Search Health Studies

Search Results

Mediterranean Diet Linked with Less Age-Related Brain Shrinkage

As people age, their brains gradually shrink over time. But certain lifestyle habits may be able to slow this loss. In a study of more than 1,000 elderly Scottish adults, researchers found that those most closely following a Mediterranean diet lost significantly less total brain volume over the 3-year study period than those who didn’t eat a Mediterranean diet. The authors also found that “fish and meat consumption does not drive this change, suggesting that other components of the [Mediterranean Diet] or, possibly, all of its components in combination are responsible for the association.”
Neurology. 2017 Jan 4. pii: 10.1212/WNL.0000000000003559.[Epub ahead of print](Luciano M et al.)

Mediterranean Diet Linked with Lower Risk of Hip Fracture

Scandinavia has 2 to 3 times the rate of hip fracture compared to Southern Europe. To assess the role of diet in this geographic discrepancy, researchers analyzed two large Swedish cohorts totaling 71,333 people (average age 60) over 15 years, to determine the rate of hip fracture in people with different adherence levels to the Mediterranean diet. Most closely following a Mediterranean diet was associated with 22% lower hip fracture rate, and a 1 year higher age at hip fracture, compared to not following a Mediterranean diet.
Journal of Bone & Mineral Research. 2016 Dec;31(12):2098-2105. (L Byberg et al.)

Mediterranean Diet Linked with Cognitive Benefits, Less Conversion to Alzheimer’s

Research continues to tout the brain benefits of a delicious and nutritious Mediterranean diet. In a review article, Australian researchers analyzed more than a dozen longitudinal and prospective studies (where participants are observed over a long period of time) to determine the link between eating patterns and cognitive health. In the 18 studies, encompassing nearly 60,000 adults total, the scientists found that closely following a Mediterranean diet was associated with “slower rates of cognitive decline, reduced conversion to Alzheimer’s disease, and improvements in cognitive function.” More specifically, the Mediterranean diet was linked with better memory, executive function (which controls behavior, planning, and reasoning), and visual constructs.
Frontiers in Nutrition. 2016 Jul 22;3:22. doi: 10.3389/fnut.2016.00022. [Epub] (Hardman RJ et al.)

Mediterranean Diet May Slow Down Aging

For the past 5 years European researchers have been conducting a study to see how following the Mediterranean diet affects aging among older adults. The study (known as the NU-AGE consortium) recently ended and the preliminary findings are impressive. Following a Mediterranean diet was linked not only with significantly improved inflammatory markers in the body (which are linked to the aging process), but also with reduced bone loss in people with osteoporosis. A more in-depth analysis of the study is expected to yield further support that following a Mediterranean diet is highly beneficial to our health.
Presentation at the NU-AGE Final Conference. Brussels, Belgium. April 5, 2016.

Mediterranean Diet Linked with Better Brain Structure in Elderly

The Mediterranean diet has long been associated with healthy aging, but emerging research is shedding new light onto why this might be. Researchers analyzed the eating patterns and brain size in 674 elderly (average age 80) adults without dementia in New York City. They found that those most closely following the Mediterranean diet had larger brains (total brain volume, grey matter, and white matter), with an effect similar to 5 years of aging. Of the specific foods studied, eating 3-5 oz fish weekly, and keeping meat intake under 3.5 oz per day, was also linked with larger brain volumes, equivalent to about 3-4 years of aging. These results suggest that a Mediterranean diet, especially one that encourages fish consumption over meat consumption, could promote brain health, as brain atrophy (brain shrinkage) has been linked with cognitive decline.
Neurology. 2015 Oct 21. (Gu Y et al.) [Epub ahead of print.]

Med Diet Can Preserve Brain Structure, Delay Cognitive Aging

The link between healthy aging and the Mediterranean diet is well established, but emerging research sheds new light onto this mechanism. Scientists analyzed the eating patterns and brain scans of 146 French adults (average age 73). They found that the brain structure (white matter) of those most closely following the Mediterranean diet was significantly more preserved 9 years later than those who didn’t follow a Mediterranean diet. To put this in perspective, the researchers concluded that “higher adherence to the [Mediterranean Diet] appeared to delay cognitive aging by up to 10 years.”
Alzheimer’s & Dementia. 2015 July 16. (Pelletier A et al.) [Epub ahead of print]

Mediterranean Diet Can Improve Cognitive Function

The Mediterranean diet has long been studied for its role in heart health and aging, but emerging research suggests that it may also be protective for brain health. In a follow up to the PREDIMED study (where Spanish adults at risk for heart disease were randomly assigned to either a Mediterranean diet with four tablespoons of olive oil daily, a Mediterranean diet with one ounce of nuts daily, or a low fat controlled diet) researchers analyzed the relationship between diet and cognitive function. Of the 334 participants in this study with data on cognitive function, the scientists found that overall brain function significantly improved for both Mediterranean groups over the 4-year experiment, compared with the control group. Specifically, the nuts group significantly improved on tests of memory, while the olive oil group significantly improved on tests of reasoning, planning, and problem solving. This adds to the growing body of research that the Mediterranean diet is an important factor in healthy aging.
JAMA Internal Medicine. 2015 May 11. [Epub ahead of print] (Valls-Pedret C et al.) 

Leafy Greens Can Keep Your Brain Young

It is no secret that green vegetables are some of the healthiest foods for our bodies, but new research shows that they are also good for our brains. Researchers in Chicago and Boston analyzed the eating patterns and cognitive abilities of over 950 older adults for an average of five years. The scientists found a significant decrease in the rate of cognitive decline for people who ate more green leafy vegetables (like spinach, kale, collards, and mustard greens). In fact, people who ate just one to two servings of leafy greens per day had the cognitive ability of a person 11 years younger than those who ate none.

Mediterranean Diet Associated With Healthy Aging, DNA

Telomeres, DNA sequences at the end of chromosomes, can tell us a lot about aging and longevity, as shorter telomeres are associated with many age related diseases, such as heart disease and cancer. To determine the relationship between DNA and diet, Harvard researchers analyzed food intake and telomere length from over 4,600 healthy nurses using data from the Nurses’ Health Study. Researchers found that people with the greatest adherence to the Mediterranean Diet (lots of vegetables, fruits, grains (mostly unrefined), fish, legumes, and nuts, and less meat) had the longest telomeres, a good indicator of healthy aging. Additionally, the scientists pointed out that no one specific food was pinpointed as the best, reinforcing the importance of a well-rounded, healthy diet.
British Medical Journal. 2014 Dec 2;349. (Crous-Bou M et al.)

Mediterranean Diet Decreases Risk of Frailty in Aging Adults

The Mediterranean diet stands the test of time! As part of a prospective cohort study in Spain, researchers assessed 1815 community dwelling older adults for adherence to the Mediterranean diet and measures of frailty (including exhaustion, muscle weakness, low physical activity, slow walking speed, and weight loss). The researchers found that greater adherence to the Mediterranean diet was significantly associated with a decreased risk of frailty. The study also found that reduced frailty risk was related with increased fruit consumption and fish consumption.
Journal of the American Medical Directors Association. 2014 Aug 7 (Leon-Munoz LM et al.)

Mediterranean Diet Reduces Risk of Cognitive Decline

Just because you don’t live in the Mediterranean, doesn’t mean you can’t benefit from the Mediterranean diet. An Australian study followed 527 healthy older adults (average age=69 years) in 3 different dietary pattern groups (Australian-style Mediterranean, Prudent/healthy, and Western) over a 3-year period. Researchers found that in participants with genetic predisposition to Alzheimers disease (APoE4 allele carriers), high adherence to the Australian-style Mediterranean diet (high in fruits, vegetables, legumes, grains, and fish) was associated with better executive function, the set of mental processes used in planning, strategizing, remembering details, and managing time and space.
Molecular Psychiatry. 2014 July 29. [Epub ahead of print] (Gardener SL et al.) 

Med Diet Associated with Healthy Aging

A new study published in the Annals of Internal Medicine demonstrates that eating a Mediterranean Diet is associated with greater health and well-being in older age. The study analyzed food frequency questionnaires collected between 1984 and 1986 from 10,670 women in their late 50s and early 60s with no major chronic diseases. Fifteen years later researchers again collected data from the same women and found that those who had adhered to a Mediterranean Diet in middle age were about 40% more likely to live past 70 and to have avoided 11 chronic diseases measured in the study including many cancers, type 2 diabetes, and Parkinson’s disease. Those who most closely followed a Med Diet also were more likely to age without physical disabilities, signs of cognitive impairment, or mental health problems.
Annals of Internal Medicine. 2013; 159(9): 584-591. (Samieri, et al.)

Pages