🧠 Dementia: Understanding the Slow Decline That Begins Sooner Than You Think
- Katrin Peo
- 6 hours ago
- 4 min read
Dementia is often perceived as a condition that affects only the elderly. However, emerging research indicates that the processes leading to dementia can commence much earlier—sometimes as early as our 40s. Understanding this gradual decline is crucial for early intervention and prevention.
What Is Dementia?
Dementia is an umbrella term for a range of conditions characterised by cognitive decline severe enough to interfere with daily life. The most common form is Alzheimer’s disease, but other types include vascular dementia, Lewy body dementia, and frontotemporal dementia. Symptoms range from memory loss and confusion to changes in behaviour, personality, and the ability to carry out everyday tasks. Women are disproportionally affected by it more, both directly and indirectly. Women not only experience higher dementia-related disability and mortality but also provide 70% of caregiving hours for those affected.
Why Do We Develop Dementia?
While age is a significant risk factor, it's not the only cause. Genetics do play a role, particularly in early-onset cases, but lifestyle factors are increasingly recognised as critical contributors. Chronic conditions such as high blood pressure, diabetes, obesity, and even hearing loss can increase risk. Infections like herpes and syphilis have also been linked to higher dementia risk, particularly in older adults.
What’s becoming clearer is that the lifestyle choices we make in our 30s, 40s, and 50s can lay the foundation for brain health—or decline—decades later.
How Prevalent Is Dementia Today?
Dementia is a growing public health issue. As of 2021, over 57 million people worldwide were living with dementia. That number is expected to rise to 78 million by 2030 and 139 million by 2050. There are over 10 million cases of dementia diagnosed each year worldwide. Between 2017 and 2023, a total of 4,042 new cases of dementia were diagnosed in Estonia.
These numbers highlight the urgent need to shift our focus from late-stage treatment to early prevention.
It Doesn't Start When You're Old
Contrary to popular belief, dementia doesn't suddenly appear in old age. The changes in the brain that lead to cognitive decline can start decades before symptoms are noticeable. Many of the biological processes that contribute to dementia—such as inflammation, oxidative stress, insulin resistance, and poor blood flow—can begin in midlife, or even earlier.
That’s why it’s so important to adopt brain-supporting habits in your 30s and 40s, not wait until retirement.
A Slow and Steady Decline
Dementia develops gradually. The earliest signs—such as occasional forgetfulness, mood changes, or difficulty concentrating—may be dismissed as normal aging or stress. But these small changes can be the first clues in a slow progression. Left unchecked, symptoms worsen over time, interfering with independence, communication, and quality of life.
Recognising early warning signs and making lifestyle changes can significantly delay—or
even prevent—severe cognitive decline.
🥦 Nutrition and Brain Health: What to Eat and What to Avoid
One of the most powerful tools for supporting long-term brain health is nutrition. The food you eat doesn’t just fuel your body—it literally shapes your brain.
✅ Foods That Support Brain Health:
1. Leafy Greens – Spinach, kale, arugula, and Swiss chard are rich in folate, vitamin K, and antioxidants.
2. Berries – Especially blueberries and blackberries, which are packed with brain-protective flavonoids.
3. Fatty Fish – Salmon, mackerel, and sardines are high in omega-3s (DHA), which are vital for brain structure and signalling.
4. Nuts and Seeds – Walnuts, flaxseeds, chia seeds, and pumpkin seeds provide healthy fats, vitamin E, magnesium, and zinc.
5. Extra Virgin Olive Oil – A staple of the Mediterranean diet, known for its anti-inflammatory and neuroprotective effects.
6. Cruciferous Vegetables – Broccoli, cauliflower, and Brussels sprouts support detoxification and reduce inflammation.
7. Whole Grains – Brown rice, oats, and quinoa offer steady energy and B vitamins that support nerve health.
8. Fermented Foods – Sauerkraut, kimchi, and water kefir promote gut health, which is closely linked to brain health through the gut-brain axis.
9. Dark Chocolate (in moderation) – Rich in flavonoids that improve blood flow to the brain and enhance mood.
10. Herbs & Spices – Turmeric (curcumin), rosemary, sage, and cinnamon all have anti-inflammatory or memory-enhancing benefits.
🚫 Foods and Habits to Reduce or Avoid:
1. Ultra-Processed Foods – Instant meals, processed meats, and packaged snacks are often full of additives and trans fats that promote brain inflammation.
2. Refined Sugars & Sweetened Beverages – These spike blood sugar and insulin levels, which are linked to cognitive decline.
3. Trans Fats – Found in margarine, fried foods, and baked goods; associated with poor memory and increased dementia risk.
4. Artificial Sweeteners – Especially aspartame, which may negatively impact mood and brain chemistry.
5. Excess Alcohol – Long-term overconsumption can damage brain cells and reduce brain volume.
6. Very Low-Fat Diets – The brain needs healthy fats to function well; avoid extreme fat restrictions.
🌟 Hope Through Prevention
The good news? Up to 90% of Alzheimer’s cases may be preventable with changes in lifestyle, according to neurologists Drs. Ayesha and Dean Sherzai. Their NEURO plan (Nutrition, Exercise, Unwind, Restore, Optimise) outlines practical, daily steps to support brain health and reduce dementia risk:
Move your body regularly (30 minutes of low intensity every day and 150 minutes of high intensity every week)
Manage stress and unwind
Prioritise quality sleep
Challenge your mind (learn a new language; take up a musical instrument; try calligraphy, knitting, painting; play brain games (Sudoku, chess, memory card games) and puzzles; read books; memorise poems or song lyrics); and stay socially connected
💬 Final Thoughts
Understanding that dementia is not just a disease of old age—but a lifelong process—can shift how we approach brain health. By taking action earlier in life and focusing on nutrition, movement, and mindful living, we can protect our cognitive abilities and live with greater vitality for longer.
🧠 Your brain health journey begins now—not at 70.
If you want to improve your diet, to better support your brain health, don't hesitate to reach out to me for personalised nutrition counselling at info@katrinpeo.com
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