A neurologist has revealed three diet changes we can all make now to lower our risk of developing dementia later in life. According to the expert, these “small steps” will make a “big difference”.

Dementia is a syndrome characterised by a progressive decline in brain function. Most prevalent in people over the age of 65, it can result in memory problems, behavioural changes, and even mobility issues.

While it is often associated with getting older, research has shown that around 40% of dementia cases could actually be prevented by making certain lifestyle changes. And diet is one such change.

With this in mind, Doctor Baibing Chen, a US-based neurologist known online as Dr Bing, encouraged his followers to make some “realistic” changes to their eating habits.

Speaking on social media platform TikTok, he explained: “Here are three simple dietary changes that you can do for better brain health.”

He emphasised the importance of setting realistic goals, rather than making dramatic changes that are difficult to stick to. Dr Bing said: “As a neurologist I often talk to patients about diet changes to lower risk of things like stroke or dementia.

“But what I learn is if the recommendations are realistic for someone's lifestyle, or if the changes are too drastic, they're unlikely to follow through and nothing gets changed. So here are some small steps that can make big differences over time.”

Eating a handful of nuts

His first recommendation is to try to eat a handful of nuts before any other snacks or meals. “I'm talking about five to 10 almonds or walnuts,” he said.

“Nuts are packed with good fats, protein, and antioxidants, which help reduce inflammation and protect against cognitive decline. Plus they help you feel fuller for longer and reduce your cravings.”

Dr Bing added that they can help prevent insulin spikes caused by sugary or high carb foods, which is good for your metabolic health, as well as your brain health.

Swap out one sugary drink

For people who are fans of sugary drinks he advised swapping out one a day for a healthier alternative. He continued: “If you drink sugary drinks, try to swap just one sugary drink or part of a sugary drink a day for water or green tea.

“Drinks like sodas or energy drinks are packed with sugar and we all know that's not good for your body. And while ideally we don't drink any of that, even cutting some of that out in your daily life, can make a big difference in the long run.”

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Cook one extra meal a week

To lower your intake of takeaways he recommended cooking one extra meal at home each week. “Studies have shown that home-cooked meals are typically lower in calories, sugar, and unhealthy fats compared to restaurants or takeout options,” Dr Bing said.

“The takeaway is you don't need to make drastic changes or paper expensive meal plans to be healthy. The key is to be consistent and make small sustainable adjustments that fit into your daily life.”