The old adage “you are what you eat” is truer than most of us would like to admit. When we eat nutritious foods that support our body’s function, we feel it. The same is true for when we don’t. Even if the effects aren’t felt immediately, a diet that is high in processed foods, sugar, unhealthy fats, and lack vitamins and minerals can have long-term impact on our health. From a higher risk of metabolic syndrome, diabetes, weight gain, poor sleep, higher risk of many cancers, kidney disease, and more- it’s crucial that we carefully consider what we consume to fuel our body. New research now shows that what we eat can even protect against dementia.
The study, published in Annals of Neurology evaluated data of over 1,600 participants that were tracked over the course of several decades. Using the data from the Framingham Heart Study, which began in 1971, researchers found that participants who followed a Mediterranean, Dash (Dietary Approach to Stop Hypertension) diet, or MIND diet, showed signs of slower biological aging which helped protect the brain. The researchers explained, “the greatest risk factor for dementia is aging. Biological processes linked with both healthy diet and reduced dementia risk include reversal of so-called hallmarks of aging, including metabolic regulation, reduced inflammation, and oxidative stress. . .”
Senior author Daniel Belsky, an associate professor of epidemiology at the Columbia School of Public Health and the Columbia Aging Center developed an “epigenic clock” which helps track cellular aging called DunedinPACE while at Duke University. Belsky explains that DunedinPACE is “like a speedometer for the biological processes of aging,” tracking them as they work on the body over time.
Using DunedinPACE to measure biological aging, the study found that participants who most closely adhered to what is called the Mediterranean-Dash Intervention for Neurodegenerative Delay (MIND) diet had about a 27% association between slower aging linked to lowered odds for dementia and early death.
“Our findings suggest that slower pace of aging mediates part of the relationship of healthy diet with reduced dementia risk,” said study first author Aline Thomas, a postdoctoral researcher at Columbia University’s Taub Institute for Research on Alzheimer’s Disease and the Aging Brain.
What is the MIND diet?
We’ve shared the benefits of the Mediterranean diet. Often promoted as a way to eat “heart healthy”, the Mediterranean diet includes foods that are anti-inflammatory, help reduce blood pressure, are rich in monounsaturated fats and Omega-3 fatty acids. These components help reduce the risk of heart attack and stroke, reduce blood clotting, lower total cholesterol, and promote a healthy weight. The diet, named for the traditional menu of people living in the Mediterranean, is largely plant-based and includes:
- fruits
- vegetables
- whole grains
- fish
- healthy fats
limit:
- dairy
- red meat
- and processed foods
The Mayo Clinic shares that the DASH diet is “a healthy-eating plan designed to help prevent or treat high blood pressure, also called hypertension. It also may help lower cholesterol linked to heart disease, called low density lipoprotein (LDL) cholesterol.” Having high LDL cholesterol and elevated blood pressure can increase the risk of stroke and heart disease- ultimately increasing the risk of vascular dementia. Vascular dementia impacts reasoning, planning, judgment, memory and other thought processes. The DASH diet includes many of the same elements as the Mediterranean diet:
- vegetables
- fruits
- whole grains
- fish
- poultry
- beans
- nuts
- fat-free or low-at dairy products, which have been shown to help prevent cardiovascular disease
DASH recommends that the following are limited:
- foods high in sodium
- added sugar
- saturated fat
The Harvard T.H. Chan School of Public Health shares that the MIND diet specifically targets the health of the brain and combines elements of both the Mediterranean and DASH diets. The guidelines include:
- 3+ servings a day of whole grains
- 1+ servings a day of vegetables (other than green leafy)
- 6+ servings a week of green leafy vegetables
- 5+ servings a week of nuts
- 4+ meals a week of beans
- 2+ servings a week of berries
- 2+ meals a week of poultry
- 1+ meals a week of fish
- Mainly olive oil if added fat is used
The diet guidelines suggest that foods higher in saturated and trans fats are limited, including:
- Less than 5 servings a week of pastries and sweets
- Less than 4 servings a week of red meat
- Less than one serving a week of cheese and fried foods
- Less than 1 tablespoon a day of butter/stick margarine
The three diets follow many of the same guidelines, making the case that unprocessed, whole foods provide a wide variety of benefits- including protecting your brain health.
-https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
-https://onlinelibrary.wiley.com/doi/epdf/10.1002/ana.26900
-https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mind-diet/
-https://www.stroke.org/en/about-stroke/effects-of-stroke/cognitive-and-communication-effects-of-stroke/vascular-dementia#:~:text=Factors%20that%20increase%20your%20risk%20of%20heart%20disease,High%20blood%20pressure%202%20High%20cholesterol%203%20Smoking
-https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456