Diet guru Tim Spector reveals what he eats to ward off dementia

Eating more nuts and fish, getting at least 30 plants a week and cutting down on ultra-processed-foods and booze are all part of diet guru Tim Spector's dementia- busting diet.

Professor Spector shared his tips as he revealed his mother, who is in her late 80s, is living with the memory robbing disorder and no longer recognises him. 

But he claimed increasing evidence highlighted how many people could delay, or even prevent dementia, by changing what they eat.

Writing for The Telegraph he detailed what he eats now to protect his brain from the same fate as his mother, who was diagnosed with the disease at 85.

First on the menu are loads of nuts and seeds, as well as some shellfish, for an adequate dose of omega-3 fatty acids.

Professor Spector explained these fats are critical to good brain health and helping keep the organ in working order, especially as we age. 

The scientist, who co-founded the popular diet app ZOE, suggested adding portion of nuts and seeds to a healthy breakfast such as yogurt.

'[Nuts and seeds] They are anti-inflammatory, which means they support our gut microbes to produce chemicals that interact with our immune system to reduce inflammation in the brain,' he said.

Certain types of oily fish are another good source of omega-3, including salmon, mackerel, anchovies, sardines and herring, Professor Spector said.

His personal favourites include an oven-baked portion of cod, and by adding anchovies to salads and sauces.

While omega-3 supplement pills are frequently sold over the counter, Professor Spector advised people to steer clear of these unless 'you absolutely have to' as dietary sources are better processed by the body.

Professor Spector's next tip is to incorporate at least 30 different plants a week into your diet to improve your gut microbiome.

The microbiome is the ecosystem of microorganisms like bacteria that live naturally in your digestive system and are involved in a range of bodily processes — from fighting infection to stabilising mental health.

Professor Spector said ensuring you get enough fibre in your diet to allow these microorganisms to thrive could have great benefits to your brain. 

'When the gut breaks down fibre, short-chain fatty acids are produced as a by-product.

'Studies have shown a link between low levels of these fatty acids and dementia, which suggests that our diet and gut microbes play a role in developing the disease,' he said. 

Fibre, also called roughage, is a term for carbohydrates found naturally in plant foods, like fruit, vegetables, nuts and seeds, that we can't easily digest.

Professor Spector urged Brits to think of every meal as an opportunity to add another different coloured plant food to their weekly diet, with herbs and spices also counting. 

Professor Spector's brain boosting diet tips aren't just about what to eat, but what to avoid.

Cutting down on sugar and ultra-processed-foods (UPFs) is advised, for instance.

He explained this is due to the impact these foods on our gut health, citing research showing diets rich in unhealthy fats UPFs could be fuelling inflammation in the body linked to Alzheimer’s disease.

'It all links back to our body not being able to clear unhealthy fat rapidly, leading to increased inflammation, and causing the brain’s immune system to continuously be in fighting mode,' he said.

'The brain is in a state of stress and struggles to repair itself, increasing risk of plaques and then it starts losing volume and going downhill.'

Another vice Professor Spector advised people to cut back on is alcohol.

He said, in his opinion, a drink or two when out socially is fine. 

'Yes, there are risks of drinking alcohol but occasionally sharing a glass of wine with friends is a balanced way to approach drinking,' he said.

However, he warned limiting booze to no more than 14 units a week, about six medium glasses of wine, or six pints of 4 per cent beer, and preferably even less. 

To mix it up and stagger your drinking he recommended opting for a low-alcohol beers or kombucha, as well as savouring each drink to make it last longer.

He also said he tries to maintain at least one alcohol-free evening each week. 

Alzheimer’s disease is the leading cause of dementia, responsible for about six in 10 cases. 

Recent analysis by the Alzheimer's Society estimates the overall annual cost of the dementia to the UK is £42billion a year, with families bearing the brunt. 

An ageing population means these costs – which include lost earnings of unpaid carers – are set to soar to £90billion in the next 15 years.

Around 944,000 in the UK are thought to be living with dementia, while the figure is thought to be around 7million in the US. 

A separate Alzheimer's Research UK analysis found 74,261 people died from dementia in 2022 compared with 69,178 a year earlier, making it the country's biggest killer.