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Table of Contents
Introduction
A recent study conducted on 60,000 Britons and published in BMC Medicine, suggests that Mediterranean diet can reduce dementia risk by a quarter.
There are several types of dementia, including Alzheimer’s disease, vascular dementia, Lewy body dementia, frontotemporal dementia, and mixed dementia. Alzheimer’s disease is the most common type of dementia, accounting for 60-80% of all cases.
Dementia can affect a person’s memory, language, attention, problem-solving, orientation, and social skills. As the condition progresses, it can also cause changes in mood and behaviour. The severity of symptoms and progression of the disease can vary depending on the underlying cause.
There is currently no cure for dementia, but there are treatments available to manage symptoms and slow the progression of the disease. These treatments may include medications, such as cholinesterase inhibitors and memantine, as well as lifestyle interventions, such as exercise.
What is a Mediterranean diet?
The Mediterranean diet, one of the healthy diets we highly recommend, is a way of eating that is based on the traditional dietary patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. It is characterized by an emphasis on plant-based foods, such as fruits, vegetables, whole grains, legumes, and nuts, as well as healthy fats, such as olive oil and fish, and moderate amounts of dairy products, such as cheese and yogurt.
In addition, the Mediterranean diet generally limits or avoids processed and red meat, high in saturated fats and potentially linked to an increased risk of heart disease, refined grains and sugars, including white bread, pasta, and sugary drinks, low in nutrients and potentially linked to an increased risk of obesity and type 2 diabetes and trans fats, found in processed foods, such as fried foods and baked goods and also linked to an increased risk of heart disease.
Overall, the Mediterranean diet was already known for its health benefits, such as reduced risk of heart disease, stroke, and certain cancers, as well as improved brain health and longevity.
Impact of diet on brain function
The findings recently published in BMC Medicine are consistent with a growing body of research that suggests that the Mediterranean diet may have neuroprotective effects and may help to reduce the risk of cognitive decline.
Substantial evidence suggested already, that diet was playing an important role in brain function. The brain is a metabolically active organ that requires a steady supply of nutrients and energy to function optimally.
A diet high in unhealthy saturated and trans fats, added sugars, and processed foods has been linked to cognitive decline and an increased risk of developing dementia. In contrast, a healthy diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats has been associated with better cognitive function.
Several nutrients, enriched in the Mediterranean diet, have been identified as particularly important for brain health, including omega-3 fatty acids, B vitamins, vitamin D, and antioxidants. Omega-3 fatty acids, in particular, are essential for brain function and have been shown to improve mood, memory, and cognitive function.
The gut-brain axis
The beneficial impact of the Mediterranean diet on cognitive function could also be indirect.
For example, there is a link between diet, gut microbiota, and brain function. The gut microbiota refers to the trillions of microorganisms that live in the human gastrointestinal tract, and research suggests that these microorganisms play a key role in regulating brain function and behaviour.
The gut microbiota can produce a variety of metabolites, such as short-chain fatty acids, that have been shown to have neuroprotective effects and may help regulate brain function.
Studies in animal models have shown that manipulating the gut microbiota through diet or probiotics can have significant effects on behaviour, cognition, and mood.
Diet can influence the composition and function of the gut microbiota. For example, a diet high in fibre and plant-based foods has been shown to increase the abundance of beneficial gut bacteria, while a diet high in fat and sugar can promote the growth of harmful bacteria.
How a specific diet could reduce the risks of cognitive decline?
In addition to the beneficial impact on the gut microbiota, there are several other hypotheses to explain the underlying mechanisms by which the Mediterranean diet may protect against cognitive decline and dementia.
Chronic inflammation has been implicated in the development of cognitive decline and dementia and the Mediterranean diet may help to reduce inflammation in the brain.
The Mediterranean diet is also rich in antioxidants such as vitamins C and E, which may help to protect against oxidative damage to brain cells.
Diet rich in foods, such as whole grains, nuts, and olive oil may help to improve vascular function and blood flow to the brain, which is important for maintaining cognitive function.
The Mediterranean diet has been shown to improve insulin sensitivity and reduce insulin resistance, which may help to protect against cognitive decline and dementia.
Conclusion
This recent publication linking healthy eating to the protection of our cognitive functions highlights the importance of what we eat for our well-being.
If you want to adopt a different lifestyle, including healthy eating habits, but don’t know how to get started, the team at Bread and Better can help.
Don’t hesitate to contact us.