Mind Your Morsels
Savour the Knowledge.
Proper nutrition is essential for healthy aging and can play a key role in reducing the risk of dementia. But what exactly should we eat to nourish our brains?
Answering that question isn’t simple. While the overall benefits of a healthy diet for brain health are well-established, pinpointing specific dietary components remains a challenge for researchers due to various complexities.
Nutrition research is inherently intricate, as it involves numerous factors – including the types of foods consumed, meal timing, food quality and sourcing, preparation methods, and portion sizes.
DIET’S IMPACT ON HEALTH IS OFTEN INFLUENCED BY OTHER VARIABLES, SUCH AS PHYSICAL ACTIVITY, GENETICS, AND EVEN THE SOCIAL INTERACTIONS THAT TAKE PLACE DURING MEALS.
This complexity hasn’t deterred researchers, though. Many studies have looked at various aspects of nutrition in search of the ideal foods or specific nutrients for brain health. In this article, we look at highlights from some of the latest findings.
SPECIFIC NUTRIENTS
Extensive research has examined specific nutrients that may support cognitive function and reduce the risk of dementia.
A 2024 study by Dr. Christopher Zwilling and colleagues published in npj Aging took a novel approach to identifying nutrients that support cognitive health. Involving 100 neurologically healthy older adults, the research bypassed the limitations of self-reported food diaries and instead analyzed nutrient biomarkers – measurable nutrient levels in participants’ blood – to provide a more precise assessment of diet’s impact on brain health.
Brain scans of the participants revealed two distinct patterns of brain aging – some participants showed Accelerated brain aging, and others showed slower-than-expected (i.e., Delayed) brain aging.
Compared to those with Accelerated brain aging, participants with Delayed brain aging were found to have larger brain volumes, increased white matter integrity, increased functional connectivity, and other positive differences.
A variety of cognitive tests were also completed by the participants, including assessments of intelligence, executive function, and memory. Performance on these tests varied between the two brain aging groups, with participants in the Delayed brain aging group outperforming those in
the Accelerated brain aging group on all the tests. In short, those with better physical brain health exhibited better cognitive function.
Researchers then looked at the nutrient blood biomarkers in each of these two groups and discovered differences again.
Those in the Delayed brain aging group had higher levels of 13 key nutrients in their blood, including certain fatty acids, carotenoids, vitamin E, and choline.
To recap, the study identified particular nutrient patterns in the blood that were associated with better physical brain health, as well as better cognitive performance. The beneficial nutrients identified were ones found in the Mediterranean diet (which has been linked with healthy brain aging in previous research).
It’s important to note that these findings demonstrate a correlation between blood-based levels of certain nutrients and cognitive performance, as well as brain structure, function, and metabolism. They do not show causation. Randomized control trials will be needed to test if it’s possible to directly affect brain health and cognitive function by increasing intake of specific nutrients.
Other nutrients, for example, certain B vitamins, have been found in other studies to be neuroprotective as well.
Learning about specific nutrients that support brain health is fascinating, and research is ongoing to identify effective brain health nutraceuticals – isolated nutrients in supplement form that offer therapeutic benefits beyond those obtained through diet alone.
In the meantime, we already have a wealth of knowledge on how to support brain health through dietary choices. Extensive research has linked certain eating patterns to significant cognitive benefits.
BENEFICIAL DIETARY PATTERNS
Three of the most heavily studied diets known to support brain health are the Mediterranean diet, the Dietary Approaches to Stop Hypertension (DASH) diet, and the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet. Each has been linked to various cognitive benefits and overall brain health.
MEDITERRANEAN DIET
The Mediterranean diet emphasizes traditional foods eaten in countries that surround the Mediterranean Sea, such as Greece and Spain. The diet is characterized by high consumption of fruits and vegetables, whole grains, olive oil, beans, nuts, legumes, seeds, herbs and spices; frequent consumption of fish and seafood; moderate amounts of poultry, eggs, cheese, and yogurt; and low consumption of red meat and sweets.
Extensive research has shown that closely following the Mediterranean diet is associated with a slower rate of cognitive decline, reduced risk of impairment, and a lower likelihood of developing dementia.
“The Mediterranean diet involves not just the pattern of foods eaten and minimized, but also socio-cultural aspects like the enjoyment of meals with friends and family,” said Dr. Bahram Arjmandi, professor emeritus at Florida State University, who studied the effects of dietary patterns on Alzheimer’s disease (AD) with colleagues and shared the findings in a 2023 paper
in Nutrients.
“So, it’s possible that some of the neuroprotective benefits of the Mediterranean diet are not just about the food alone, but also about the social connection associated with food preparation and consumption.”
(Note that nutrition and social activity are two of the Six Pillars of Brain Health we promote at Women’s Brain Health Initiative.)
DASH DIET
Since heart health is closely connected to brain health, it’s no surprise that the Dietary Approaches to Stop Hypertension (DASH) diet – originally developed to manage blood pressure – also offers significant benefits for cognitive function and brain health.
The DASH diet is similar to the Mediterranean diet in that it involves high consumption of plant-based foods. However, the DASH diet also emphasizes limiting intake of sodium and sweetened beverages.
While the Mediterranean diet allows for some consumption of red wine, the DASH diet does not recommend alcohol.
“The DASH diet has been shown in research to reduce blood pressure and low-density lipoprotein (LDL) cholesterol, as well as to lower inflammation and body weight – all factors which play a role in keeping the brain healthy,” said Dr. Arjmandi.
“Long-term adherence to the DASH diet has been found to be associated with improved cognitive function, and reduced risk of dementia.”
MIND DIET
As the name suggests, the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is a combination of the Mediterranean diet and the DASH diet. It was developed by a team of U.S. researchers specifically to protect against neurodegeneration.
The MIND diet consists of 14 dietary components, including nine brain-healthy food groups to emphasize and five brain-unhealthy food groups to avoid or minimize.
The initial study of the MIND diet – conducted by Dr. Martha Clare Morris and colleagues – was an observational study involving 960 participants over an average 4.7-year period.
High adherence to the MIND diet was associated with a slower rate of cognitive decline, compared to low adherence.
The difference in rate of decline between the high- and low-adherence groups was estimated to be equivalent to being 7.5 years younger. (These findings were shared in 2015 in Alzheimer’s & Dementia.)
Subsequent research has found that the MIND diet is associated with better cognition, reduced risk of cognitive impairment, and lower risk of developing AD.
DETRIMENTAL DIETARY PATTERN
Equally important as what you do eat is what you don’t eat. We’ve already highlighted certain food groups that should be minimized or avoided for optimal brain health. In this section, we explore research on a dietary pattern that is particularly harmful to cognitive function – yet remains all too common – the western diet.
The western diet is characterized by a high intake of refined grains, sugar, unhealthy fats, and salt, while being notably low in vegetables and fruit. It also heavily features ultra-processed foods and beverages, which have been linked to negative effects on both physical and cognitive health.
RESEARCH SHOWS THAT CONSUMING A WESTERN DIET HAS A CAUSAL RELATIONSHIP WITH BRAIN AGING, AND IT’S ASSOCIATED WITH POORER COGNITIVE FUNCTION, ESPECIALLY AMONG OLDER ADULTS.
“In addition, the western dietary pattern is associated with higher incidence of depression, obesity, cardiovascular disease, Type 2 diabetes, and other illnesses,” added Dr. Arjmandi.
SUPPORT YOUR BRAIN THROUGH THE FOODS YOU CHOOSE
Dementia is thought to arise from a complex interplay of genetic, environmental, and lifestyle factors. While we can’t alter our genetics and may have only limited influence over our environment, it’s empowering to know that nutrition is one area where we can make a meaningful difference.
BY MAKING MINDFUL CHOICES ABOUT WHAT WE EAT – AND WHAT WE AVOID – WE CAN ACTIVELY SUPPORT
OUR BRAIN HEALTH.
“When it comes to brain health, it’s not just about what you eat, but also about when you commit to healthier dietary patterns,” mentioned Dr. Ines Ellouze, assistant professor at Higher Institute of Biotechnology of Béja, University of Jendouba, in Tunisia, and one of the other authors of the 2023 paper in Nutrients with Dr. Arjmandi.
“Adopting a brain-friendly diet earlier in life can significantly impact your neurocognitive well-being. The sooner you reduce harmful food choices and prioritize nutrient-rich, wholesome options, the better equipped your brain will be to stay healthy.”
Source: Mind Over Matter V20