by Following the Mediterranean diet as you age appears to reduce the risk of cognitive decline, another study finds; one that scientists say provides the strongest evidence yet of its benefits.
Researchers from the University of Barcelona in Spain followed nearly 850 French citizens over the age of 65 for more than a decade. Participants were split fairly evenly between women and men, and none were dementia-free at the start of the study. They monitored a panel of biomarkers, such as the healthy omega-3 fatty acids EPA and DHA, found in foods consumed in the diet, every few years and performed five neuropsychological assessments on each participant over the course of the study.
Those who closely followed a plant-based diet rich in healthy fats (as evidenced by blood test results, not by food diaries or questionnaires completed by participants) were less likely to experience cognitive decline as they grew older. they grew old
Previous studies have examined the relationship between diet and cognitive decline and produced mixed results, perhaps because participants did not accurately remember or report what they ate, the researchers said. That’s why they chose to monitor dietary compliance with biomarkers: an objective versus subjective approach.
The new research is “a step forward toward using more precise dietary assessment methodologies,” Mercè Pallàs, a professor of pharmacology at the university’s Institute of Neurosciences, said in a news release about the findings, published in October in Molecular nutrition and food research.
In fact, the study “echoes previous studies that have shown that following a Mediterranean-style diet is associated with healthy brain aging,” says Caroline Susie, a registered dietitian. Fortune. “While there is no proven way to prevent dementia and cognitive decline, following this diet is associated with a lower risk of cognitive decline.”
What is the Mediterranean diet?
This plant-based way of eating, with roots in ancient Roman and Greek tradition and the cuisine of the Middle Ages, was studied and solidified in the 1950s. It focuses on consuming a variety of healthy foods, including:
- Vegetables
- Fruit
- Beans
- lentils
- Walnuts
- Seeds
- Potatoes
- whole grains
- Extra virgin olive oil, a healthy fat
- Herbs and spices (instead of salt)
The following foods are allowed in low to moderate amounts:
- Dairy
- Eggs
- Fish, which contains healthy omega-3 fatty acids.
- Poultry
- Wine with meals (if you don’t drink, don’t start)
The following foods should be avoided:
- Red, fatty and/or processed meats
- sweets
- Salt
- Highly processed foods
- refined carbohydrates
- Saturated fats
- Butter
- Sugary drinks
Although it is called a “diet,” it focuses on general guidelines rather than a strict method of eating and must be accompanied by daily physical exercise. Sharing meals with family and friends is also encouraged.
Those opting for the Mediterranean should “opt for fruits, vegetables, nuts, seeds, olive oil, beans, whole grains and olive oil,” says Susie. They should also try to eat two servings of fish per week and stay active.
What are the benefits of a Mediterranean diet?
In addition to apparently reducing the risk of cognitive decline with age, the diet offers a wide variety of health benefits, including:
- Reduce the risk of heart disease, metabolic syndrome and some cancers.
- Support healthy body weight, blood sugar, blood pressure and cholesterol
- Balancing the intestinal microbiota
- Increased life expectancy
This is due to its numerous healthy aspects, including:
- Limited saturated and trans fats
- limited sodium
- Limited sugar
- Increase in healthy unsaturated fats
- Increased fiber and antioxidants.
Micronutrients are ‘surprisingly lower’ in the brains of Alzheimer’s patients
Levels of five micronutrients often found in Mediterranean diet foods are “surprisingly lower” in the brains of those with Alzheimer’s disease compared to those without, according to a study published this fall that analyzed the brains of 31 donors, the average age of which was 75 years.
Most, but not all, had died from Alzheimer’s disease. Compared to unaffected brains, the researchers found that the brains of those with the disease had about half the level of the following micronutrients: vitamins and minerals critical to the body’s functioning, but only needed in small amounts:
• lycopene: Lycopene, an antioxidant that may help protect cells from damage, gives some fruits and vegetables, such as tomatoes, watermelons, blood oranges, pink grapefruits, apricots and guavas, their red hue.
• Retinol: Retinol, a form of vitamin A that helps the immune system function properly, helps you see in low light and keeps your skin healthy. It is found in foods such as cheese, eggs, oily fish, milk, yogurt and liver. Indirect sources include yellow, red and green leafy vegetables such as spinach, carrots, sweet potatoes and red peppers, as well as yellow fruits such as mangoes, papaya and apricots.
• lutein: Often called the “eye vitamin,” lutein is believed to protect eye tissue from sun damage. You can find it in foods like egg yolks, spinach, kale, corn, orange peppers, kiwis, grapes, zucchini, and squash.
• zeaxanthin: Zeaxanthin, an antioxidant, is known to protect eye tissues from the sun. It is found in eggs, oranges, grapes, corn, goji berries, mangoes, and orange peppers.
• Vitamin E: Also an antioxidant, vitamin E keeps free radicals in check, improves immune function and can prevent clots from forming in the heart arteries. It can be found in vegetable oils, nuts, seeds, fruits and vegetables such as sunflower oil, soybean oil, almonds, peanuts, spinach, pumpkin, red peppers, asparagus, mangoes and avocados.
Multiple studies have also found that those who follow MIND (Mediterranean/Dietary Approaches to Stopping Dietary Intervention for Neurodegenerative Delay), which emphasizes the consumption of antioxidant-rich fruits, vegetables, legumes, nuts, and fish with very little meat, dairy, and sweets—had a lower risk of developing Alzheimer’s disease, better cognitive function before death, and fewer signs of Alzheimer’s disease in those who developed the disease.
“This study, for the first time, demonstrates deficits in important dietary antioxidants in Alzheimer’s brains,” Professor C. Kathleen Dorey of the Virginia Tech Carilion School of Medicine said at the time in a news release about the study.
“We believe that consuming diets rich in carotenoids will help keep the brain in optimal condition at all ages,” he added.
