an anti-inflammatory diet have been well-documented, and there is growing evidence that it could help prevent dementia.

Some of the best anti-inflammatory diet cookbooks include:

• The Anti-Inflammation Diet and Recipe Book, Second Edition: Protect Yourself and Your Family from Heart Disease, Arthritis, Diabetes, Allergies, and More by Jessica K. Black, N.D;
• The Complete Paleo Cookbook for Beginners: Recipes and Meal Plans for Weight Loss and Better Health by Kinsey Jackson MS CNS® and Sally Johnson MA RD – March 15, 2022; and,
• The Complete Anti-Inflammatory Diet for Beginners: Ultimate Guide to Restoring Your Immune System, Healing Inflammation, and Reversing Disease + 7-Day Meal Plan and 28 Recipes by Emma Collins – Oct 30, 2022. (This one is my favorite for newbies to the anti-inflammatory diet simply because it has EVERYTHING you need to get you started.)

Each of these cookbooks offers delicious recipes that are free from inflammatory ingredients, making them perfect for those looking to follow an anti-inflammatory diet.

In addition to providing wonderful recipes, these cookbooks also offer valuable information on the science behind inflammation and how certain foods can promote or reduce it. If you’re looking to adopt an anti-inflammatory diet in order to improve your health and potentially prevent dementia, then be sure to check out one of these excellent cookbooks!

Anti-inflammatory Grocery List

There are plenty of delicious foods that fight inflammation. Here’s a grocery list to get you started on an anti-inflammatory diet:

-Fruits: berries, cherries, oranges, kiwis, grapefruit.

-Vegetables: tomatoes, kale, spinach, broccoli, sweet potatoes.

-Beans and legumes: black beans, kidney beans, chickpeas, lentils.

-Nuts and seeds: almonds, walnuts, flaxseeds, chia seeds.

-Fish: salmon, tuna, mackerel, sardines. (Be careful with tuna. In his healthy lifespan extension book Life Force, Tony Robbins tells a horror story about his mercury poisoning encounter from eating too much tuna.)

-Olive oil.

-Spices: ginger, turmeric, garlic.

Conclusion

An anti-inflammatory diet is great for overall health, and it could even help to prevent the onset of dementia. While no single food or supplement can guarantee the prevention of dementia, studies have demonstrated that following an anti-inflammatory diet has been linked to better cognitive functioning and brain health over time.

It’s clear that eating a balanced, nutrient-rich diet can make all the difference when it comes to our long-term physical and mental well-being — so why not give it a go today?