Nourish Your Mind
How the Mediterranean Diet helps prevent neurodegenerative diseases, slows cognitive decline, and prevents dementia and Alzheimer’s.
The Mediterranean diet has been ranked number one in U.S. News and World Report for the past eight years.
The Mediterranean diet describes the dietary pattern of populations in countries along the Mediterranean Sea, such as Greece, Italy, southern France, Crete, Spain, and parts of the Middle East. It is a plant-forward diet with some animal-based products such as fish and poultry and a limited quantity of dairy products. Green leafy vegetables with various legumes, nuts, fresh fruits, and whole grains are prevalent and consumed daily. These countries produce olive oil, a staple in the Mediterranean diet.
Olive oil is a monounsaturated fat that contains alpha-linoleic acid, an omega-3 essential fatty acid, that provides cardioprotective and brain health benefits. Mediterranean Diet Article. https://www.statpearls.com/articlelibrary/viewarticle/82040
Correlation studies have linked the Mediterranean diet to a reduced risk of Alzheimer’s disease and dementia. Alzheimer’s disease is the most frequent type of dementia that manifests with aging. At present, more than 5 million Americans are affected by the disease. Alzheimer’s Disease News Story Article Listing | RxWiki. https://rxwiki.com/conditions/alzheimers-disease/articles/news_story?page=9
Brain changes associated with the disease are present decades before symptoms are visible. Understanding lifestyle factors that can change the brain aging process can help prevent or delay Alzheimer’s.
The Mediterranean diet emphasizes whole, nutrient-rich foods that provide numerous benefits for brain health. In a 2018 study supported by NIH’s National Institute on Aging (NIA). (Neurology, April 13, 2018.), Mosconi and her colleagues measured brain changes via scans over time in 34 people who adhered to the Mediterranean diet and 36 who adhered to a Western diet. The participants’ ages ranged from 30 to 60. They showed no symptoms of dementia at the time that the study began. The first scan showed lower energy use and more beta-amyloid deposits in the people who ate a Western diet. Beta-amyloids are peptides that accumulate in the brains of people with Alzheimer’s disease. Low energy and amyloid deposits suggest early dementia.
In the follow-up scans,
people who ate a Western diet showed a more significant increase in beta-amyloid deposits and greater reductions in energy use compared to the Mediterranean diet group. Age, sex, and genetic links to Alzheimer’s risk didn’t account for the differences. These were small groups, but what is important to reflect on is that changes in the brain are observed at a very young age in people with a prevalent Western diet.
People who eat a Mediterranean diet might expect a three-and-a-half-year delay in the progression of Alzheimer’s disease. We need to do research involving larger and more diverse groups over an extended time to confirm these findings.
One UK Biobank prospective cohort study supports the idea that higher adherence to a MedDiet is associated with lower dementia risk, stressing the importance of diet in dementia prevention.
The Mediterranean diet is rich in antioxidants
It is abundant in fruits, vegetables, and legumes packed with antioxidants.
Antioxidants are present in many foods and are released by plants as defensive compounds. Even in low concentrations, ingesting these compounds can delay or inhibit oxidation. They protect lipids, proteins, and DNA.
Oxidation is a chemical function that produces free radicals capable of damaging and aging cells. Antioxidants are potent compounds that protect the brain from oxidative stress and inflammation, key contributors to Alzheimer’s development. https://mentalfacts.com/aging/brain-health/lifestyle/what-role-does-nutrition-play-in-senior-mental-health/
Our body naturally produces antioxidants, but foods also contain exogenous antioxidants such as tocopherols, ascorbic acid, carotenoids, flavonoids, phospholipids, sterols, and amino acids. Vitamins C and E, green tea extract, Zinc, Quercetin, Coenzyme Q10, lycopene, glutathione, and Luteine are potent antioxidants that can be found in citruses ( oranges, lemons, and grapefruits), kiwi, bell pepper, nuts, seeds, and vegetable oils., tomatoes and watermelon, garlic, and crucifer vegetables.
The Mediterranean diet promotes healthy fats:
Olive oil and fatty fish are primary sources of omega-3 fatty acids that promote brain health, reduce inflammation, and support cognitive function, lowering the risk of Alzheimer’s
Omega are polyunsaturated fatty acids (PUFA) that significantly affect cognitive performance throughout the lifespan. Eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA) are essential for brain functions. DHA is the dominant omega-3 in the brain and is necessary for neurotransmission and multiple other tasks in the brain.
50-60% of the brain’s weight comprises lipids, and 35% is omega-3. More than 40% of neuronal tissue is DHA, especially in the gray matter [2,3].
Omega-3s promote cognition, neuronal preservation, and protection against depression and neurodegeneration. They travel easily through the brain cell membrane and impact the brain neurotransmitters. Because of their anti-inflammatory properties, they may help relieve depression. Omega-3 supplementation may also lower the risk of high blood pressure and coronary disease, which improves cognitive health.
Fish have the highest concentrations of DHA and EPA. The FDA recommends consuming 3 g of omega-3 daily, with dietary supplements that deliver up to 2 g daily.
The Mediterranean diet is rich in nutrients vital for brain health, such as vitamins E and B, folate, and magnesium, that support memory and cognitive function.
The Mediterranean diet prioritizes whole foods and uses minimally processed foods, refined sugars, and unhealthy fats, which can contribute to chronic inflammation and impair brain function.
The Mediterranean diet promotes heart health and reduces hypertension and diabetes
The ‘Seven Countries Study’ was a landmark study that supported how adherence to a Mediterranean diet significantly decreased risk for and lower rates of cardiovascular disease, glycemic control, and insulin resistance. Several studies have also demonstrated a decrease in early vascular aging.
It indirectly lowers the risk of developing Alzheimer’s, as these conditions are linked to an increased risk of cognitive decline.
The Mediterranean diet may reduce and prevent the development of other health issues, such as osteoporosis, inflammatory bowel disease, preterm birth, macular degeneration, kidney stones, dry eye, and cancers (breast and colorectal.
Adopting a Mediterranean diet is just one aspect of a comprehensive approach to cognitive decline and Alzheimer’s prevention. Optimal brain health requires combining a Mediterranean diet, regular exercise, adequate sleep, social engagement, stress management, and mental stimulation.
Another critical and positive expectation of embracing the Mediterranean Diet is the relatively low environmental impacts (water, nitrogen, and carbon footprint)