New research shows the Mediterranean MIND diet, rich in vegetables, berries, nuts and olive oil, significantly slows brain ageing over 12 years, with benefits equivalent to delaying brain ageing by up to two-and-a-half years
A Mediterranean diet rich in vegetables, berries, nuts and olive oil could slow down brain ageing, according to a long-term study – stock photo
A Mediterranean diet abundant in vegetables, berries, nuts and olive oil could decelerate brain ageing, according to a long-term study. Experts discovered an effect spanning more than a decade in individuals whose diet featured plenty of vegetables, fruit, nuts, fish, beans, olive oil and poultry plus a “moderate intake” of wine, whilst restricting red meat, fried foods and sweets.
The diet was associated with reduced brain tissue loss over time, particularly grey matter, and less “ventricular enlargement” which serves as a marker of brain ageing. The researchers noted that “grey matter atrophy and ventricle volume enlargement are well-established markers of brain ageing”, adding that grey matter “plays a key role in memory, learning and decision making” whilst ventricular enlargement reflects tissue loss.
They concluded that “foods rich in antioxidants, such as berries, and high-quality protein sources like poultry, may reduce oxidative stress and mitigate neuronal damage”. “Conversely, fast fried foods, often high in unhealthy fats, trans fats and advanced glycation end-products, may contribute to inflammation and vascular damage,” they noted.
The diet involves boosting your intake of foods like berries, nuts and vegetables
Writing in the Journal of Neurology, Neurosurgery and Psychiatry, experts examined data from 1,647 individuals with an average age of 60. They examined their adherence to the “Mind” diet, which stands for the Mediterranean-Dash Intervention for Neurodegenerative Delay. It’s designed to support brain health and reduce the risk of Alzheimer’s disease, and incorporates numerous plant-based, antioxidant-rich foods whilst limiting saturated fats and added sugars.
All participants in the study completed food frequency questionnaires and underwent at least two brain MRI scan assessments. During an average monitoring period of 12 years, as participants aged, they demonstrated loss of brain matter alongside other indicators of brain deterioration, reports the Mirror.
However, those who adhered to the diet most rigorously experienced slower grey matter shrinkage and loss. Each three-point increase in adherence to the diet was associated with slower loss, equivalent to 20% less age-related decline and two-and-a-half years of delayed brain ageing, the study discovered.
Likewise, each three-point increase was linked with slower expansion of total ventricular volume, equivalent to 8% less tissue loss and one year of delayed brain ageing. The findings also indicated that benefits were greater in older individuals and those who were active and not overweight, suggesting combined lifestyle approaches may have a substantial effect.
Responding to the study, Dr Jacqui Hanley, head of research at Alzheimer’s Research UK, stated: “Taken together with earlier evidence, the findings add to growing indications that eating a balanced diet, staying active and taking other healthy steps may support our brain health as we age.
A healthy Mediterranean salad of Greek origin consisting of tomatoes, cucumbers, olives and Feta cheese, seasoned with parsley and olive oil
“More long‐term studies in diverse groups are still needed to untangle the role of diet, genetics and other factors.”
Professor Catey Bunce, statistical ambassador at the Royal Statistical Society, commented: “As with many observational studies, the results are interesting and may point to possible associations, but they should not be interpreted as definitive evidence that the diet directly prevents brain ageing.”
Michelle Dyson, chief executive of the Alzheimer’s Society, remarked: “The Lancet Commission, which was part funded by Alzheimer’s Society, found nearly half of dementia cases globally are linked to modifiable risk factors – things that can be changed either on an individual or societal level – and could potentially be prevented or delayed.
“Continuing to grow our understanding of risk, and encouraging people to quit smoking, keep physically active, eat a healthy balanced diet, control blood pressure and drink less alcohol can all help reduce the risk of dementia.”
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