What does dementia actually mean?
The word dementia scares many people, because it sounds heavy and final. In reality, it means the slow decline of memory, thinking, and everyday abilities, which usually occurs with age. It’s not a single disease, but a collection of issues, the most well-known of which is Alzheimer’s disease.
It’s important to understand: dementia doesn’t appear overnight. It develops over 10, 15, or even 20 years before we notice it. This means the food we eat today matters for our brains in a decade or two.
What did scientists discover in Sweden
The study that attracted a lot of attention was conducted by scientists from Lund University. They followed nearly 28,000 people for over 25 years. This means that the participants started back in the 1990s, and their eating habits were tracked until recently.
During this time, 3,208 people developed dementia, while the rest did not. The difference between the groups wasn’t about whether they drank milk or yogurt, but the type of cheese and cream they consumed.
The results were very clear:
- people who ate at least 50 grams of full-fat, unheated cheese daily had a 13% lower risk of dementia
- those who consumed 20 grams or more of cream a day had a 16% lower risk.
50 grams of cheese is about two thin slices. This isn’t about excess, but about moderate, regular consumption.
Why specifically full-fat cheese and not its low-fat versions
Here lies an important difference that we often overlook. Full-fat cheeses contain at least 20% milk fat. Low-fat cheeses have the fat removed or greatly reduced. Researchers found no protective effect in low-fat versions. The same holds for milk, butter, and yogurt. This means it’s not about dairy in general, but about the natural fat that remains in the cheese.
Traditional culture has known this for a long time. Cheese has always been a heavy but nourishing food, suitable for people who worked a lot with their heads or hands. The fat in cheese isn’t just empty energy...
What does modern science say about fats and the brain
The brain is made up of almost 60% fat. This doesn’t mean you can eat anything, but without fat, the brain doesn’t function optimally. Research from 2020–2024 has shown that certain natural fats help:
- maintain connections between nerve cells
- reduce inflammation in the brain
- keep memory functioning steadily.
The fat in full-fat cheese also contains fat-soluble vitamins like vitamins A, D, and K. Vitamin D is especially important, as according to European research, over 65% of older adults have low levels in winter.
What does “unheated cheese” mean and why is it important
“Unheated” means cheese hasn’t been exposed to very high temperatures, as happens when it’s melted on pizza or in sandwiches. High heat can change the structure of fats and reduce their protective effect.
That’s why the researchers stressed that the results may not be the same in countries where cheese is mostly eaten melted, often together with meat.
The study also revealed one important limitation. People with the APOE e4 genetic variant didn’t receive the same benefits from eating full-fat cheese. The term genetic variant means a small difference in the genetic material code, which can influence the risk for certain diseases. APOE e4 is known as a risk factor for Alzheimer’s disease.
This doesn’t mean cheese is harmful for them, just that it doesn’t provide extra protection. That’s why scientists emphasize that diet is never a one-size-fits-all solution.
Why people are seeing cheese differently nowadays
After 2020, eating habits have changed quite a bit. People are starting to value natural, less processed food more. At the same time, fear of dementia is rising, since especially European populations are aging rapidly. According to data from 2025, over 10 million people in Europe are expected to have dementia, and the number increases by around 4% each year.
In this context, the news that something so simple, accessible, and familiar as cheese can help is extremely important. It’s not a medicine, but a small daily step that adds up over time.
Traditional wisdom also emphasizes moderation. No one is saying you should eat half a loaf of cheese a day. If you eat two slices of quality, full-fat cheese together with a varied diet, it’s enough.
Research shows that people who ate cheese as part of an ordinary meal, and not just as a snack with processed food, got more benefits. Cheese with a piece of bread, vegetables, or fruit is something quite different from cheese on quick, baked foods.
What to remember
Of course, this study doesn’t mean cheese is a miracle food. But it does suggest we’ve been oversimplifying the story about fats for too long. Natural fats, eaten in moderation and in the right form, are not the brain’s enemy - they might even be its allies.
For people who want to do something good for their brain without expensive supplements, complicated diets, and fear of every fat, cheese is good news. Simple and familiar.
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