The increasing rates of Alzheimer’s disease and the absence of a cure push health experts to focus on the prevention measures of cognitive decline. One strategy is a change in eating style. The Mediterranean diet is at the top of this healthy shift, consisting of highly nutritious foods studied to have some healing effects. Its followers continue to grow because of its touted benefit of decreasing the risk of cognitive decline.
What Constitutes a Mediterranean Diet
Here’s what comprises this form of eating:
- Regular intake of olive oil and nuts
- Daily consumption of whole grains, vegetables, nuts, fresh fruits and low-fat dairy products
- Moderate consumption of fish, eggs, poultry and potatoes
- Sparing intake of red meat
How Does It Reduce Alzheimer’s Risk?
The Mediterranean diet plan consists of wholesome choices that provide protective benefits to the brain.
Olive Oil and Nuts Contain Plant-Based Fats
Olive oil is an excellent source of plant-based lipids rich with omega-3 and omega-6 fatty acids. Consuming this unsaturated fat will increase the volume of high-density lipoproteins (HDL) or good cholesterol in the body.
HDL moves the excess bad fats or low-density lipoproteins (LDL) from the blood to the liver, where they’re discarded. Lower LDL levels reduce your risk of heart disease — a risk factor of dementia.
High levels of LDL and triglycerides are positively associated with various markers of Alzheimer’s disease, such as neurofibrillary tangles and beta-amyloid. Therefore, regular consumption of olive oil may enhance cognitive function.
Vegetables and Fruits Have Polyphenols
Berries, apples, parsley and broccoli contain chemicals called polyphenols. These compounds are praised for neutralising free radicals and exerting neuroprotective and anti-inflammatory effects, essential for optimal brain health.
The brain is vulnerable to oxidative damage, which occurs when the amount of free radicals or unstable molecules in the body exceeds the antioxidants. The antioxidants act as janitors that clear away those unsteady molecules that cause cell damage and, ultimately, diseases. Supplementing polyphenols through increased consumption of fruits and vegetables can decrease the vulnerability of older people to oxidative stress and keep their cognitive functions sharp.
Fish and Seafood Pack Protein and Omega-3
Fish and seafood are excellent sources of protein, vitamins and omega-3 fatty acids. Long-term consumption of DHA and EPA — types of omega-3 fats — mitigate the risk of Alzheimer’s disease and boost cognitive function in aging women.
One study found dietary intake of omega-3 fatty acids can reduce the risk of all-cause dementia or cognitive decline by 20%. Long-term supplementation can lower the possibility of Alzheimer’s disease by 64%. Eating fish and seafood at least twice a week provides the brain with the nutrients it needs to stay in top shape.
Whole Grains Have Dietary Fibre and Phytochemicals
Another staple of the Mediterranean diet is whole grains. Researchers in one study found people with the highest intake of whole grains had a 34% lower probability of all-cause dementia and 40% of Alzheimer’s disease.
Whole grains are high in dietary fibre, vitamins, minerals and phytochemicals. Researchers identified four potential mechanisms by which consumption can decrease dementia incidence:
- Those who eat more whole grains tend to have better socioeconomic status and lifestyles. They don’t smoke or exceed the recommended alcohol intake and exercise regularly.
- Whole grains contain soluble fibre that improves glycolipid metabolism. It reduces cholesterol levels.
- Whole grains increase the production of short-chain fatty acids, enhancing the gut environment. They boost the body’s immunity, decreasing the risk of dementia.
- They have components that promote angiogenesis — the formation of new blood vessels — and neurogenesis — the development of neurons.
Switch to a Healthier Diet
Foods nourish the body and mind. Change to a Mediterranean diet to protect your brain and live a healthier lifestyle with reduced risk of Alzheimer’s disease.
