As we age, our dietary choices become increasingly important, not just for our physical health but also for our cognitive well-being. A recent study has raised eyebrows and concerns alike by suggesting a link between the consumption of red and processed meats – staples in many diets – and an increased risk of dementia. This is particularly noteworthy for Australians, considering our fondness for a classic barbie and the cultural significance of meat pies and sausage rolls.
A study conducted by Harvard researchers, with government funding, tracked 133,000 adults over four decades, carefully monitoring their consumption of processed and unprocessed red meats. The results were striking: consuming just one serving of processed red meat daily—equivalent to two slices of bacon or a single sausage—was linked to a 13% higher risk of dementia. On the other hand, replacing a daily portion of processed red meat with fish could potentially lower the risk of dementia by 28%.
But it’s not just processed meats that are under scrutiny. The research also indicated that a daily serving of unprocessed red meat, such as a sirloin steak or ground beef, could lead to a 16 per cent higher chance of cognitive decline, a precursor to dementia. This is a significant concern, as cognitive decline can severely impact the quality of life, independence, and the ability to engage in community and family life, which are all crucial aspects of a fulfilling retirement.
It’s important to note that processed red meats are already known to have health risks, including a link to colon cancer due to added chemicals and cooking by-products. The study suggests that these meats might also contribute to dementia through the production of free radicals that can damage the brain, as well as high salt content leading to high blood pressure and vascular dementia.
The research, published in the journal Neurology, utilised data from health professionals in the US who were middle-aged at the start of the study. Almost 12,000 participants developed dementia, and their cognitive function was assessed through telephone interviews, including memory, language skills, and thinking speed. The results indicated that excessive consumption of processed red meat could age the brain by approximately 20 months for every additional daily portion consumed.
While the study’s findings are compelling, they should be approached with caution. Previous research has not consistently found a link between red meat consumption and dementia, and the study relied on observational data and self-reported cognitive decline, which can be less reliable than expert assessments. Additionally, the research primarily included white professionals, limiting the diversity of the sample.
Critics, such as Dr Peter Attia, have pointed out that studies on red meat often fail to account for other lifestyle factors, such as smoking and sedentary behaviour. People who consume more red meat may also engage in other health-compromising behaviours, while those who avoid it might lead generally healthier lifestyles.
Despite these limitations, the study’s message is clear: moderation is key. Reducing red meat intake and opting for alternative protein sources and plant-based options could be beneficial for cognitive health. With nearly 8 million Americans and nearly 1 million Brits currently affected by dementia, and with numbers expected to rise, the implications for Australians are clear. As our population ages, with one in 11 people over 65 affected by the condition, it’s crucial to consider dietary choices that could mitigate the risk of dementia.
In Australia, dementia is already a significant concern. In 2024, an estimated 421,000 Australians are living with the condition, with numbers expected to more than double to over 812,500 by 2054, without a medical breakthrough. Dementia is the second leading cause of death in the country and is the leading cause of death for women. Additionally, younger onset dementia is on the rise, with nearly 29,000 Australians affected, a figure that could increase to nearly 41,000 by 2054. The impact is far-reaching, with over 1.6 million Australians currently involved in the care of someone living with dementia.
Have you ever adjusted your diet to support better health? What are your go-to alternatives to meat? Share your thoughts below, and let’s explore together how our food choices can contribute to healthy ageing—for both body and mind!
Also read: New drug to treat overlooked yet devastating type of dementia
