By: Deborah Holmén M.Ed., NBCT
In a world where the prevalence of Alzheimer’s and dementia is on the rise, hope emerges from an unexpected source – a delicious dietary trend. As its name suggests, this diet draws inspiration from the traditional eating habits of the inhabitants of countries bordering the Mediterranean Sea.
Beyond its tantalizing flavors and vibrant ingredients, the Mediterranean diet has been found to hold the key to slowing cognitive decline and reducing the risk of Alzheimer’s, offering a glimmer of optimism in the face of these debilitating conditions.
Dr. Julia Salinas at the Norman Fixel Institute for Neurological Diseases said, “Numerous studies have investigated the correlation between diet and cognitive decline. Advances in research on the gut-brain axis, notably the gut microbiome’s role in the pathogenesis of neurodegenerative diseases, have shed light on this topic. Changes in the microbiome can lead to inflammation and oxidative stress, eventually affecting the neurons in the brain.”
Salinas said the Mediterranean diet may offer a promising approach to managing Alzheimer’s disease and improving cognitive function. She explained that this diet is rich in nutritious foods that can protect against cognitive decline, including healthy fats, whole grains, as well as fresh fruits and vegetables.
Much research has shed light on the profound impact of the Mediterranean diet on cognitive health. One notable study published in the Annals of Neurology followed the dietary habits of more than 2,000 adults for over four years. The findings revealed that those who closely adhered to the Mediterranean diet were 40% less likely to experience cognitive decline than their counterparts who followed a different diet.
Another study published in the Journal of Alzheimer’s Disease indicated that the Mediterranean diet might reduce the risk of developing Alzheimer’s disease by up to 54%.
So, what exactly does the Mediterranean diet entail?
This diet emphasizes consuming heart-healthy foods such as berries, leafy greens, whole grains, legumes, nuts and seeds. Olive oil, a staple in Mediterranean cooking, takes center stage as the primary source of healthy fats. Fish, notably rich in omega-3 fatty acids, features prominently, along with lean proteins like poultry. Red meat and processed foods are limited, while herbs and spices are generously used to enhance flavors.
As for the benefits of this remarkable diet on aging brains, they are manifold. The Mediterranean diet exhibits potent anti-inflammatory properties, reducing the production of harmful substances called cytokines that can trigger inflammation in the brain. Lowering inflammation guards against cognitive decline and mitigates the risk of other chronic diseases, such as heart disease and diabetes, closely linked to Alzheimer’s and dementia.
The Mediterranean diet is also a treasure trove of antioxidants. These compounds help protect our cells from damage caused by free radicals. Found abundantly in fruits, vegetables and extra-virgin olive oil, antioxidants act as guardians, preventing oxidative stress that can harm brain cells and contribute to neurodegenerative diseases.
Additionally, the Mediterranean diet enhances vascular health. Promoting a healthy heart and blood vessels ensures optimal blood flow to the brain, delivering the vital oxygen and nutrients required to function at its best. This nourishment is essential for maintaining cognitive capacity and preventing damage from compromised blood supply.
This way of eating may foster a favorable gut microbiome, the complex ecosystem of bacteria in our digestive system. Emerging research suggests that the gut-brain axis plays a pivotal role in brain health, and a balanced gut microbiome has been correlated with improved cognitive functions. The high fiber content of the Mediterranean diet, derived from whole grains and legumes, nourishes beneficial gut bacteria, encouraging their proliferation and aiding in overall gut health.
Highlighting the social significance of meals, Division Chief Dr. Gregory Pontone of the Aging, Behavioral, and Cognitive Neurology and Co-Director of the Fixel Neuropsychiatry Program notes that Mediterranean cultures tend to emphasize gathering over meals. Members of Mediterranean cultures typically spend time together as they eat, rather than the fast-food mentality so often present in Western culture. Sharing a Mediterranean diet-based meal with friends and family would be even more impactful, as studies have shown that a robust social network lowers the risk of dementia compared to those who are socially isolated.
Dr. Salinas believes that the benefits of the Mediterranean diet for Alzheimer’s patients are numerous, as it can help reduce inflammation and support better brain health, offering hope in the fight against Alzheimer’s and dementia. It not only tantalizes our taste buds with its fresh flavors but also nourishes our brains, guarding against cognitive decline and reducing the risk of developing these devastating conditions.
