New research shows that following the Mediterranean diet, a healthy, plant-based eating plan, can help slow down memory loss and thinking problems in older adults.
This study, one of the largest of its kind, offers the strongest evidence yet that the Mediterranean diet can keep the brain healthy as we age.
Mediterranean Diet Slows Memory Decline in Older Adults, Long-Term Study Finds
Scientists from the University of Barcelona in Spain followed nearly 850 older adults in France for more than ten years. All participants were over 65, dementia-free when the study began, and included about an equal number of men and women.
To track how closely these people followed the Mediterranean diet, researchers regularly tested their blood, focusing on specific nutrients like omega-3 fatty acids, which are found in foods like fish and olive oil. Every few years, the participants also completed mental tests to check for any changes in memory, attention, or other thinking skills, Medical Express said.
The study found that those who stuck closely to the Mediterranean diet experienced less cognitive decline. Unlike earlier studies that relied on participants' food diaries, which could be unreliable, this research used blood tests to measure diet adherence.
This method helped ensure that participants were indeed following the diet instead of relying on memory or honesty in reporting their meals.
The Mediterranean diet emphasizes fruits, vegetables, beans, nuts, seeds, olive oil, and whole grains. Fish, poultry, and dairy are allowed in small amounts, and red meat, processed foods, and sugary snacks are discouraged. The diet also encourages sharing meals with family and friends and staying active.
How Mediterranean Diet May Protect Your Brain
The researchers explain that the diet's health benefits likely come from its focus on foods that are high in healthy fats, vitamins, minerals, and antioxidants, which help reduce inflammation and protect brain cells.
According to the Fortune, these components are believed to play a role in slowing down brain aging, especially in areas related to memory and attention.
In addition to brain health, the Mediterranean diet has been shown to support heart health, lower blood sugar, and balance weight. This is why it has been popular for years, but the connection to slower brain aging is still a new area of research.
Other studies have also found similar benefits, with some even showing that people who followed this diet were less likely to develop Alzheimer's disease.
This latest research adds to the growing evidence that eating a healthy, balanced diet like the Mediterranean diet can be a natural way to protect the brain and reduce the risk of memory problems as we grow older.
Experts agree that while no diet can entirely prevent memory loss or dementia, following a healthy eating pattern like the Mediterranean diet is one of the best choices for those looking to keep their brains strong as they age.
