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A study has found that simply adjusting your diet — by increasing three types of foods and reducing three others — can help slow brain aging. It suggests more intake of vegetables, berries and nuts, while cutting down on red meat, fried food and sweets.
A research team from Boston University School of Medicine analyzed 1,647 adults with an average age of 60. Participants completed food frequency questionnaires and underwent at least two brain MRI scans. Over an average follow-up period of 12 years, the researchers measured overall indicators of brain aging, including reductions in brain tissue and enlargement of the ventricles as participants aged.
The researchers focused on the “MIND diet,” which combines elements of the Mediterranean diet — which focuses on plant-based foods, whole grains and legumes — and the DASH (Dietary Approaches to Stop Hypertension) diet.
Participants who closely followed the MIND diet showed about a 20 percent slower decline in gray matter, brain aging delayed by approximately 2.5 years, and less brain atrophy and reduced enlargement of brain ventricles.
Gray matter plays a key role in memory, learning and decision-making, so preserving it is important for maintaining cognitive function.
The study found that increasing the intake of vegetables, berries and nuts was associated with slower brain aging. These foods are rich in antioxidants and nutrients that help protect brain cells.
On the other hand, reducing the intake of red meat, fried foods and sugary foods was important. These foods can promote inflammation in the body and negatively affect blood vessels, which may accelerate brain aging.
Brain shrinkage and expansion of ventricles are considered major indicators of aging and are linked to an increased risk of dementia, including Alzheimer’s disease.
The researchers explained that maintaining a healthy diet could help preserve brain structure and function over time.
What is the MIND diet?
The MIND diet is a hybrid of the Mediterranean and DASH diets, emphasizing green leafy vegetables, berries, fish, beans, olive oil and poultry.
At the same time, it recommends limiting processed foods, saturated fats and sugar.
The researchers emphasized that even simple dietary changes — adding beneficial foods and reducing harmful ones — can have a meaningful impact on slowing brain aging.
This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.