Mediterranean Diet Linked to
Healthier Brain
May 28, 2015
Story at-a-glance
-
In a recent study, people eating a low-fat diet had
a significant decrease in memory and cognitive
function over the course of four years
-
Those following a Mediterranean diet with
supplemental nuts had significant improvements in
memory, while the group adding extra virgin olive
oil experienced significantly better cognitive
function
-
The Mediterranean diet emphasizes fresh vegetables,
nuts, and healthy fats, particularly olive oil,
while downplaying processed foods
By Dr. Mercola
The Mediterranean diet emphasizes fresh vegetables, nuts, and
healthy fats, particularly
olive oil, while downplaying processed foods.
This combination is undoubtedly part of its many health
benefits, which includes the reversal of metabolic syndrome,
improving body composition, and normalizing your blood pressure
and cholesterol levels.
Extra virgin olive oil is clearly one of the "good fats” that
should be included in your diet. Just keep in mind that it
should not be used to cook with, as it is highly susceptible to
oxidative damage when heated. Instead, it should be added cold
to salads and other dishes.
Olive oil is a monounsaturated fat whose health benefits stem
from it being unrefined and unheated. It also contains vitamin E
and A, chlorophyll, magnesium, squalene, and a host of other
cardio-protective nutrients.
In addition, it doesn’t upset the critical omega 6:3 ratio,
as most of the fatty acids in olive oil are actually omega-9.
Studies have shown that extra virgin olive oil can reduce
some cancers, reduce LDL cholesterol levels, and improve
rheumatoid arthritis; the same or similar benefits touted by the
Mediterranean diet.
Recent research also suggests a Mediterranean-style diet rich
in nuts and olive oil can help boost memory and cognition in
older adults.1,2
Mediterranean Diet May Boost Memory and Cognition
Previous research has suggested a Mediterranean diet may
lower your odds of Alzheimer's disease, but it wasn’t clear
whether the diet was responsible, or if people who eat this way
also make many other healthier lifestyle choices that decrease
their risk.
In an effort to shed more light on the potential links
between diet and cognition, the researchers3
randomly assigned nearly 450 seniors with risk factors for
cardiovascular disease—such as overweight, high blood pressure,
and/or high cholesterol—to follow one of three diets:
- A Mediterranean diet supplemented with one liter of
extra virgin olive oil per week
- A Mediterranean diet supplemented with 30 grams of nuts
a day
- A low-fat diet
As reported by Reuters:4
“Based on the brain function tests done before and
after the study, the group eating low-fat foods had a
significant decrease in memory and cognitive function.
The group following a Mediterranean diet with
supplemental nuts had significant improvements in memory,
while the group adding extra virgin olive oil experienced
significantly better cognitive function.”
Your Brain and Body Need Healthy Fats
Results such as these certainly make sense when you consider
how important healthy fats are for your brain function. After
all, your brain is composed of at least 60 percent fat.
Other diets shown to be particularly beneficial for brain
health include the DASH and the MIND diets,5
the latter of which emphasizes fruits and vegetables, especially
leafy greens and berries, whole grains, nuts, olive oil, beans,
poultry, and fish, while limiting red meat, cheese, butter,
sweets, and fried foods.
What these three diets have in common is an emphasis on whole
foods, particularly fresh fruits and vegetables, and at least
some healthy fats. Unfortunately, all of them generally
recommend limiting saturated fats, such as those found in red
meats and eggs.
Saturated fats, however, have been falsely vilified
for the epidemics of heart disease and obesity. In reality,
animal fats promote optimal health. Omega-3 fat is also crucial
for optimal brain function, but it’s important to be careful
when choosing your sources.
Very few fish are low in mercury while being high in healthy
fat, so just eating more fish may be counterproductive, as
mercury, PCBs, and other contaminants surely will not do your
health any favors.
Good choices include smaller fatty fish like sardines and
anchovies, and
wild-caught Alaskan salmon. Another option to make sure
you’re getting enough omega-3 is to take a high-quality
supplement such as krill oil.
The Importance of Omega-3 Fat for Psychological Health
Speaking of omega-3, recent research6
found that omega-3 supplementation helped improve
attention-deficit/hyperactivity disorder (ADHD) symptoms and
cognitive control in children.
Crazy enough, the omega-3 was given in the form of EPA- and
DHA-enriched
margarine, which is some of the worst fat you
could possibly eat. It would be interesting to see how much
better these children might have fared had they not
counteracted the beneficial effects of the omega-3 with a
processed trans fat...
Here, those who received the EPA/DHA-enriched margarine
experienced no benefit in terms of cognitive control, but I
would argue that the results may have been adversely affected
because of the margarine.
Other recent research7,8,9
suggests animal-based omega-3 in combination with vitamin D can
improve cognitive function and behavior associated with certain
psychiatric conditions—including ADHD, bipolar disorder, and
schizophrenia—by regulating your brain’s serotonin levels.
The omega-3 fatty acid EPA reduces inflammatory signaling
molecules in your brain that inhibit serotonin release from
presynaptic neurons, thereby boosting your serotonin levels. DHA
also has a beneficial influence on serotonin receptors, by
increasing their access to serotonin.
Deemphasize Whole Grains for Optimal Brain Health
Another potential pitfall of these diets is their emphasis on
whole grains. Along with processed vegetable oils and sugars,
excessive grain consumption—even if they’re organic whole
grains—contributes to disease and obesity for the simple fact
that your body still converts them to sugar.
As noted by neurologist Dr. David Perlmutter, author of the
book,
Grain Brain,
gluten sensitivity appears to be involved in most chronic
disease, including Alzheimer’s, and non-vegetable carbohydrates
can have a powerfully toxic effect on your brain.
According to Dr. Perlmutter:
"This ‘whole grain goodness,’ as the US Department of
Agriculture is trying to convince us we should focus on in
terms of our dietary choices, is the cornerstone of our most
devastating diseases... Alzheimer's, cardiovascular disease,
and obviously, diabetes... It’s the getting away from fat
and the substitution with wheat- and corn-based carbohydrate
(high-fructose corn syrup) that really, in my opinion,
explains this huge explosion of degenerative conditions that
are crippling us...
But the quality of the fat we
consume is absolutely fundamental. When we're saying
high-fat diet, we're not talking about prepared foods on the
Twinkie aisle at the grocery store that contain modified
trans fats. Hydrogenated fats that are clearly coffin nails.
They're a great risk for brain disorders, heart disorders,
diabetes, etc. We're talking about these beautiful, natural
fats that we have been consuming for more than two million
years."
Dr. Perlmutter also cites research from the Mayo Clinic,
published in the Journal of Alzheimer's Disease showing that
diets rich in carbohydrates are associated with an 89
percent increased risk for dementia, while high-fat
diets are associated with a 44 percent reduced risk.
Examples of beneficial fats that your body—and your brain in
particular—needs for optimal function include organic grass-fed
raw butter, clarified butter called ghee, olives, organic virgin
olive oil, and coconut oil, nuts like pecans and macadamia,
free-range eggs, wild Alaskan salmon, and avocado.
With regards to nuts, one recent study10
found that daily nut consumption translated into an extra two
years of longevity, and cut death rates of cancer, heart
disease, and respiratory disease. As reported by Nutrition
Facts, “nut consumers lived significantly longer whether they
were older or younger, fat or skinny, whether they exercised
more, smoked, drank, or ate other foods that may affect
mortality.” They also busted the myth that nuts’ high fat
content will make you gain weight.
Link Between Diet and Memory Confirmed
In related news, another study11,12,13
published in the journal Neurology looking at the
correlation between diet and memory loss found that eating a
“healthy balanced diet” appears to reduce your risk of cognitive
decline. As reported by CNN:14
“Unlike previous findings relating specific diets to
improvements in cognitive function, this new study suggests
that improving overall diet quality is an important factor
for lowering the risk of memory and thinking loss.
Researchers defined a ‘healthy diet’ as one containing lots
of fruits and vegetables, nuts, fish, moderate alcohol use,
and minimal red meat.”
The study, which ran for nearly five years, involved nearly
28,000 people from 40 different countries. Rather than focusing
on any specific set of diets, the researchers analyzed the risk
for cognitive decline among those who consumed “what most
organizations would consider a healthy diet,” lead author Dr.
Andrew Smyth said.
“Accounting for regional differences (but not
country-specific variation), participants in the study were
asked about the overall servings they consumed of different
types of foods in both the healthy and unhealthy categories
for which they received a corresponding point score,”
CNN reports.15
“‘For example, if participants consumed the standard
dietary recommendations for fruits and vegetables per day,
they would get a high score in that category. The reverse
happens for unhealthy food choices,’ said Smyth.”
Cognitive tests were administered at the outset of the study,
and again after two and five years. Overall, those scoring
highest in terms of following “healthy diet” recommendations
were 24 percent less likely to experience cognitive decline,
compared to those with the least healthy eating habits. Overall,
healthy eaters were also more active, smoked less, and had lower
body mass index (BMI).
Protect Your Brain with Wise Lifestyle Choices
A number of simple lifestyle strategies can help optimize
your brain health. This includes exercise, especially
high-intensity interval training, calorie restriction (intermittent
fasting appears to have many of the same benefits while
being easier to comply with), and reducing non-vegetable
carbohydrate (especially grains and
sugars). According to Dr. Perlmutter, a low-carb diet high
in healthy fats is a key component of Alzheimer’s prevention.
Gluten appears to be particularly problematic for brain health.
You also need plenty of high-quality
omega-3 fats. I prefer krill oil to fish oil, as krill oil
also contains
astaxanthin, which is particularly beneficial for your
brain. Astaxanthin is a carotenoid that’s very good for reducing
free radical-mediated damage to fat—and your brain is 60 or 70
percent fat. Two other nutrients that play important roles in
your brain health are vitamin D and choline.
Researchers have located metabolic pathways for vitamin D in
the brain’s hippocampus and cerebellum; areas that are involved
in planning, information processing, and memory formation. In
older adults, research has shown that low vitamin D levels are
associated with poorer brain function.
Choline also reduces inflammation and plays a role in nerve
communication. Eggs and meat are two of the best dietary sources
of choline. If you do not consume animal foods, you may be at
risk of a deficiency and want to consider supplementation. The
state of your gut is another important consideration that can
have a significant influence on your brain function. Your gut is
quite literally your "second brain."
Just as you have neurons in your brain, you also have neurons
in your gut, and gut bacteria transmit information from your GI
tract to your brain via your vagus nerve. Abnormal gut flora has
been associated with abnormal brain development, and may be an
overlooked culprit in many cases of
depression. In addition to avoiding sugar, one of the best
ways to support gut health is to consume
fermented vegetables, which are loaded with beneficial
bacteria.
Last but not least, it is crucial to fully appreciate the
importance of sleep. The
latest sleep guidelines, based on 300 studies looking at the
health effects of sleep, confirm that most adults need right
around eight hours of sleep for optimal health.
It’s particularly important for brain health, because the
only time your brain can detoxify is during deep
sleep, which is why poor sleepers are more prone to developing
neurological disorders such as Alzheimer’s. So truly, if you
want your brain to function optimally, be sure to
address any sleep problems you may have.
© Copyright 1997-2015 Dr. Joseph Mercola. All Rights Reserved.
http://articles.mercola.com/sites/articles/archive/2015/05/28/benefits-mediterranean-diet.aspx
|