Not sure what to eat? Why not choose foods that are good for your brain?
Meals inspired by traditional foods from the sunny Mediterranean, according to a new study, can reduce the risk of dementia by interfering with the accumulation of two proteins, amyloid and tau, in the plaques and tangles characteristic of Alzheimer's disease.
“There is an ever-growing mountain of evidence that you are what you eat when it comes to brain health,” said Dr. Richard Isaacson, who runs the Alzheimer’s Prevention Clinic at Weill Cornell Medicine and NewYork-Presbyterian Hospital.
“In this important study, the researchers demonstrated that it’s possible not only to improve cognitive function, more specifically memory, but also to reduce the risk of Alzheimer’s disease pathology,” said Isaacson, who was not involved in the study.
“For every point of higher adherence to the diet, individuals had one year less of brain aging. That’s remarkable,” Isaacson added. “Most people don’t realize it’s possible to take control of their brain health, yet this study shows us just that.”

What is the Mediterranean diet?
Forget lasagna, pizza, spanakopita, and lamb souvlaki; they’re not on the daily menu for people living along the Mediterranean Sea.
The real diet consists of simple plant-based cooking, with most of each meal focused on fruits and vegetables, whole grains, legumes, and seeds, with some nuts and a strong emphasis on extra virgin olive oil. Fats other than olive oil, like butter, are rarely consumed, if at all. And say goodbye to refined sugar or flour.
Meat may make an occasional appearance, but generally only to add flavor to a dish. Instead, meals may include eggs, dairy, and poultry, but in much smaller portions than in the traditional Western diet. However, fish, which is rich in brain-stimulating omega-3, is a staple.

Brain Scans and Cerebrospinal Fluid:
The study, published in Neurology, the medical journal of the American Academy of Neurology, examined 343 people at high risk of developing Alzheimer’s and compared them with 169 cognitively normal subjects.
First, the researchers tested each person’s cognitive abilities, including language, memory, and executive function, and used brain scans to measure brain volume. They also analyzed the cerebrospinal fluid of 226 participants for biomarkers of amyloid and tau proteins.
Then, participants were asked how well they were following the Mediterranean diet. After adjusting for factors like age, sex, and education, the study found that people who did not stick to the diet had more signs of amyloid and tau buildup in their cerebrospinal fluid than those who adhered to the diet.
Additionally, for each point a person lost for not following the Mediterranean diet, brain scans revealed one more year of brain aging in areas associated with Alzheimer’s, such as the hippocampus.
“These results add to the body of evidence that what you eat can influence your memory abilities later on,” said study author Tommaso Ballarini, a postdoctoral fellow at the German Center for Neurodegenerative Diseases in Bonn, Germany.
“One question remains unanswered: why exactly does the Mediterranean diet protect against Alzheimer’s?” said Isaacson, who is also a trustee of the McKnight Brain Research Foundation.
While more studies are needed, it is likely that a combination of factors work “synergistically together,” he added, “such as reducing inflammation, increasing protective antioxidants, and supplying the brain with healthy fats from fish high in omega-3s — like wild salmon — as well as the monounsaturated fats from extra virgin olive oil.”

A Growing Connection:

This is not the first research to find a link between brain health and the Mediterranean diet or one of its plant-based relatives.

A study of nearly 6,000 healthy older Americans with an average age of 68 found that those who followed the Mediterranean diet or the similar MIND diet reduced their risk of dementia by one-third.

MIND, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, focuses on eating at least six servings a week of leafy green vegetables like spinach or kale, and at least one serving a day of another vegetable.

“Consuming a plant-based healthy diet is associated with better cognitive function and between 30% and 35% less risk of cognitive decline during aging,” said lead author Claire McEvoy, assistant professor at Queen’s University Belfast, when the study was published.

“In this study, while the Mediterranean diet overall reduced risk, the strongest factor to really move the needle was regular fish consumption,” said Isaacson.

While they followed these diets, McEvoy said, they performed better cognitively.

Those who marginally followed the diet also benefited, but by a much smaller margin. These participants in the study were 18% less likely to show signs of cognitive decline.

How to Start the Mediterranean Diet:

Want to hop on the Mediterranean diet train and protect your brain and eyes?

Experts say the easiest way to start is by replacing one thing at a time. For example, replace refined grains with whole grains by choosing whole wheat bread and pasta and swapping white rice for brown or wild rice.

Cook one meal a week based on beans, whole grains, and vegetables, using herbs and spices for flavor. No meat allowed.

In the Mediterranean diet, cheese and yogurt appear from daily to once a week, in moderate portions; chicken and eggs are fine occasionally, but other meats and sweets are very limited.

When you eat meat, consume small amounts. For a main dish, that means no more than 3 ounces of chicken or lean meat. Even better: use small pieces of chicken or lean meat slices to flavor a vegetable-based dish, such as a stir-fry.

Fish is the king of the Mediterranean diet and is eaten at least twice a week.

“Oily fish like wild salmon, sardines, white tuna, lake trout, and mackerel are loaded with omega-3 fatty acids that nourish brain cells,” said Isaacson.

Focus on fruits, vegetables, grains, nuts, and seeds. Add whole grains and fruits to every meal, but use nuts and seeds as a garnish or snack due to their high calorie and fat content.

Eat lots of vegetables and use all types and colors to get the widest range of nutrients, phytochemicals, and fiber. Cook them, prepare them roasted, or serve them with herbs and a little extra virgin olive oil.

If fish is the king, olive oil is the queen in the Mediterranean diet; stay away from coconut and palm oil, experts say. Even though they are plant-based, those oils are high in saturated fats that will raise bad cholesterol.

Adopting the fare from the sunny region will also help with healthy weight loss, while reducing the risk of diabetes, depression, high cholesterol, heart disease, strokes, and some cancers.

Does adopting the Mediterranean diet mean all these benefits and also a healthier mind? That’s no riddle!

Mediterranean diet may prevent memory loss and dementia, study finds - CNN