New research suggests that processed red meat increases the risk of dementia.
The more of these meats you have, the higher the risk.
The link between unprocessed red meat and dementia is less clear.
Dementia impacts almost 10% of older adults in the U.S. While scientists haven’t pinpointed exactly what causes it, research is slowly identifying new factors, like diet, that may play a role in what causes some people to develop the devastating condition. A new study suggests processed red meats may increase your risk of developing dementia.
The study, which was published in the journal Neurology, found a link between a regular diet of red, processed meats like hot dogs, sausage, salami, bologna, and bacon, and the risk of developing dementia.
Meet the experts: Jasmin Dao, M.D., Ph.D., neurologist at Miller Children’s & Women’s Hospital Long Beach and MemorialCare Long Beach Medical Center; Verna Porter, M.D., a neurologist and director of the Dementia, Alzheimer’s Disease and Neurocognitive Disorders at Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, California.
Here’s exactly what the study found, plus why neurologists say dementia and these foods may be related.
What did the study find?
Researchers analyzed data from two major studies of 133,771 people who did not have a dementia diagnosis at the start of the study. The participants answered questions on their eating habits every two to four years over the course of 43 years.
The researchers focused on how much processed red meat the participants ate, classifying people’s consumption habits as low (under 0.1 servings a day), medium (between 0.1 and 0.24 servings a day), and high (0.25 or more servings a day). A standard serving of processed red meat is 3 ounces, according to the study.
During the study, 11,173 people were diagnosed with dementia. The researchers found that people who ate the most processed red meat had a 13% higher chance of developing dementia compared to those in the low group.
The researchers also discovered that people in the high group had lower cognitive function and faster brain aging compared to people in the low group.
“Higher intake of red meat, particularly processed red meat, was associated with a higher risk of developing dementia and worse cognition,” the researchers wrote in the conclusion. “Reducing red meat consumption could be included in dietary guidelines to promote cognitive health.”
Why might processed red meat raise the risk of dementia?
The researchers didn’t study why there was a link between eating more processed red meat and a higher risk of developing dementia—they just found an association. However, the findings are “not surprising,” according to Jasmin Dao, M.D., Ph.D., neurologist at Miller Children’s & Women’s Hospital Long Beach and MemorialCare Long Beach Medical Center.
The link may be indirect or direct, Dr. Dao says. Processed red meats are linked to a higher risk of developing heart disease and diabetes—and those conditions are associated with a higher risk of developing dementia, Dr. Dao points out.
Processed meats also usually have high levels of fat and sodium, and those are linked with poor brain and body health, Dr. Dao says. Diets high in saturated fat are linked to brain inflammation and poor cognitive performance, too.
Dr. Dao stresses that scientists are “still learning” about the link between diet and dementia, though. However, dietary choices seem to impact brain health, she says. “Healthy eating has been associated with improvement in our cognitive processing,” Dr. Dao adds.
Is there a link between red meat and dementia?
The link is weaker between eating unprocessed red meat and a higher risk of developing dementia. This particular study found that people who ate more than a serving a day of unprocessed red meat had a 16% higher risk of developing subjective cognitive decline compared to those who had under 0.5 servings a day. (Subjective cognitive decline is usually seen as an early sign of dementia.) However, the study didn’t link unprocessed red meat to an actual dementia diagnosis.
Overall, most of the research on the impact of red meat on dementia risk focuses on processed meat, not unprocessed meat, making it hard to draw big conclusions at this point.
How much red meat is OK to avoid dementia?
Again, this link is still being explored, making it hard to say exactly how much red meat is OK to have while trying to avoid dementia. The latest study finds that the less processed red meat you eat, the better your brain health. Research also suggests that diets that minimize processed red meat and focus on legumes, poultry, fish, fruit, vegetables, and nuts are best for brain health.
What else can I do to lower my risk of dementia?
On the dietary front, it’s best to focus on the MIND diet, according to Verna Porter, M.D., a neurologist and director of the Dementia, Alzheimer’s Disease, and Neurocognitive Disorders at Pacific Neuroscience Institute at Providence Saint John’s Health Center in Santa Monica, CA. “The MIND diet is associated with a reduced risk of cognitive decline and Alzheimer’s disease,” she explains. The MIND diet focuses on these foods:
“Better eating habits may help by reducing inflammation in the brain, which in turn helps to protect the brain,” Dr. Porter says.
Outside of your diet, Dr. Porter also suggests taking these steps to lower your risk of dementia:
Exercise for at least 150 minutes a week.
Stay socially engaged and have face-to-face connections with others.
Keep stimulating your brain by taking a class, reading, or volunteering.
Try to get at least seven hours of sleep a night.
Do your best to manage stress by doing things like meditation and practicing yoga.
As for processed red meat, Dr. Dao recommends having as little as possible. “Even small reduction in [unprocessed] red meat consumption can have a significant long-term beneficial impact on your cognition,” she says.
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