50% Slower Brain Aging and Reduce Risk of Cognitive Decline on a Mediterranean Diet (2024)

Changing your diet could help preserve your brain as you age, a new study suggests. Researchers found that following a Mediterranean-style diet rich in green plants, tea, and nuts may slow age-related brain shrinkage by as much as 50 percent.

The key appears to be maintaining healthy blood sugar levels.

The study, published in the November issue of The American Journal of Clinical Nutrition, showed that reductions in HbA1c, a marker of long-term blood glucose control, were linked to less shrinkage in crucial brain regions like the hippocampus, thalamus, and cerebellum.“Our findings suggest that the Mediterranean diet is indeed one of the best dietary patterns for supporting brain health, largely due to its benefits for blood sugar control,” Iris Shai, the study’s lead researcher and an adjunct professor of nutrition at Harvard University, told The Epoch Times. “This diet includes plenty of vegetables, fruits, whole grains, nuts, seeds, and olive oil, along with moderate fish and poultry.”

Diet for a Healthier Brain

The 2024 research, which used data from the DIRECT PLUS trial, emphasized the cognitive benefits of the Green Mediterranean diet, which is rich in polyphenols and low in red and processed meats. The DIRECT PLUS trial is one of the largest brain MRI intervention studies conducted to date, involving about 300 participants divided into three dietary groups.

The researchers tracked changes in brain health through whole-brain magnetic resonance imaging (MRI) measurements before and after the intervention. The results showed that maintaining stable blood sugar levels could play a crucial role in slowing brain aging, according to Shai. People who improved their brain health over 18 months also saw improvements in blood sugar, insulin resistance, fasting glucose, and inflammation markers.

“When blood sugar is well-controlled, the brain appears less vulnerable to aging-related changes,” she explained. “This connection is particularly relevant, as high blood sugar can damage blood vessels and lead to inflammation, both of which are linked to cognitive decline.”

Shai noted that by focusing on managing blood sugar, we may be able to protect the brain more effectively over time.

“Diet is a big part of this: We found that diets rich in fiber, antioxidants, and healthy fats, especially those with limited processed foods and sugars, seem to support blood sugar control. This kind of dietary approach could be a simple yet powerful way to support brain health as we age,” she said.

A 2022 clinical trial using the same data source as the new one also suggested that Mediterranean and Green Mediterranean diets could reduce age-related brain atrophy.

The researchers noted that participants who consumed higher amounts of green tea and Mankai duckweed shakes exhibited the most significant improvements in both blood sugar levels and brain health. “A Green-MED (high-polyphenol) diet, rich in Mankai, green tea, and walnuts and low in red/processed meat, is potentially neuroprotective for age-related brain atrophy,” the study authors wrote. Mankai duckweed is a high-protein aquatic plant popular in Southeast Asia.

Safe Approach to Slowing Cognitive Decline

“This trial offers a safe approach to potentially slow down our brain aging by adopting the components of a Green Mediterranean diet,” noted study first author and doctoral candidate Dafna Pachter.

The study’s findings suggest that dietary adjustments linked to the Green Mediterranean diet could effectively reduce the risk of cognitive decline as people age. While more research is necessary to understand the underlying mechanisms fully, the results pave the way for new strategies promoting brain health through nutrition.

Shai pointed out the implications of her findings for dietary recommendations that preserve brain health.

These foods provide the nutrients needed to help maintain stable blood sugar levels and reduce inflammation, which are both essential for brain health, she continued.

“Additionally, our study highlights the benefits of the Green Mediterranean (Green-MED) diet, a more plant-centered version of the traditional Mediterranean diet that includes even higher amounts of plant-based foods and polyphenols, which are antioxidants found in foods like green tea and Mankai,” Shai said.

MIND Diet May Help Reduce Risk of Cognitive Decline

Another 2024 study has shed light on the potential of a specific dietary approach to lower the risk of cognitive decline, particularly in women. Researchers found that women whose eating habits most closely resembled the Mediterranean-Dietary Approaches to Stop Hypertension Intervention for Neurodegenerative Delay (MIND) diet may have a lower risk of cognitive decline. The dietary plan is rich in foods that enhance brain function and low in foods with adverse health effects.

“With the number of people with dementia increasing with the aging population, it’s critical to find changes that we can make to delay or slow down the development of cognitive problems,” Dr. Russell P. Sawyer said in a press release. Sawyer is a neurologist affiliated with the University of Cincinnati Medical Center, a member of the American Academy of Neurology, and coauthor of the study.

Small Changes Make a Big Difference

The study analyzed dietary data from 14,145 people with an average age of 64. Participants were divided into three groups based on their level of adherence to the MIND diet: low, medium, and high. Memory and thinking skills were measured at the beginning and end of the 10-year study.

The high-adherence group showed a 4 percent reduced risk of cognitive impairment compared to the low-adherence group, according to the study published in the journal Neurology.

Just what does a 4 percent reduction mean? “At an individual level, a 4 percent lower risk of developing cognitive impairment seems small, but the population level is where the differences really start to become apparent,” Sawyer told The Epoch Times in an email. “If there are 10 million people that could develop cognitive impairment in the United States (over the age of 55), a 4 percent reduction in the risk of cognitive impairment would result in 400,000 fewer people developing cognitive impairment.”

In addition to the risk reduction, the researchers also examined how the MIND diet may affect the speed of cognitive decline once it starts. They found that those following the MIND diet experienced less rapid deterioration of their cognitive abilities. This effect was more pronounced in black participants than in white participants.

Sex Differences and Conflicting Results

When analyzing data by sex, the researchers found that women had a 6 percent lower risk of cognitive impairment. There was no statistically significant decreased risk for men.

Although the current study did not find the MIND diet beneficial for men, previous research has shown benefits for both sexes. For example, an earlier study involving 1,306 participants noted that high MIND diet adherence scores were associated with slower cognitive decline in men and women. The differing results of the two studies regarding sex may stem from researchers’ use of different data sources and methodologies.

MIND Diet Versus Similar Diets

The MIND diet is similar to the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets. Chris Mohr, a dietitian with a doctorate in exercise physiology and a fitness and nutrition adviser at Fortune Recommends Health, explained the differences between the MIND and the DASH diets to The Epoch Times in an email.

“The MIND diet blends elements of the Mediterranean and DASH diets,” he said. “Like the Mediterranean diet, it includes many whole grains, fruits, and veggies, and similar to the DASH diet, it limits saturated fats.

“What sets the MIND diet apart is its emphasis on brain-healthy foods, specifically leafy greens and berries, which are not highlighted as much in the other diets.”

The MIND diet, like the DASH diets, recommends limiting five specific food types:

• Red meats
• Butter and margarine
• Cheese
• Sweets
• Fried or fast food

Feeding Your Brain

Those on the MIND diet eat foods rich in antioxidants, healthy fats, and anti-inflammatory properties while minimizing sugar and alcohol, Sawyer said. In his view, all these factors account for why the MIND diet improves brain function.

Yet each food group in the MIND diet offers specific nutrients and properties that enhance cognition.

Green Leafy Vegetables

“Foods such as kale, spinach, and collards are filled with vitamins E and K, folate, and lutein, all of which help to maintain low homocysteine levels, which is extra helpful for neuron function and brain health,” Mohr said. Homocysteine is an amino acid associated with cognitive dysfunction when elevated.

An observational study published in Neurology found that just one serving of green leafy vegetables per day may help slow cognitive decline, potentially keeping your brain 11 years younger.

Berries

Blueberries and other berries are full of flavonoids, which reduce inflammation, and antioxidants, which help lower oxidative stress. These compounds can potentially slow brain aging and prevent neurodegenerative diseases, according to Mohr.

A systematic review published in Scientific Reports noted that berries can boost memory, attention, cognition, processing speed, and executive function. They may even increase brain perfusion, the blood flow carrying vital nutrients and oxygen to the brain.

Nuts

“Nuts have a good mix of protein, healthy fats, fiber, and especially vitamin E, making them great for combating cognitive decline as we age,” Mohr said.

A review in Nutrients found that nut consumption is linked to lower cardiovascular risk factors, which are also risk factors for neurodegenerative disorders. Walnuts are the most promising type of nut for cognitive health, as they are rich in alpha-linolenic acid, a plant-based omega-3 fatty acid, according to the authors.

Whole Grains

Whole grains provide sustained energy for brain function and fiber for metabolic health—both crucial for maintaining sharp cognitive functions, Mohr said. Examples of whole grains include oats, brown rice, and 100 percent whole-grain bread or pasta.

A study involving 3,326 participants, published in Neurology, found that older African Americans who ate more whole grains experienced slower declines in cognition, episodic memory, and perceptual speed. The study did not observe the same effects in white participants.

Fish

“Eating fish, which has a ton of omega-3 fatty acids like DHA (docosahexaenoic acid), supports brain health, helps in reducing inflammation, and may potentially reduce the risk of dementia,” Mohr said.

A study published in Frontiers in Aging Neuroscience found an association between fish intake and improved memory. The research suggests that eating at least two servings of fish per week can improve memory and foster better brain integrity.

Olive Oil

Mohr added that olive oil is rich in polyphenols and monounsaturated fats, which aid in reducing inflammation and oxidative stress and thus support strong cognitive function.

A systematic review in Frontiers in Nutrition found that regular olive oil consumption favorably affects several areas of cognitive performance. Olive oil is highly recommended for preventing or delaying cognitive disorders, the authors wrote.

Poultry

“As a healthier protein source, poultry provides crucial B vitamins, including vitamin B12, vital for the nervous system and cognitive process,” Mohr said.

A study published in Cureus linked vitamin B12 deficiency to impaired memory and cognition and elevated homocysteine levels.

Additional MIND Diet Benefits

The MIND diet doesn’t just boost brain function; it offers a range of health benefits.

Cancer Prevention

A case-control study published in Clinical Breast Cancer examined the effects of the MIND diet on protection against breast cancer. It found that women whose diets most closely resembled the MIND diet had a 60 percent lower risk of developing the condition than those whose diets least resembled it.

Neurodegenerative Disease Protection

MIND diet benefits may extend to protection from neurodegenerative conditions, according to a cross-sectional study published in Movement Disorders. It found that adherence to either the MIND or Mediterranean diet may delay the onset of Parkinson’s disease. Women who most closely followed the MIND diet developed Parkinson’s up to 17.4 years later than those who followed it least closely. For men, however, only following the Greek Mediterranean diet was consistently linked to later Parkinson’s onset. Men who most closely followed this diet developed Parkinson’s up to 8.4 years later than those who followed it least closely.

Longevity Boost

A cohort study published in Nutrition & Diabetes found a possible longevity benefit.

The authors noted a link between the MIND diet and a reduced risk of death from cardiovascular disease, as well as death from all causes in people with Type 2 diabetes. For people with Type 2 diabetes, those with a high MIND diet score had a 25 percent lower risk of dying from any cause and a 50 percent lower risk of dying from cardiovascular causes. For people without Type 2 diabetes, those with a high MIND diet score had a 17 percent lower risk of dying from any cause.

Takeaway

With cognitive decline becoming increasingly prevalent as our population ages, it’s encouraging to know that dietary changes can make a difference.

As Sawyer said in the press release, “It’s exciting to consider that people could make some simple changes to their diet and potentially reduce or delay their risk of cognitive issues.”

Sources:

• https://www.theepochtimes.com/health/50-percent-slower-brain-aging-linked-to-blood-sugar-control-on-a-mediterranean-diet-5754647
• https://www.theepochtimes.com/health/mind-diet-shows-potential-in-reducing-cognitive-decline-risk-5733271