4.3 Eat and drink well

Some people with dementia find that their appetite changes. You might feel more or less hungry or have unhealthy cravings. People with fronto-temporal dementia are known to develop a sweet tooth.

Because of appetite changes people with dementia sometimes gain or lose weight. Some people with dementia forget to eat and become malnourished.

Try to maintain a healthy weight. If you are low on certain vitamins and minerals this can have a big impact on how well your brain works. Your diet is important for brain health.

Talk to your doctor if you have concerns about your weight, diet or appetite. Your doctor might refer you to a dietitian for further advice.

Eat a 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 standard 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.

To learn more about what a standard drink is see this guide .

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. Drinking alcohol can also be a habit in social situations and celebrations. To change your diet, focus on small changes first. These might include:

• Add one extra serve of vegetables to your dinner each evening.
• Fill a water jug each morning with 8-10 cups of water. Aim to gradually drink your way through it.
• Replace dessert with a piece of fresh, ripe fruit.
• Replace alcohol with a non-alcoholic beverage.
• Changing your shopping habits can help change your diet – for instance if you buy more healthy food, and less junk food.

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