As we get older, the prospect of developing dementia can be a significant source of anxiety for many of us. Alzheimer’s disease and other forms of cognitive decline can rob us from independence, memories, and quality of life. But what if there is a simple dietary approach that can reduce your risk of getting dementia?
Enter the Mediterranean diet – a way of eating that has been studied extensively for its numerous health benefits, including its potential to protect brain function as we age. Rooted in the traditional cuisine of countries bordering the Mediterranean Sea, this plant-based diet is composed of a variety of fruits, vegetables, whole grains and healthy fats.
Suggestions on the Mediterranean diet
- Large amount and variety of vegetables, fruits, beans, lentils and nuts.
- A good amount of whole grains, e.g. whole-wheat bread and brown rice.
- Sources of healthy fat, e.g. extra virgin olive oil.
- A good amount of omega-3 fatty acids-rich fish, e.g. anchovies, mackerel, black cod, salmon, sardines and bluefin tuna.
- A moderate amount of natural cheese and yogurt.
- A moderate amount of wine with meals (but if you don’t already drink, don’t start).
- Little or no red meat, better to choose poultry, fish or beans as the protein sources.
- Little or no sweets, sugary drinks or butter.
These foods are mostly anti-inflammatory and anti-oxidative, which are thought to inhibit beta-amyloid deposits in the brain and help mitigate cellular damages associated with Alzheimer’s disease and other forms of dementia. This, in turn, may preserve memory and other critical thinking abilities by improving cellular metabolism.
Research evidence
While the research result on the Mediterranean diet and dementia risk has been somewhat mixed, a large-scale study published recently found that closely adhering to this eating pattern could potentially reduce one’s chances of developing dementia by up to 23%. This represents a sizable risk reduction that underscores the importance of considering dietary approaches, in addition to other lifestyle factors, when it comes to preserving cognitive health.
What about vitamins and supplements?
At the present time, no single vitamin or dietary supplement has been definitively shown to prevent Alzheimer’s disease or cognitive decline more broadly. However, some recent research has produced intriguing results regarding the potential cognitive benefits of multivitamin supplements. For example, a study published by Yeung et al. (2023) found that older adults who took a daily multivitamin demonstrated improved scores on memory tests compared to those who received a placebo.
While the findings are certainly promising, it’s important to note that the research on multivitamins and brain health is still considered preliminary. More extensive, long-term studies will be needed to conclusively determine the efficacy and safety of multivitamin supplementation for preventing or slowing cognitive decline.
Summary
Alzheimer’s disease and dementia in older age can be one of our major concerns, but many recent scientific researches suggest the Mediterranean diet may help to reduce cognitive decline risk. Others suggest that multivitamin supplementation may also help improve cognitive health. However, more long-term research in this area is still needed to conclusively determine its efficacy and safety. Overall, the Mediterranean diet appears to be a well-supported dietary strategy for supporting brain health and preserving cognitive function as we age.
References
https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
Yeung, L. K., Alschuler, D. M., Wall, M., Luttmann-Gibson, H., Copeland, T., Hale, C., Sloan, R. P., Sesso, H. D., Manson, J. E., & Brickman, A. M. (2023). Multivitamin Supplementation Improves Memory in Older Adults: A Randomized Clinical Trial. The American journal of clinical nutrition, 118(1), 273–282. https://doi.org/10.1016/j.ajcnut.2023.05.011
