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Mediterranean Diet Linked with 23% Lower Risk of Dementia, Regardless of Genetic Risk Factors

Mediterranean diets have been linked with brain health and lower dementia risk in small studies, but researchers wanted to see how this relationship holds up in larger studies and in people who are genetically predisposed to dementia. In a study of 60,298 older adults in the UK, those most closely following a Mediterranean diet were 23% less likely to develop dementia over the 9 year study period, independent of a person’s genetic risk for dementia.
BMC Med. 2023 Mar 14;21(1):81. doi: 10.1186/s12916-023-02772-3. (Shannon OM et al.)

Mediterranean Diet Linked with Lower Risk of Memory Decline in Elderly

The Mediterranean diet has long been studied for its link with brain health, and now researchers are starting to understand the mechanisms behind this protective relationship. In a study of 512 older adults (average age 69) who were a mixture of people both with and without a family history of Alzheimer’s, researchers found that more closely following a Mediterranean diet was linked with significantly better memory, larger gray matter volume in the area of the brain related to memory (mediotemporal), and less pTau181 (a predictor of Alzheimer’s progression) and amyloid pathology (misfolded proteins in the brain which are associated with Alzheimer’s progression).
Neurology. 2021 May 5;10.1212/WNL.0000000000012067. doi: 10.1212/WNL.0000000000012067.(Ballarini T et al.)

Mediterranean Diet Linked with 20% Lower Risk of Dementia

Dementia is an age-related disease causing memory loss and confusion, and over 50 million people suffer from dementia globally. Because there is currently no effective treatment for it, prevention is pivotal. To investigate whether the Mediterranean Diet has a protective effect on dementia, the researchers studied 16,160 middle-aged adults and followed them for over 20 years. Among all the participants, 459 were diagnosed with dementia. When comparing the dietary patterns between those with and without dementia, the researchers found that those most closely following the  Mediterranean diet,  were 20% less likely to develop dementia. However, the results were not statistically significant when looking at Alzheimer’s dementia.
Nutrients. 2021 Feb 22;13(2):700. doi: 10.3390/nu13020700. (Andreu-Reinon ME et al.)

Mediterranean Diet Linked with Better Brain Health in Aging

A growing body of research demonstrates the Mediterranean diet’s relationship with healthy aging. This British study focused on 511 individuals whose average age was 79 years old. The scientists collected data on eating habits and brain health from the participants. They found that those who more closely follow a Mediterranean diet are more likely  to have overall better cognitive function, including better memory, visuospatial ability, and verbal ability. Furthermore, the study found that eating more  green leafy vegetables and lessmeat may be linked withbetter cognitive performance. 
Experimental Gerontology. 2020 Dec; 142:111117. doi:10.1016/j.exger.2020.111117. (Corley J et al.)

Seafood and Mediterranean Diet Linked with Better Brain Health in Aging

To see how the Mediterranean diet relates to brain health, researchers analyzed the diets and health of 7,756 older adults. Those most closely following a Mediterranean diet had a significantly lower risk of cognitive impairment but did not have a significantly slower decline in cognitive function. However, those eating the most fish had both a significantly lower risk of cognitive impairment and a significantly slower decline in cognitive function.
Alzheimers Dement. 2020 Jun;16(6):831-842. doi: 10.1002/alz.12077. Epub 2020 Apr 13. (Keenan TD et al.)

Mediterranean Diet Linked with Better Brain Function in Men with Heart Disease

The Mediterranean diet is well-known for its links to brain health, and new research demonstrates that these ties hold up in populations with heart disease as well. In this study, researchers analyzed the diets of 200 men (average age 57), then assessed their brain health 14 and 20 years later. Not following a Mediterranean Diet was linked with a greater decline in overall cognitive performance and visual spatial functions.
Nutritional Neuroscience. 2020 Jan 22:1-9. doi: 10.1080/1028415X.2020.1715049. (Lutski M et al.)

Seafood During Pregnancy Linked with Improved Brain Development in Children

Seafood is well-recognized for its brain health benefits, but researchers wonder if these benefits outweigh the risks of mercury exposure. In this study, scientists analyzed 44 papers on 102,944 mother-child pairs and 25,031 children. They found consistent evidence of brain health benefits for children when mothers ate seafood while pregnant, and that benefits began even at the lowest amounts of seafood (about 4 oz /week). No negative impacts on neurocognitive development were noted even at the highest levels of seafood consumption (more than 12 ounces per week).
Prostaglandins Leukotrienes, and Essential Fatty Acids. 2019 Oct 11;151:14-36. doi: 10.1016/j.plefa.2019.10.002. (Hibbeln CJR et al.)

Healthy Diet in Midlife Linked with Lower Risk of Cognitive Impairment Later in Life

Eating a healthy diet in mid-life can pay dividends in later decades. In this study, researchers analyzed the eating habits of 16,948 middle-aged adults in China, then assessed their brain function 20 years later. Those most closely following a Mediterranean diet or a Plant-Based Diet were 33% and 18% less likely to have cognitive impairment than those not following those diets. Other healthy diets, including the DASH diet and the alternative Healthy Eating Index, were also linked with significantly lower risks of cognitive impairment.
American Journal of Clinical Nutrition. 2019 Oct 1;110(4):912-920. doi: 10.1093/ajcn/nqz150. (Wu J et al.)

Mediterranean Diet Linked with Improvements in Brain Function in Adults Age 70+

What nourishes your body can also help nourish your brain as well. In this study, researchers analyzed the eating habits and brain function of more than 1,400 older adults. In the adults aged at least 70 years old, closely following a Mediterranean diet was linked with improvements in global cognitive function, visual-spatial organization, memory, scanning, and tracking. However, the results were not statistically significant in the adults younger than age 70, or in the group as a whole.
Nutritional Neuroscience. 2019 Aug 21. doi: 10.1080/1028415X.2019.1655201. (Wade AT et al.)

Mediterranean Diet Linked with Better Cognitive Function in Adults with Well-Controlled Type 2 Diabetes

Healthy diets are known to support brain health in a general population, so researchers wonder if this benefit also extends to patients with diabetes. Scientists analyzed the eating habits, blood sugar control, and brain function in 913 adults, nearly half of whom had type 2 diabetes. In patients who had good blood sugar control, those most closely following a Mediterranean diet significantly improved their cognitive function over the 2-year study. However, the results were not statistically significant in patients without diabetes or patients with poor blood sugar control.
Diabetes Care. 2019 May 23. pii: dc190130. doi: 10.2337/dc19-0130. [Epub ahead of print] (Mattei J et al.)

Mediterranean Diet in Adulthood Linked with Healthier Brain in Midlife

While there is much to learn about preventing dementia and cognitive decline, the Mediterranean diet seems to show promise in protecting brain health across the lifespan. In this study, scientists analyzed the eating habits of 2,621 adults at ages 25, 32, and 45 years, then analyzed their brain function at ages 50 and 55. Those most closely following a Mediterranean diet had a 46% lower risk of having poor cognitive function. Those whose diets scored highly on the A Priori Diet Quality Score (a measure of how nutritious your diet is) also had a reduced risk of poor cognitive function, while the DASH diet (a healthy diet to prevent high blood pressure) did not show a significant relationship with brain health.
Neurology. 2019 Apr 2;92(14):e1589-e1599. doi: 10.1212/WNL.0000000000007243. (McEvoy CT et al.)

Mediterranean Diet in Young Adulthood Linked with Healthier Brain in Middle Age

Eat a nutritious diet while you’re young, and your brain may thank you later. Scientists analyzed the diets of 2,621 young adults (average age: 25) and then assessed their brain health 25 & 30 years later (average ages: 50 & 55, respectively). Those most closely following a Mediterranean diet in young adulthood had a significantly lower decline in cognitive function than those not following a Mediterranean diet.
Neurology. 2019 Mar 6. pii: 10.1212/WNL.0000000000007243. doi: 10.1212/WNL.0000000000007243. [Epub ahead of print] (McEvoy CT et al.)

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