EATING MEDITERRANEAN FOR YOUR BRAIN

By Serena Ball, MS, RD and Deanna Segrave-Daly, RD

Eating according to the Mediterranean diet may help preserve our brain health as we age. When we talk about brain health, most often we’re talking about preserving our memory and living free from dementia (defined as a loss of cognitive and physical function that interferes with daily activities). It’s estimated that about 1 in 7 people in the US age 71 and older have some form of dementia; among people age 85 and up, the number jumps to half.

Two of the most common causes of dementia are Alzheimer’s disease and vascular dementia, or damage to blood vessels that restrict blood flow to the brain. Inflammation in the brain may also play a role. Acute or short-term inflammation can be a good thing; for example, if we cut our finger, the resulting inflammation in the area is temporary and stimulates the immune system to fight infection. However, chronic inflammation, due to age, lack of exercise, and other stressors, is a big risk factor for most chronic diseases, including heart disease, cancer, diabetes, and brain disorders. With Alzheimer’s, inflammation in the brain can lead to the buildup of certain proteins, which block the signals between neurons and other communication pathways. Inflammation can also cause the death of brain cells.

However, these changes happen gradually over many years. And, happily, some of them can be slowed or prevented through lifestyle—which is where the Mediterranean diet may help.

Eating according to the Mediterranean diet lifestyle has benefits for memory and cognition. Researchers in a Journal of the American Geriatrics Society study observed that Americans in their 60s and 70s who followed a mainly Mediterranean-style diet (eating primarily whole grains, fruits, vegetables, potatoes, legumes, fish, and olive oil) had a 35 percent decrease in risk of cognitive impairment, specifically in long-term and short-term memory and attention.

In a clinical study in the Journal of the American Medical Association, researchers conducted a clinical study to determine if people who ate according to the Mediterranean diet (or a lower-fat diet) could decrease cognitive decline. Around 330 people completed the trial, and those eating the Med diet—including increasing their consumption of extra-virgin olive oil or nuts—improved their cognitive function, including scores in memory and executive function (planning, focusing).

Forgetting things as we get older may seem like an unavoidable part of aging, but eating according to the Mediterranean diet may help improve memory. Antioxidants are key, but so are healthy fats, which are brain food. Beyond fish and olive oil, Med diet foods rich in good fats include walnuts (rich in oleic acid), which can improve memory and brain synapse transmission. Strong memory and brain function are not the only features of a healthy brain. Your mental health matters, too.