The Effect Of Diet On Dementia
Physiologist Ancel Keys and biochemist Margaret Keys, a husband-wife duo, derived the Mediterranean diet from Ancel’s influential research on the link between men’s diets and their risk of heart attack and stroke. The research suggested that diets low in saturated fat protect against cardiovascular disease, and Ancel and Margaret drew loose inspiration from Greek, Italian and other Mediterranean cuisines to write their popular diet books, according to The Conversation .
In theory, by guarding against cardiovascular disease, the Mediterranean diet could indirectly reduce the risk of dementia, according to the NIA. That’s because plaque build-up in arteries , strokes, high blood pressure, high blood sugar and diabetes may all raise the risk of dementia, and maintaining a healthy diet can help lower the risk of these conditions.
The Swedish study does not completely overturn this idea, but it suggests that diet alone does not exert a notable influence on the course of cognitive function in later life.
“Diet as a singular factor may not have a strong enough effect on cognition, but is more likely to be considered as one factor embedded with various others, the sum of which may influence the course of cognitive function,” Dr. Nils Peters , a neurology specialist at the Stroke Center Klinik Hirslanden in Zurich, Switzerland, and Benedetta Nacmias , an associate professor of neurology at the University of Florence, wrote in an Oct. 12 published in Neurology.
A Reduced Type 2 Diabetes Risk And Better Diabetes Management
Emerging evidence suggests that eating this way offers protective effects for those who have or are at risk for type 2 diabetes.
For one thing, Mediterranean eating improves blood sugar control in those who already have diabetes, suggesting it can be a good way to manage the disease, according to a review of research.
Whats more, given that those with diabetes are at increased odds for cardiovascular disease, adopting this diet can help improve their heart health, according to research.
Potential Health Benefits Of The Mediterranean Diet
The Mediterranean diet is famous for its touted health benefits, which may be attributed to its high produce content.
Indeed, people typically eat three to nine servings of vegetables and up to two servings of fruit a day on a Mediterranean diet.
These fresh, whole foods pack an array of disease-fighting antioxidants, and people who fill their diet with these foods have a lower risk of disease. Yet scientists dont know if its the antioxidants or other compounds that are responsible for these advantages.
Heres a snapshot of some possible Mediterranean diet health benefits.
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Lowering The Risk Of Cardiovascular Disease
Evidence suggests that a Mediterranean diet may reduce the risk of cardiovascular disease. A study that featured in The New England Journal of Medicine compared two Mediterranean diets with a control diet for almost 5 years.
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group.
More studies are necessary to determine whether lifestyle factors, such as more physical activity and extended social support systems, are partly responsible for the lower incidence of heart disease in Mediterranean countries than in the United States.
What Is The Mind Diet Plan And How Does It Incorporate The Dash And Mediterranean Diets
MIND is a hybrid of the Mediterranean diet and DASH diet, and research suggests it may reduce the risk of developing dementia or slow the decline in brain health, says Becky Kerkenbush, RD, a clinical dietitian with Watertown Regional Medical Center in Wisconsin.
In a study published in September 2015 in Alzheimers & Dementia, the nutritional epidemiologist Martha Clare Morris, ScD, and her colleagues at Rush University Medical Center in Chicago referenced past studies on the dietary connection between food and cognitive decline, and then borrowed concepts from the Mediterranean diet and the DASH diet two plant-based diets to develop a meal plan with brain-boosting benefits. Thus the MIND diet was born.
Although there are similarities among all three diets, the MIND diet is the only one that encourages the consumption of foods that have been found to promote cognitive health.
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Diet And Dementia Risk
Changes in the brain can occur years before the first symptoms of Alzheimer’s appear. These early brain changes suggest a possible window of opportunity to prevent or delay dementia symptoms. Scientists are looking at many possible ways to do this, including drugs, lifestyle changes and combinations of these interventions. Unlike other risk factors for Alzheimers that we cant change, such as age and genetics, people can control lifestyle choices such as diet, exercise and cognitive training.
How could what we eat affect our brains? Its possible that eating a certain diet affects biological mechanisms, such as oxidative stress and inflammation, that underlie Alzheimers. Or perhaps diet works indirectly by affecting other Alzheimers risk factors, such as diabetes, obesity and heart disease. A new avenue of research focuses on the relationship between gut microbes tiny organisms in the digestive system and aging-related processes that lead to Alzheimers.
Comparison With Other Diets
Other diets like the keto diet or the paleo diet are often too restrictive and cannot be followed by many. Restrictive diets generally exclude certain food groups and are often very expensive.
However, the Mediterranean diet includes commonly available whole foods, and it can be followed easily without much effort.
The food items are easy to source and cook. This diet does not specify any cooking method. There are plenty of healthy snack options in this diet. Nuts, seeds, fruits, and dry fruits can be easily incorporated into this diet.
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Research Confirms Mediterranean Diet Is Good For The Mind
By Laura Nottposted on October 14, 2013 in News and Research
Mediterranean diet is the common term for dietary practices traditionally found in the regions along the rim of the Mediterranean Sea, which sits between Europe and Africa. Over the years, numerous individual research teams have concluded that adherence to this type of diet lowers the risks for dementia, a mental health condition characterized by a steep decline in memory and/or certain other everyday mental functions. In a new, broad-scale study review published in July 2013 in the journal Epidemiology, a team of British researchers analyzed 12 previous studies on this issue. These researchers concluded that a Mediterranean diet provides some protection against dementia, but does not necessarily provide protection against all forms of dementia, or against relatively small declines in normal brain function.
The study was led by researcher Iliana Lourida. She said: Mediterranean food is both delicious and nutritious, and our systematic review shows it may help to protect the ageing brain by reducing the risk of dementia. While the link between adherence to a Mediterranean diet and dementia risk is not new, ours is the first study to systematically analyse all existing evidence.
Mediterranean Diet And Dementia Risk
Prior studies have yielded mixed results on the effects of the Mediterranean diet and dementia risk.
For instance, a 2018 study indicates there may be as much as a 3.5-year delay in the progression of Alzheimers disease among those who follow a Mediterranean diet for several years compared to a traditional Western diet.
In addition, a suggests that a Mediterranean diet is associated with an improvement in brain function among older people.
Still, another large-scale study from 2015 examined long-term adherence to the Mediterranean diet and cognitive function in women and shows only moderate improvements in cognition. The findings do not show a consistent association with reducing cognitive decline and are not associated with a reduced risk for dementia.
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Does The Mediterranean Diet Reduce Dementia Risk 20
A 20-year study found no link between people’s dietary habits in midlife and their later risk of dementia.
A “Mediterranean diet” does not lower the odds of developing dementia, a 20-year study from Sweden suggests.
Previous studies of the potential cognitive benefits of the so-called Mediterranean diet broadly defined as a diet rich in vegetables, legumes, fruits, fish and unsaturated fats, such as olive oil, and low in dairy, red meats and saturated fats have turned up mixed results, according to the National Institutes of Health’s National Institute on Aging . However, two 2019 studies in the journal JAMA that included thousands of people and decades of follow-up found no evidence that the Mediterranean diet reduces dementia risk , or that that diet quality affects dementia risk , broadly.
The new Swedish study casts further doubt on the diet’s brain-bolstering benefits. “We did not find any association between either conventional dietary habits or adherence to a Mediterranean diet and subsequent incidence of dementia,” first author Dr. Isabelle Glans , a member of the Clinical Memory Research unit at Lund University in Sweden, told Live Science in an email. These findings, which align with those found in prior studies of similar size and length, were published Oct. 12 in the journal Neurology .
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Mediterranean Diet : A Meal Plan And Beginners Guide
Rich in flavorful ingredients like fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is equal parts delicious and nutritious.
Its also associated with a variety of benefits and may help support brain function, promote heart health, regulate blood sugar levels, and more.
Although there are no concrete rules for how to follow the Mediterranean diet, there are many general guidelines you can follow to incorporate the principles of the diet into your daily routine.
This article takes a closer look at what the Mediterranean diet is, how to follow it, and how it can affect your health.
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Common Questions & Answers
What foods cant you eat on the Mediterranean diet?
No food is banned, but the Mediterranean diet encourages limiting foods, such as red meat and sugary foods. Consume poultry, eggs, cheese, and yogurt moderately. In addition, most of the time, avoid soda, highly processed foods, and processed meats.
Whats an example of a Mediterranean diet breakfast?
Is oatmeal okay on the Mediterranean diet? What about cheese? Bananas?
If Im on the Mediterranean diet, what can I put in my coffee?
What bread can you eat on the Mediterranean diet?
A Sunnier Mood And A Lower Risk Of Depression
If eating in the Mediterranean style prompts you to consume more fruit and vegetables, youll not only feel better physically, but your mental health will get a lift, too. Research shows that people who eat more raw fruit and veggies have fewer symptoms of depression, a better mood, and more life satisfaction.
Other research, published in Clinical Practice & Epidemiology in Mental Health in July 2020, suggests a Mediterranean eating style can support mental health and may play a role in reducing symptoms of depression.
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Mediterranean Diet And Dementia Mediterranean Diet And Dementia
Evidence shows that a diet rich in fruit, vegetables and cereals, and low in red meat and sugar could help reduce dementia risks.
The best way to reduce your risk of dementia is to adapt various aspects of your lifestyle, including eating certain foods, taking regular exercise, not smoking, and maintaining normal blood pressure and cholesterol levels.
There is some evidence that eating a Mediterranean-style diet can reduce the risk of developing problems with memory and thinking, and getting some forms of dementia.
Mediterranean diets are traditionally high in fruits, vegetables, legumes and cereals, with moderate consumption of oily fish and dairy, and low in meat, sugar and saturated fat. Most fat in this type of diet comes from olive oil, and alcohol is consumed in moderation with meals. Research in the 1960s showed that men from Mediterranean regions who adhered to traditional diets had lower rates of heart attacks. This prompted continual investigation into the potential health benefits of the diet.
Investigations have shown that this kind of diet is associated with lower levels of stroke, type 2 diabetes, cardiovascular diseases and death from any cause. They have also shown that sticking to the diet more strictly might be associated with slower rates of decline in memory and thinking.
Reduce your risk of dementiaReduce your risk of dementia .
Start Without Starting A Diet
Nutrition experts recommend the Mediterranean diet because they say its less of a diet and more of a lifestyle change.
This diet is probably one of the most sustainable a person can transition to in their life because it is so unrestrictive, Kirkpatrick said.
The best advice I can suggest when following the diet is to remember not to take advantage of proportions, she added.
Kirkpatricks tips for success:
- Fill up: Quell your hunger with the base of the diet .
- Supplement: Now add the other layers of the diet in smaller amounts if still hungry.
- Treat yourself: Then, if able to follow this, treat yourself with wine, sweets, etc.
Focus on foods to include, rather than avoid, whenever possible, Passerrello said.
Her menu planning advice:
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Sample Meal Plan For Mediterranean Diet
Heres a sample meal plan for Mediterranean diet that you can use to design your own 500 1000 calorie daily menu. As a rule, the total amount of fat in the diet should not exceed 30 percent of calories. Of this, saturated fat should make up no more than 10 percent. Maximize your Mediterranean diet results by following this simple sample meal plan. You will discover what works best when youre eating the Mediterranean diet and it may not be what youre expecting!
Developing The Mind Diet
Researchers from Rush University in Chicago have combined elements from both the Mediterranean Diet and the Dietary Approaches to Stop Hypertension diets to create the Mediterranean-DASH Intervention for Neurodegenerative Delay Diet.
A Mediterranean diet is high in healthy fats, omega 3s and whole grains, and has been shown to reduce the risk of cancer and heart disease. The DASH diet focuses on fruits and vegetables and low-fat dairy, and has been shown to reduce the risk of heart attack, hypertension and stroke.
Researchers evaluated over 900 seniors who were participating in the Rush Memory and Aging Project project that studies the aging process. Researchers evaluated the nutritional information of seniors that were already following basic MIND diet principles as well as those who ate a Mediterranean diet and a DASH diet. Researchers then noted the incidences of Alzheimers of those seniors over a 5 year period. They found that those seniors who followed the MIND diet reduced their risk of developing Alzheimers by as much as 53% and when it was not followed rigorously it still reduced the disease by as much as 35%.
Lead author of the study, Dr. Martha Morris, was surprised to see that those who did not follow the diet strictly still had considerable protection from Alzheimers.
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Benefits Beyond Brain Health
The Mediterranean diet has been voted the best overall diet the past four years partly because nutrition experts swear by its simple yet effective way of changing the way we eat to include more plant-based options and less red meat and sweets.
It is recommended by the American Heart Organization as a way to help people achieve their recommendations for a healthy dietary pattern.
The Mediterranean and DASH diets have been proven to boost brain health as well as improve heart health, the Heart Association on its website. In one study, the healthiest eaters at age 50 had a nearly 90 percent lower risk of dementia compared with those who had the least healthy diets.
Kirkpatrick says the Mediterranean diet reduces risks of:
- chronic disease
- cardiovascular disease
- overall mortality
Can The Mediterranean Diet Lead To Weight Loss
As a traditional way of eating for many cultures worldwide, the Mediterranean diet wasnt designed for weight loss. It just so happens that one of the healthiest diets around the globe is also good for keeping your weight down.
One review looked at five trials on overweight and obese people and found that after one year those who followed a Mediterranean diet lost as much as 11 pounds more than low-fat eaters.
But that same study found similar weight loss in other diets, like low-carb diets and the American Diabetes Association diet. The results suggest, the researchers say, that there is no ideal diet for achieving sustained weight loss in overweight or obese individuals.
Yet a Mediterranean diet can be a varied and inclusive way to lose weight that ditches gimmicks and doesnt require calorie or macronutrient counting they way other diets do. And with the emphasis on healthy fat, its satisfying, too. That said, in 2022 U.S. News & World Report ranked the Mediterranean diet No. 1 in the category Best Diets Overall and 12 in its list of Best Weight-Loss Diets.
Its not a slam dunk, researchers note, and instead depends on how you eat. Portion sizes and fat amounts matter even in healthy diets like the Mediterranean.
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The Connection Between The Digestive System And The Brain
Researchers are learning how the biochemical processes of food intake and digestion interact with changes in the brain. They are finding that the gut microbiome the community of viruses, bacteria and other microbes in the digestive system may influence the onset and progression of Alzheimers disease.
Studies in mice and humans show that the composition of the gut microbiome in Alzheimers and mild cognitive impairment is different from that in cognitively normal beings.
Changes in the gut microbiome as people age have been linked to disruptions in the immune system, persistent inflammation and chronic diseases, including neurological disorders such as Alzheimers. Researchers are exploring how these changes are related to each other and to brain changes related to Alzheimers, including neurodegeneration and the accumulation of toxic proteins beta-amyloid and tau.
Identifying the good and bad gut microbes associated with Alzheimers could help scientists learn more about the biology of the disease and develop a new way to predict and potentially treat it.