4.3 Eat well

Carers’ lives are busy. It can be challenging to plan, shop for, and prepare nutritious, healthy meals. Dementia can bring additional challenges to meal preparation.

Some people with dementia find that their appetite changes. They might feel more or less hungry or have unhealthy cravings. People with fronto-temporal dementia are known to develop a ‘sweet tooth’. Other people with dementia may find their sense of smell and taste have become dull and want to eat spicy or highly flavoured food. Some show little interest in food. Some medications can also dull the sense of taste or smell which can affect appetite or enjoyment of food. The presentation of food can be important to encourage people to eat.

Maintaining good nutrition can feel like an added challenge! Some tips to help you include:

• If shopping is difficult, consider using online shopping with home delivery. This is offered by the larger supermarkets, but many grocery shops in small towns will offer this service.
• Make shopping a social activity and go with a friend or neighbour.
• Consider getting a meal service. You can order a couple of meals a week from a provider like Hello Fresh or Marley Spoon who will deliver all ingredients with a recipe for a meal of your choice. This can be a good way to try new meals and add variety to the weekly diet.
• Supermarkets often sell pre-prepared vegetables for salads, soups and stews. This can cut down on preparation time.
• Cook in bulk. When you cook, make double quantities and freeze portions for later.
• Ask others to help. Often family members or neighbours are happy to cook extra meals to freeze.
• Involve the person with dementia in cooking. Even if they haven’t been interested in cooking previously, get them involved particularly in meal preparation. Preparation, and especially the smell and sight of food can stimulate the appetite.
• Keep nutritious snacks like nuts, unsweetened yoghurt and fresh fruit on hand.
• If you need to change your diet or your person’s diet, do it gradually.

Eat a brain healthy diet

Research suggests that certain diets may support brain health. While there’s no proof at this time they can change the course of dementia, there is growing evidence that they support brain function. Both are nutritious and practical to follow. They are known as the Mediterranean and MIND-DASH diets.

The Mediterranean diet features:

• lots of colourful vegetables and fruits
• pulses and nuts
• whole grains
• fish and seafood
• olive oil, and
• limited amounts of red meat and dairy.

The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay):

• Emphasises eating lots of leafy greens, berries, whole grains, fish, poultry, beans, nuts, and olive oil
• Limits butter, cheese, red meats, fried foods, and sweets

You don’t need to follow recipes exactly – just include these foods in meals and snacks wherever possible. The goal is nutritious a healthy, colourful, and tasty diet which is rich in nutrients. Both diets have less sugar, red meats and processed foods than a typical ‘Western diet’.

Drink more water

It’s easy to forget to drink water, and the ability to sense thirst decreases with age. What’s more, research suggests that peoples’ ability to think clearly decreases when they are dehydrated. Stay hydrated by drinking sufficient water every day and drink more water on hot days, especially during heatwaves.

Make it part of your routine to have a glass of water with every meal, and in between meals too. Aim for around 8-10 cups of water a day, more in hot weather or when exercising. To prompt drinking more water, some people fill a jug each morning and leave on the kitchen bench to prompt them to drink water during the day. Water is the healthiest choice, but tea, milk, juice or soup can also help you stay hydrated.

Drink less alcohol

Drinking alcohol, especially heavy drinking may accelerate deterioration in people with dementia. Heavy drinking is defined as more than seven standard drinks a week for women, or more than 14 drinks a week for men. Do not have more than two standard drinks per day and aim for at least two alcohol-free days each week. Consider trying non-or low-alcoholic beverages or substituting with juices like cranberry juice. Again, a dietitian can help provide advice for your situation.

Drink less alcohol. Drinking a lot of alcohol (i.e. more than 7 drinks a week for women, or more than 14 drinks a week for men) increases the risk of getting dementia. Heavy drinking may also speed up deterioration in people with dementia.

Improving your diet gradually

To make improvements to your diet stick, it is usually best done gradually. It’s hard to change habits, including your diet. Food can be much more than about nutrition, food can be enjoyment, comfort, and a way to express yourself or your culture. Focus on small changes first. These might include:

• adding one extra serve of vegetables to your dinner each evening.
• filling a water jug each morning with 8-10 cups of water. Aim to gradually drink your way through it.
• replacing a sugary dessert with a piece of fresh, ripe fruit.
• changing your shopping habits can help change your diet – for instance if you buy more healthy food, and less junk food.
• start with one or two small food changes until they become habit. For instance, drinking enough water, or eating more fruit.

For more information

Read our articles on A healthy diet for hearts and minds, Cooking up a storm and Berry good news for brain health