20 years ago when I first started working at the hospital in the pathology department a lady asked my advice about her mother. Her mother was 70 years old and had developed significant symptoms of dementia to the point where it was difficult to care for herself. The question was what can her mother do to help herself or what can she do herself and help her. The answer is that unfortunately now there is not much he can do, the drugs that exist are not very helpful, the diet and nutritional supplements he can try can slow down the progression but when someone already has significant symptoms we cannot expect improvement in them. Although we can some slowdown in the rate of deterioration. I'm sorry to say this but 20 years later I wouldn't have given her a different answer. Unfortunately there is no cure for dementia. But in the last 20 years we have made enormous progress in a number of lifestyle changes we can make that significantly reduce the chance of someone developing dementia in the future. So the most important thing is that someone implements these changes from the age of 40 or 30 or even 20 years old to significantly reduce the chance of developing dementia at 70. In relation to foods, the most important thing is to make sure that your diet is it has a high content of plant fibers and especially plant fibers that are water-soluble.This was confirmed once again by a study done on 3,700 people who were asked about their diet at 40 and followed up for another 20 years. Those with the highest fiber intake were 26% less likely to develop dementia. So let's see which foods have a lot of water-soluble fiber that should be consumed in large quantities if you want to have these benefits too. Beans. I'm sure you've understood how much I love legumes and especially beans, which are one of my first choices because they have a wide variety of types, colors and recipes. I've said before on this channel that the ideal is to find pulses that are brightly colored like black beans, red kidney beans and red kidney beans. Of these amazing beans, black beans, also known as Mexican beans, are the ones that contain the most water-soluble fiber. Unfortunately in Greece many people do not consume them, so it is good to start discovering them because they taste amazing and protect your brain. Avocado. Avocado is one of the best things anyone can add to a great salad. In addition to being filling because it contains enough necessary fats, it also has a high content of water-soluble vegetable fibers. Sweet potatoes. Another food ingredient that I would like to see more of in Greek and also in the world cuisine is sweet potatoes. Sweet potatoes are much more nutritious than regular potatoes because they contain many phytonutrients and many minerals and trace elements at the same time they contain large amounts of water-soluble plant fibers that protect the brain. Broccoli. I have said in previous videos how useful all the vegetables from the cruciferous family are for their strong anti-cancer effect and the very beneficial effect on female hormones. In the long list of benefits that cruciferous vegetables and especially broccoli have for our health is the protection against dementia. Considering that it occurs twice as often in women as in men, I think most women should be eating broccoli regularly when it's available. Broccoli. I have said in previous videos how useful all the vegetables from the cruciferous family are for their strong anti-cancer effect and the very beneficial effect on female hormones. In the long list of benefits that cruciferous vegetables and especially broccoli have for our health is the protection against dementia. Considering that it occurs twice as often in women as in men, I think most women should be eating broccoli regularly when it's available. Carrots. Carrots also have a considerable amount of water-soluble fiber, which is good to use as often as possible because they are suitable for many dishes. Linseed. I imagine somewhere in here you're expecting to hear about flaxseed. As I have said time and time again flaxseed has huge health benefits and should be on our kitchen counter and used in as many dishes as possible. Consider, then, that along with the very important for health omega-3s that contain the anti-cancer lignins, flaxseed is also very rich in water-soluble fiber. In other words, they have another way to protect our brain. Oats and barley. Although wheat is the most common grain consumed by most people, the most nutrients are found in its cereal relatives oats and barley. Through the channel I encourage the consumption of alternative grains as much as I can and oats and barley are some of the best options. Their high fiber content is another reason to prefer them. But it is not only diet that plays an important role in the prevention of dementia. They previously published a video that showed five lifestyle changes you can make today to significantly reduce your chance of developing dementia in the future. This particular video is currently on my right, and if you're interested in the subject, you should definitely check it out. Thank you very much!