“Avoid These!” 3 Foods That Can Lead To Dementia | Dr. Mindy Pelz

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Today we’re covering the 3 worst foods for your brain—and what you should eat instead.

1. High-Mercury Fish - Mercury exposure is a major risk factor for dementia.

A 2021 review in the Journal of Metabolic Brain Disorders notes that mercury buildup increases risk of Alzheimer’s disease. And to quote the authors: “The most toxic form of mercury to humans is methylmercury, to which humans are exposed to by ingestion of fish.”

The worst fish you can eat are:
- Swordfish
- Bigeye, yellowfin, and albacore tuna
- Orange roughy
- King mackerel
- Shark

A 2023 study in Current Opinions in Lipidology found that omega-3 intake decreases risk of dementia and Alzheimer’s disease.

To choose the best fatty fish, remember the acronym SMASH:
- Salmon
- Mackerel (small mackerel, not king mackerel)
- Anchovy
- Sardine
- Herring

2. Alcohol (In Excess) - Alcohol is also terrible for your brain—but there’s some nuance here.

A huge 2019 meta-analysis in Alzheimer’s Research & Therapy found that moderate to heavy drinking (more than 2 drinks a night) was linked to a major increase in brain decline and dementia risk.

The lowest dementia risk was in light drinkers—1 drink a night for women or 2 drinks a night for men.

3. Refined Sugar

A 2023 study in the Journal of Alzheimer’s Disease looked at the diets and brain function of more than 700 older adults over a period of 8 years.

A 2022 study in Nutritional Neuroscience studied nearly 38,000 older women and found similar results.

Higher sugar intake was linked to a much higher incidence of Alzheimer’s disease, in a dose-dependent manner: the more sugar women ate, the higher their risk.

Inflammation may be the culprit: a 2022 study in Frontiers In Immunology found that refined sugar increases inflammation across the body and brain.

A 2018 review in the Journal Of Alzheimer’s & Dementia notes that inflammation is a known risk factor for dementia—so to keep your brain healthy, avoid refined sugar.

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[libbyfransen]

Both my parents got it.. it was quite the experience to watch as they both were intellectuals. Brilliant, kind selfless humans. A few tips.. please ask any questions about their lives before they lose the ability to communicate. I also recommend you video this so you will always have. I love my videos of my mom because for a few minutes she is alive on my phone. ❤ she smiled and met this disease with grace.
Other tip.. respect their journey and embrace the patience required for this journey. My folks regressed to such an extreme and I decided to meet them where they were at. My mother carried around a stuffed Peter Rabbit with her and Peter came with where ever we went. Hospital visits and dinner out, Peter was there. Try to never get mad or frustrated with them. They just turn into little kiddos and the leadership role changes from them being the leader to you, so love them up!! They need help, love, support and understanding that they are here and yet gone. I'm so grateful for my time with them.. they left me slowly and in the end I am thankful for our time together. RIP Jack and Priscilla. I miss you both deeply xo ❤

[trisheilers]

I watched the decline of my grandmother as she suffered with dementia. The hardest day for me was the first time I overheard her ask my mother "who is that girl?"...cue the tears 😭 BUT I was one of the few family members who had the opportunity to be in front of her on a very consistent basis and when I walked into one of her last family Christmas celebrations we had with her she looked so lost in a sea of unfamiliar faces until she saw me. Her eyes sparkled with joy and I knew that somewhere in there she still knew who I was and I was able to help her feeled loved in a room where she couldn't remember that she was. The pain endured by the loss of her memory was all worth it for that one moment...still brings me to tears but I find joy in knowing I was making a difference for her even when it felt like it was impossible that I was.

[mxmus]

@3:26, High mercury fish
@5:08, fish to avoid
@9:17, fish to eat (S.M.A.S.H)
@10:06, Alcohol
@11:50, Refined sugar

[Aivlyss]

Don't ever stop spreading your knowledge!!

[karenomalley]

Great info you shared. I have a sugar addiction at 54 . Dementia, Alzheimer’s is in my family . I will make more effort eat less sugar. It’s hard.

[beckylloyd]

My mother in law had dementia but could tell the best stories from the 1940's. She passed away 3 years ago, miss her great stories. She would say I'm going crazy, I would tell her no, " You are perfect".

[deedsh]

I went through the journey with my Dad as well. I tried to get support in how to best handle the situation, and did better some days than others, like him. Because it's learning to stifle a lot of what comes naturally. Like the one I struggled with which was that I'd told him that already. A counselor once said to me, at the time you say it, they clearly don't remember so reminding them starts the anxiety. I learned to take a deep breath & pretend I hadn't said it before. But it is very hard, especially when they are just moving into the more serious state of forgetfulness. My deepest sympathies for your journey, and respect for your work toward helping us change course for ourselves and those we love.

[rrjesuslovesu]

TEETH…MERCURY from the metal put in as fillings back in the 70’s, 80’s etc. This could be one of the main things that started this uprise in dementia being a modern issue.

[Thelincoln]

Electro magnetic frequencies such as the ones that are emitted by tech, wi-fi routers, cell towers, cell phones, etc are a huge factor people need to look at. We are living in a sea of these things that didn’t exist 30 years ago.

[AidinK]

Thank you Dr. Mindy! I completely agree. My mom worked as medical personnel for over 30 years in a lab, frequently exposed to mercury-containing medical equipment used in research and diagnostics. Sadly, she now suffers from a severe form of Alzheimer’s. We are doing our best to support her with a combination of a ketogenic diet, intermittent fasting, and a homeopathic approach to help detoxify her system. Unfortunately, the progress has been limited, but we remain hopeful and continue to explore ways to improve her quality of life.

[sherylblank]

Thank you. My prayers are with you there in LA. My father died with dementia. This is great info for me and my sisters.

[rosemaryjohnstone]

My husband is 80 years old has been diagnosed with Alzheimer's and vascular dementia 6 years ago I completely connected it to his diabetes he had undiagnosed diabetes and had a heart attack is when we found out he had diabetes and now definitely this is all connected finally have gotten him off his diabetic meds

[KamiWorthington]

I lost my grandma to dementia a few days ago. 😢 it was so hard seeing her go through it. My husband and I eat very healthy but it’s still not what it should be. I’m working diligently to clean up my diet and to care for myself so I can focus on my children and husband and be the best wife and mother to them. What we eat is so important! Thank you for all the educational videos! I’m loving your book Fast Like a Girl and I also have your Eat Like a Girl 🎉 I’m 36 and more focused than ever. I do have a question: I hear conflicting things about women and daily exercise. I’ve heard that women and men who do routine workouts reduce their risk of dementia. What are your thoughts on this?

[tinafayeschwahnpersonalstyle]

Thank you for this! I’m so sorry about your dad. Keep in mind to just go with what he says. I know you know this! But saying, “remember, we talked about this.” Only adds to his frustration and possible embarrassment. My maternal grandmother, mom, and all of her sisters died of dementia. So, any chance I have to prevent it, I’ll do! Thank you again for always sharing such wonderful research based information with us.

[myradeleon]

Dr. Mindy, you are a true inspiration. Thank you for the fantastic content!

[ColorWaters]

Thank you for spreading this information and empowering us to do something to help reduce the risks of dementia.

[tolduso]

The FDA approves it, so B.P. can TREAT it, but NOT CURE it…because “A patient cured, is a customer lost”

[senseandsimplicities]

My new years goal is to only use maple syrup, maple sugar, and honey from now on in all my cooking. It’s going good so far. And my lattes with steamed milk vanilla and honey are amazing. My daughter made biscuits with maple syrup instead of white sugar they were no kidding extra good. We make everything from scratch sourdough bread, our own tortillas all sauces. It’s wild how many preservatives, thickeners, and hidden sugars are in even the most expensive organic products. It’s more exhausting to read the labels than it is to just make it at home.

[carmianderson]

Been trying different sardine recipes since watching this video and found some great ones and never thought I'd really love sardine. Thank you Mindy!!

[kerstinklee]

Thank you so much for this video ! God bless you and your dad ❤️
Please teach us more about obesigens !!!