Nearly one million people in the UK are living with dementia and this number is predicted to rise to 1.4 million by 2040. While it’s thought to be caused by many factors, including genes, brain injuries, high blood pressure and smoking, lifestyle choices also have a part to play.
Here, Emma Taylor, senior information officer at Alzheimer’s Research UK, and Rebecca McManamon, a dietitian based in the south of England and a spokesperson for the British Dietetic Association, explain how to change your meals to lower the risk of getting dementia.
Cindy Crawford’s son Presley Gerber dies in rehab aged 27
Presley Gerber, the son of supermodel Cindy Crawford, has died at the age of 27.
The former model died on Sunday at a rehab facility, according to the Los Angeles county medical examiner. The cause of death has not been disclosed.
A closer look at the detail
Presley, who was the eldest child of the celebrity couple, and brother of model Kaia Gerber, had spoken openly about his mental health and drug use in recent years.
His sister mentioned his “decade-long struggle with drug addiction” in the September 2026 issue of .
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Mental health struggles
Having struggled with mental health, depression and some other things that come along with that, I think that whether I help one person or a hundred people get out of that place that I was in at one point in my life, that’s all I need to do.
Speaking to podcast in 2023, Gerber hoped that sharing his story would help others suffering with mental health issues.
Life in the limelight
- Gerber had been a model like his mother and younger sister Kaia, making his runway debut for Italian label Moschino aged just 16.
- He went on to model for brands including Burberry, Dolce & Gabbana, and Bottega Veneta.
- Gerber posted a video about undergoing drug withdrawal treatment in the months before his death, though the cause of his death was not disclosed.
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Family asks for privacy
- Allie Jenkins, a representative for Crawford and her husband Rande Gerber, told : “The family is asking for privacy during this very difficult and painful time.”
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All the latest Earl Spencer revelations as royal row continues
A war of words has broken out after Earl Spencer made a series of damning claims about the King in a new memoir about his sister, Diana, Princess of Wales.
Swan Song: Diana, My Sister is due to be published on Tuesday. Here are some key claims made in excerpts from the book released so far.
‘We’ll forget her soon enough’
Spencer claims he and Charles argued over arrangements for his sister’s funeral in 1997 and the King told him: “Rest assured, we’ll forget her soon enough”.
Spencer has also said he believes the relationship between the press and the Duke and Duchess of Sussex “echoes” the way the media treated his sister.
Other key claims made
- Spencer has written of how Charles’s phone call following the car crash in 1997 “sounded strangely matter-of-fact”.
- “[Charles] sounded giddily elated – like a lottery winner, I remember thinking at the time,” Spencer writes.
- In another extract, Spencer told of his memories of the funeral, and his concern for Harry, after he observed a “lack of obvious care”.
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While we do not comment on books as a matter of principle, His Majesty is mindful that the pain of fraternal grief can cloud reason, affect judgment and colour memory in ways others do not recognise, even many years after such a loss.
Buckingham Palace spokesman
King accused of gaslighting
Spencer has accused the King of gaslighting him and called his response a “rather poor imitation of the ‘recollections may vary’ quote” – the late Queen’s response to the Duke and Duchess of Sussex’s allegations in their Oprah Winfrey interview, The Mail on Sunday reports.
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Watch more from The i Paper
Badenoch pledges to bring back tax-free shopping for tourists
Kemi Badenoch has promised to revive a tax-free shopping scheme for tourists by reversing a post-Brexit rule change.
The decision to scrap the VAT refund scheme for international visitors in 2021 left the UK “less competitive” than many other European holiday destinations as the country left the EU, the Tories said.
Business chiefs hail ‘pro-growth’ policy change
Badenoch said the policy was letting down businesses.
Business chiefs, including the bosses of Fortnum & Mason and Paul Smith, hailed the policy change as “pro-growth” and “pro-jobs”.
Losing out to ‘rival cities’
We have iconic retailers, inventive designers and brilliant manufacturers, but they are being let down by a tax policy that is chasing their customers away. Holidaymakers are choosing rival cities in other countries for the simple reason that it saves them money.
Kemi badenoch, lEADER OF THE CONSERVATIVE PARTY
A closer look at the detail
- Spending by visitors remains 8 per cent lower than before the pandemic – despite numbers returning to pre-Covid levels, according to 2024 estimates from tourism agency VisitBritain.
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Treasury: ‘UK visitors can claim VAT’
Almost every European country offers tax-free shopping for tourists, except the UK – although the minimum spend varies.
A Treasury spokesperson said “visitors can still claim VAT relief where the items purchased are shipped directly to their home country as exports” and that it is working to “welcome 50 million international visitors a year to the UK by 2030”.
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How to be more grateful for daily life in five easy steps
The world feels like a difficult place at the moment, and it can feel very hard sometimes to find things to be thankful for; when we are overwhelmed, we have less capacity to notice and reflect on the good things. Yet, ironically, proactively cultivating gratitude is one of the things that can actually help us feel less stressed.
NHS GP dR RADHA
The science
Research has shown that feeling or expressing thanks can actually alter our brain.
- The balance of neurotransmitters change; more serotonin and dopamine (feel good chemicals) are produced.
- This can be long lasting if we make gratitude a regular habit.
- We also get a decrease in our cortisol (stress hormone) levels which helps lower anxiety.
- Being grateful can strengthen the nerve pathways which triggers positive emotion.
How can we build gratitude?
Change your words
Instead of seeing something as a problem, try to see the opportunities within it.
Our brains are very receptive and what we read or write can alter our emotional system.
Express it
This will not only make you feel good, but you will also get a positive response from others.
How can we build gratitude?
Notice more
Throughout your day, try to notice all the things that are going well; has someone opened a door for you, or smiled?
The basics
By being thankful for the small things every day, we are far more likely to be and stay healthy so that we can enjoy them.
What to do
Gratitude can lead to feelings of optimism, lower our blood pressure, and improve sleep quality.
- Write down what potential good aspects there are to the things you don’t feel like doing, or even what could be worse about it.
- Spend a few minutes writing down three things that you are looking forward to that day, or the good things that have happened to you that day.
- Say thank you to yourself for the things you have achieved, or managed to get through and changed that day.
Sales of battery
electric vehicles hit a record high last year.
Starts at £22,995 for the smaller battery
Available with either a 40kWh battery or a larger 52kWh pack, that offers almost 255 miles, the latest, retro-inspired Renault 5 is both a joy to behold and a hoot to drive.
The interior has been lavished with a level of detail that’s typically reserved for more expensive cars.
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A champion of EV efficiency
It offers a remarkable 491 mile range on a single charge from the 85kWh battery.
It is a technological masterclass inside with the ability to option screens that span the entire width of the dashboard, including an optional display for the front passenger.
Priced from £37,400
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It’s a lot of money to part with, but this is arguably all the car you will ever need.
The £89,000 Macan is a premium SUV that somehow manages to blend Porsche’s reputation for dynamics and sporty driving with everyday practicality.
The 95kWh batteries can go from 10 to 80 per cent in as little as 21 minutes from the fastest public charging outlets.
With the business class-style six seat configuration costing a staggering £76,995, it is by far the most expensive Kia ever made, but it backs up its financial demands with a suite of genuinely useful and impressive onboard technology.
It’s fast, goes a long way between stops and charges relatively quickly but the interior is bland, the onboard technology is infuriating and the experience is devoid of emotion.
All of its gadgetry can’t disguise the fact that performance is weak, even for a typically zippy EV, the ride is fussy at slower speeds and it’s not in the least bit enjoyable to drive on a country road.
- While good value (prices start at £17,935) for the 200-mile max range, there are more interesting options from Hyundai, Citroen and Renault for similar money.
- It attempts to wow with tech, much of which hinders, rather than helps.
- There’s no tangible benefit over mounting your phone to the dash.
- Simply an average driving experience, adequate range and slow charging speeds.
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The kitchen gadgets under £25
Victorinox paring knife
It’s comfortable to hold, with a point sharp enough for scoring pastry.
ProCook cast iron pan
For unbeatable searing and heat-retention, cast iron is the top choice.
Tesco chopping board
Priced at just £22, I’ve yet to find another board that matches it for sheer value and quality.
The kitchen gadgets under £25
Pyrex jug
It is the perfect vessel for blending smooth sauces, melting butter, or warming stock. It won’t stain like plastic and the red measurements never fade.
Salter scales
“I’ve had my slim little set of Salter Disc Scales for over a decade, and I’m delighted to see they are still made to exactly the same reliable design today.”
Microplane grater
It uses photo-etched stainless steel teeth that stay razor-sharp for a decade, something the lookalike copycats simply can’t match.
Braun hand-held blender
It’s an essential for everything from making velvety soup to getting the lumps out of white sauce.
Bodum cafetiere
As well as delivering great results, cafetieres are easy to clean and there’s no ongoing filter paper costs or pod recycling to deal with.
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The kitchen gadgets under £25
Oxo peeler
What truly sets it apart is the chunky, rubberised handle that absorbs pressure and stays completely non-slip, even if your hands are wet. It is inexpensive and incredibly durable.
Falcon pie dish
Made by fusing porcelain onto heavy-gauge steel for smooth durability, it is dishwasher, freezer, hob, air-fryer and oven-safe.
The golden rules for a happy, secure relationship
Psychiatrist and neuroscientist Dr Amir Levine, author of bestselling book , explains why we behave the way we do in love.
Golden rules for happy relationships
Start with your own behaviours
The foundation of a secure, connected life is being what I call CARRP: that means being consistent, available, responsive, reliable and predictable. All of these qualities can be enacted in small gestures every day.
Express your needs
People need consistency and connection to feel safe. This is not, ‘You hurt my feelings by never replying to me’, it’s more ‘this is the kind of contact that helps me feel secure’.
Golden rules for happy relationships
The appendix ‘inflammation’ rule
If a relationship repeatedly inflames your nervous system, you need to disengage and deprioritise it.
Lean on community
You don’t need hundreds of friends. You need people and places that regularly remind you that you belong.
Stop blaming childhood
Humans are much more complicated than: ‘this happened to you, therefore you are doomed to be anxious’.
Reach for a
secure script
When something unsettles you in a relationship, your first reaction is not always the most accurate one.
If you’re anxious, your brain may jump very quickly to: ‘this is the beginning of the end’. If you’re avoidant, your brain may say: ‘this person wants too much from me, I need to get away’. So one very practical thing you can always do is pause and ask: ‘What would a secure person do here?’
Loneliness elsewhere
When people talk about loneliness, they often assume it means you don’t have enough people in your life. But you can be surrounded by people and still feel lonely if those relationships leave you feeling excluded, ignored or disconnected.
What to do
- Build a community that works for your temperament and gives you regular, reliable moments of connection.
- You can still be kind to people while not treating them as someone who belongs in your inner circle.
- Explain what you need. Sometimes people simply don’t realise how you are experiencing them.
- Check in with people: does this person actually feel that I’m reliable? Do they experience me as predictable? That’s the only way that you can start to become more secure.
Do some foods leave
you feeling hungry rather than satiated? Experts say there are…
Foods that leave you hungrier
A bowl of cereal and glass of orange juice
More refined cereals are digested quickly, and fruit juice, whilst one of your five-a-day, contains less fibre than whole fruit. This might mean you find yourself hungry again within 1-2 hours of eating this breakfast.
Swap the orange juice for a whole orange, the cereal for oats and milk or serve it with Greek yoghurt or a boiled egg. This would increase the fibre and protein content; two nutrients strongly linked with fullness.
Foods that leave you hungrier
These pastries are made primarily from refined flour and butter, and are relatively low in protein and fibre.
Toast and jam
Shop-bought packs can contain a lot of white rice, which is digested quickly, and the protein content is often modest.
Foods that leave you hungrier
Vegetable soup
On its own, it is often very low in protein and calories, so hunger can return quickly.
Unless it’s loaded with veggies, it’s probably pretty low in fibre.
Liquids are generally less filling as they require little chewing which may not trigger satiety signals.
Foods that leave you hungrier
Snack bars
They are ideal for a quick pick-me-up, but if reducing hunger is what you’re after, it’d be better to swap it out.
Low-fat yoghurt
A full-fat plain Greek yoghurt with berries and seeds tends to be much more filling due to the protein, fat and fibre.
On an empty stomach, it can actually increase your appetite.
What to eat instead
Instead of thinking about avoiding foods, think about what you can add to them.
- Add beans, lentils or shredded chicken to your vegetable soup and pasta.
- Thicken your smoothies with Greek yoghurt, chia seeds and oats.
- Apple slices with peanut butter, yogurt with berries and hummus with oat biscuits are better snack options than a pre-made snack bar.
- Have alcohol alongside a balanced meal containing protein and fibre.
Eat leafy greens daily
We know that one of the main principles of the MIND diet – which is designed to reduce the risk of dementia and loss of brain function as we age – is to eat leafy green vegetables five or six times a week, so I recommend eating them every day, if possible, says McManamon. “While the diet encourages eating vegetables daily, it is the leafy green vegetables, including spinach, kale, bok choy and chard, that are especially important.
“These vegetables are high in vitamin K and antioxidants which are thought to lower inflammation around the body, including in the brain, which may reduce cognitive decline.”
A study published in the journal Neurology in 2024, involving people with an average age of 64, found that close adherence to the MIND diet was linked with lower rates of cognitive impairment and slower rates of cognitive decline.
Turn off the TV
Sharing meal times with friends or family and making them a social occasion can be beneficial for brain health, says Taylor. “Eating with other people can make healthy eating more enjoyable and easier to maintain, as well as helping us to stay socially connected.” Social connections are important for keeping different parts of the brain active, and the more we keep our brain active, the better it will be able to cope with any damage – it builds what’s known as “cognitive reserve” she explains. “This means the brain becomes more resilient to any kind of negative changes.
“Therefore if someone is having their meals in front of the TV, or eating alone, I would recommend trying to make them more sociable events, even if it’s only once or twice a week,” says Taylor.
Older people may also be more likely to eat more food, or more nutritious meals, if they’re not alone, as they may struggle to cook the foods that they used to make, especially if they are starting to experience memory or thinking problems, she explains. “Making eating a social occasion can encourage people to eat a wider range of foods more often.”
Have dinner earlier
Our heart rate increases during the process of digestion, which can make it more difficult to sleep, explains Taylor. “If you eat earlier, then you’ll be able to sleep earlier and have a more consistent sleep pattern of six to eight hours a night, which is important because we know sleep is vital for brain health.”
The brain clears out any waste that builds up throughout the day when we sleep so getting consistently poor sleep for a long time could be detrimental to cognitive health, she says. “This means it would be a good idea to bring your mealtimes forward.”
Add lentils to your meal
The MIND diet recommends consuming beans, lentils and chickpeas at least five times a week due to their high levels of fibre, with a portion being around 80g or a handful when cooked, explains McManamon.
According to the National Diet and Nutrition Survey, 96 per cent of people in the UK don’t eat enough fibre. “If we have enough fibre in our diet, food moves through our gut more efficiently and fibre is also more likely to promote the growth of good bacteria in the gut which can have an anti-inflammatory effect, and there is a connection between gut and brain health,” she says. “This could help to lower the risk of inflammation in the brain, which is linked to a decline in brain function and is often seen in dementia.”
It’s also a good idea to swap refined foods, such as white bread, rice or pasta, for whole grain equivalents, advises Taylor, as these contain more fibre. “Fibre supports heart and blood vessel health, and what’s good for our heart is good for our brain.”
Having a handful of different types of nuts every day as a dessert or snack is also important for the brain. “While walnuts and almonds are the most well studied in terms of helping reduce memory loss, that’s not to say they are the only nuts that can be beneficial for brain health, so I’d recommend eating any types of unsalted nuts,” says McManamon.
“Walnuts contain omega-3 fatty acids which are good for memory; and many nuts contain high levels of magnesium, vitamin E and polyphenols which can all be protective for cognitive health.” Because nuts are high in calories, it’s wise to measure out a portion – around the size of the palm of your hand – rather than to eat a whole bag of nuts without thinking,” she adds.
Ditch your glass of wine
Having a glass of red wine a day has previously been thought to be beneficial to our health, but McManamon warns that alcohol of any kind is a known risk factor for dementia. “So even though some people may believe a glass a day is good for them, alcohol is a known cause of cancer and is directly linked to the risk of cognitive decline.
“While it’s hard to cut it out completely, people should be aware that any alcohol is going to increase your risk of dementia – there’s no safe lower limit,” she explains.
Swap butter for olive oil
“We know that olive oil is a key part of the Mediterranean diet and long-term observational studies have shown that people in countries such as Greece and Spain have lower levels of dementia compared with the UK,” explains McManamon.
Olives contain polyphenols which have anti-inflammatory properties and an antioxidant effect, both of which can reduce cognitive decline in future – this is why olive oil is preferable to butter, which does not have those benefits, she says. “Olive oil is also much higher in polyphenols compared with other types of oils. Therefore, it’s a good idea to use it as your primary oil when cooking or in a salad.”
Different oils contain different types of fat. While olive and avocado oils are monounsaturated fats, sunflower, vegetable and seed oils are polyunsaturated fats and there is currently much debate as to whether monounsaturated fats are superior to polyunsaturated fats when it comes to looking after our heart and brain, she explains. Other oils, such as coconut oil, are saturated fats and known to be detrimental to heart and brain health.
Extra virgin olive oil has more polyphenols than normal olive oil due to the refining process used to make standard olive oil, whereas virgin olive oil is unrefined, although the level of polyphenols varies between products due to factors such as where the olives are farmed, McManamon explains.
A study published in the journal Microbiome earlier this year found that people who consumed extra virgin olive oil had more diverse gut bacteria and better brain function than those who used refined olive oil, although more research is needed.
Don’t forget oily fish
Oily fish such as salmon, trout, mackerel and sardines are rich in omega-3 fatty acids, which is why the MIND diet recommends eating them at least once a week, says McManamon. A portion is typically around 125g or the size of your whole hand. Tuna doesn’t have high levels of omega-3, and won’t carry the same brain health benefits, she warns.
“Omega-3 has been shown to boost memory and concentration – it’s often used by children and young people to help them focus on their studies, for example,” she says. “It can offer protection against memory loss as we age if it’s eaten regularly.”