You probably already know that processed meat is bad for you. We’ve known for years and years that even a small amount on a regular basis is linked with a higher risk of cardiovascular disease, type 2 diabetes and cancer – especially colon cancer.
Now, a new Lancet study involving researchers from prestigious schools such as Mass General Brigham, Harvard T.H. Chan School of Public Health, MIT and Harvard have established a link between processed meat and dementia.
The researchers determined that a “typical” serving of red meat is about 3 ounces.
But they discovered that people who eat just one quarter of a serving (a mere .75 ounce) or more of processed meat each day have a 13% increased risk of developing dementia. In real-world terms that means just 2 slices of ham… 1.5 slices of bologna… or one hot dog in a single day.
In the real world, most people don’t eat quarter-size servings. They probably don’t even eat “typical” 3-ounce servings. They eat over-sized servings!
So just imagine if you eat three or four or slices bacon, a couple of sausage links or patties, or several slices of ham for breakfast each day. Maybe you have a hot dog or two at lunch, or a submarine sandwich. Perhaps a pepperoni or sausage pizza – or a home-cooked corned beef dinner – is on the dinner menu.
It might not seem like a lot, but it could really push the limits on your brain function as you age.
The study agrees…
It turns out that people with the highest processed meat intake had a 1.6-year acceleration in cognitive aging on average with each daily serving of these unhealthy meats.
On the other hand, the research team determined that when people replace those toxic processed meats with nuts and legumes, they actually have a 19% lower risk of dementia.
Previous research supports these results, and so do I.
It is best to avoid processed meats as much as possible. They’re just awful. They don’t do anything good for you. (However, regular red meat is okay if you go for grass-fed beef or lamb, and pastured pork – and keep it in moderation.)
Here’s another interesting food tidbit.
People 50 and older who don’t get enough flavonoids over the next two decades of their life are more inclined to develop Alzheimer’s or dementia. If you’re wondering what the heck flavonoids are, they’re the phytonutrients in fruits and vegetables that give them their bright, vivid color.
A low intake of apples, pears and teas doubles the risk. Not eating enough blueberries, strawberries and red wine increases the risk four-fold.
You’ll find the most powerful flavonoids in your red berries, purple berries and blue berries. When it comes to brightly colored produce, that’s where we’re getting most of our anthocyanins. Anything that has that deep, rich color. You can also find them in your wine and green tea.
I especially like green tea. It’s something I drink nearly every single day. And a Japanese journal recently reported that regular consumption of it in our older years results in fewer white matter lesions associated with dementia. I like that.
And what about dark chocolate? it is particularly rich in flavonoids. So if you like something sweet sometimes or want some chocolate, your best bet is to pick up some Ghirardelli dark chocolate raspberry squares. Pop them in the freezer and nibble on them every now and then. You’ll get the dark chocolate flavonoid and you’ll get the raspberry flavonoid.
Sleep Well, Move Frequently and Don’t Worry
Sometimes it’s not even the foods you’re eating that add to your chances of mental decline. There are other variables you may not be aware of that can also affect your risk.
Not getting enough sleep. That’s one variable. If you’re not getting at least a solid seven hours a night, all of the damaging debris and oxidative stress you’ve accumulated in your glymphatic system during the day won’t get flushed out. This makes developing good sleep habits very important.
Lack of physical activity. That’s another one. When you get your muscles moving, your body makes something called brain derived neurotrophic factor (BDNF). People with higher BDNF levels are less likely to develop dementia and Alzheimer’s. The best way to boost your BDNF is to get up and get moving.
Stress levels have an influence. Chronic stress makes you more susceptible to cognitive decline and dementia. So you have to find a way to handle it. You can find some great ideas here.
There’s one more thing I’d like to mention.
The Odd Thing About Antihistamines and Sleeping Pills
Some common, over-the counter medicines block the action of a chemical (acetylcholine) in your brain that’s necessary for memory and learning.
They’re called “anticholinergics.” These types of drugs are closely linked with higher levels of Alzheimer’s and dementia. And you probably don’t even think twice about taking them on a regular basis.
I’m talking about antihistamines like Benadryl, Mucinex, Sudafed and Contac. Pills that help you sleep, including Sominex, Unisom, Excedrin PM, Tylenol PM and others.
Even heartburn meds like Tagamet and Zantac have weak anticholinergic activity. Plus, some prescription bladder, antidepressant and antipsychotic drugs.
Whenever possible, it’s a good idea to find natural solutions for your health concerns. But when a medication is needed, you still have alternatives that can help keep your anticholinergic burden lower. This is something you can talk to your doctor about.
The most important thing to realize is that all of these are things that you can take control of. You can actually lower your chances of dementia by making changes today.
Dump the processed meat. Eat more organic, colorful fruits, berries and veggies. Have some tea or wine… even dark chocolate. Sleep well. Get moving. Address your stress levels. And if you’re worried about any anticholinergics you’re taking, talk to your doctor about alternatives.
SOURCES:
Li Y, Li Y, Gu X, Liu Y, Dong D, Kang JH, Wang M, Eliassen H, Willett WC, Stampfer MJ, Wang D. Long-Term Intake of Red Meat in Relation to Dementia Risk and Cognitive Function in US Adults. Neurology. 2025 Feb 11;104(3):e210286.
Zhang H, Greenwood DC, Risch HA, Bunce D, Hardie LJ, Cade JE. Meat consumption and risk of incident dementia: cohort study of 493,888 UK Biobank participants. Am J Clin Nutr. 2021 Jul 1;114(1):175-184.
Shishtar E, Rogers GT, Blumberg JB, Au R, Jacques PF. Long-term dietary flavonoid intake and risk of Alzheimer disease and related dementias in the Framingham Offspring Cohort. Am J Clin Nutr. 2020 Aug 1;112(2):343-353.
Shibata, S., Noguchi-Shinohara, M., Shima, A. et al. Green tea consumption and cerebral white matter lesions in community-dwelling older adults without dementia. npj Sci Food. 2025:9(2).
Xie L, Kang H, Xu Q, Chen MJ, Liao Y, Thiyagarajan M, O’Donnell J, Christensen DJ, Nicholson C, Iliff JJ, Takano T, Deane R, Nedergaard M. Sleep drives metabolite clearance from the adult brain. Science. 2013 Oct 18;342(6156):373-7.
Wang R, Holsinger RMD. Exercise-induced brain-derived neurotrophic factor expression: Therapeutic implications for Alzheimer’s dementia. Ageing Res Rev. 2018 Dec;48:109-121.
Peavy GM, Jacobson MW, Salmon DP, Gamst AC, Patterson TL, Goldman S, Mills PJ, Khandrika S, Galasko D. The influence of chronic stress on dementia-related diagnostic change in older adults. Alzheimer Dis Assoc Disord. 2012 Jul-Sep;26(3):260-6.
Gray SL, Anderson ML, Dublin S, Hanlon JT, Hubbard R, Walker R, Yu O, Crane PK, Larson EB. Cumulative use of strong anticholinergics and incident dementia: a prospective cohort study. JAMA Intern Med. 2015 Mar;175(3):401-7.
