Lunchtime Habit Can Significantly Lower Dementia Risk, Expert Says

A simple habit at lunchtime could dramatically reduce the risk of dementia, a condition affecting nearly one million individuals in the UK. Dr. Saurabh Sethi, a gastroenterologist with a significant presence on social media platforms like Instagram and TikTok, emphasizes that incorporating a daily serving of nuts into one’s diet can lead to health benefits.

In a recent video, Dr. Sethi explained, “Science says that if you eat 30g of unsalted nuts every day, you could reduce your risk of all-cause dementia by 17% compared to not consuming nuts.” This statement highlights the potential impact of a modest dietary change.

Understanding the Benefits of Nuts

Dr. Sethi, who graduated from the All India Institute of Medical Sciences and holds a Master’s in Public Health from the University of Texas School of Public Health, has received training at renowned institutions such as Harvard and Stanford. He emphasizes that nuts are rich in bioactive compounds, including antioxidants, unsaturated fatty acids, and fiber, all of which contribute positively to both brain and gut health.

A 30g portion of nuts, roughly equivalent to a small handful, is easily available at major retailers such as Asda, Tesco, Sainsbury’s, and Morrisons. For budget-conscious consumers, Aldi offers a mixed bag of nuts for just £1.75, providing approximately six servings based on the recommended portion size. Dr. Sethi reassured that even consuming just one type of nut can still yield significant health benefits.

While a small handful of nuts typically contains around 200 calories, Dr. Sethi noted that they can be a healthy snack option for those monitoring their calorie intake. However, he cautioned that the health benefits of nuts will only materialize within the context of a balanced diet and lifestyle. Simply eating nuts without other nutritious foods will not lead to substantial health improvements.

What is All-Cause Dementia?

The term “all-cause dementia” refers to various conditions and injuries that cause brain damage and cognitive decline, including Alzheimer’s disease, vascular dementia, and dementia with Lewy bodies. According to the Alzheimer’s Society, it is estimated that between 944,000 and 982,000 people currently live with all-cause dementia in the UK. This figure is projected to surpass one million by 2030 and reach 1.4 million by 2040. Globally, around 55 million people are affected by dementia, and experts believe this number could reach 139 million by 2050.

Dr. Sethi outlined the reasons nuts may contribute to improved brain health. Their rich composition of antioxidants, omega-3 fatty acids, vitamin E, and other essential nutrients is thought to protect cognitive function. For instance, walnuts are particularly high in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid linked to cognitive health.

Research conducted by the UK Biobank found that individuals who regularly consume nuts have a lower risk of developing dementia than those who do not. The findings suggest that daily intake of plain, unsalted nuts can be beneficial, while also recommending a reduction in salt consumption.

Despite these promising results, Dr. Sethi acknowledged the need for further research to bolster these claims. He also advised caution for individuals with allergies to peanuts or tree nuts, those who have difficulty swallowing, or those prone to kidney stones, as certain nuts may not be suitable for everyone. Additionally, individuals with high blood pressure should limit or avoid salted nuts due to their sodium content.

Incorporating this simple habit of eating a handful of nuts daily might not only be an enjoyable addition to lunchtime but also a proactive step towards better brain health.