Although the main cause of Alzheimer's disease (AD) is still unknown, there is increasing scientific evidence that this disease is triggered by a combination of risk factors. Some of these risk factors are not modifiable, like genetics and age, while other lifestyle risk factors can be altered. [1] In fact, your lifestyle habits may be the key to activate or deactivate your genetic predispositions. Regular physical exercise, cognitive activity, social relationships, good night's sleep and diet are basic pillars for a healthy brain. Diet and exercise are often recognized as the most important lifestyle factors for brain health. So let’s talk about diet and how it relates to AD risk.
Mediterranean diet and its benefits
Scientists consider the Mediterranean-style diet as one of the healthiest diet models for our heart and, consequently, also for our brain. In fact, individuals who follow a Mediterranean-style diet have been found to lower cognitive decline and prevent cardiovascular diseases by decreasing blood levels of LDL (“bad cholesterol”). [2] Additionally, a strong adherence to a Mediterranean diet is linked to low risk of developing several forms of cancer and it has been found to reduce overall mortality. [2]
The Mediterranean diet incorporates the healthy eating patterns of people from countries bordering the Mediterranean Sea. Key foods in a traditional Mediterranean diet include:
Olive oil
Nuts and seeds
A LOT of vegetables
Fruits
Beans and legumes
Fish
Whole grains
Low fat dairy products
These foods are all nutrient-dense, which means they are packed full of vitamins, minerals and other nutrients. These foods are also excellent sources of fiber, unsaturated fats, antioxidants and phytochemicals.
So How Does This Relate to Brain Health?
Let´s break down the main components of the Mediterranean diet and talk about its benefits:
Extra virgin olive oil: one of the key components of the Mediterranean diet is definitely olive oil. This functional food is well known for having a variety of health benefits, some of which includes reducing risk of type II diabetes, cardiovascular diseases and some forms of cancer. In addition to that, two studies found out that consumption of olive oil might fight against Alzheimer´s disease, although more research is needed to prove olive oil´s brain effects, it is worth mentioning what these researches were able to found. Apparently, one of the features about the Alzheimer´s disease is a buildup of what is known as β-amyloid (Aβ) and tau proteins in the brain. Findings suggests that diets rich in olive oils may remove this plaques and improve brain function. [3,4]
Nuts: Nuts (such as walnuts, cashews, hazelnuts, almonds, and peanuts) provide a significant amount of healthy fats (omega 3s) and fiber, in addition to complex carbohydrates, vitamins (such as E which has a strong antioxidant effect), minerals and phytochemicals.5 Higher consumption of nuts can lower your LDL cholesterol, reduce inflammation linked to heart diseases and even improve memory and cognitive function. [5,6]
Fruits and Vegetables: Incorporating a variety of fruits and vegetables in our meals is essential because they provide high amounts of minerals, fiber, vitamins and phytochemicals (many of which act as antioxidants). Fruits and Vegetables consumption has been associated with a reduction in the risk of developing diabetes, obesity, some types of cancers and cardiovascular diseases. [7] Green, leafy vegetables such as kale, spinach, collards, and broccoli are rich in folate, vitamin K, beta carotenes and calcium. Science found out that these nutrients contain neuroprotective benefits that may slower the rate of cognitive decline in older adults. [8]
Legumes: Legumes such as beans, lentils and peas are all types of legumes that provide an important source of plant protein, fiber and other nutrients such as B vitamins, iron, copper, magnesium, manganese, zinc, and phosphorous. [9] Evidence shows that eating legumes may help lower LDL cholesterol levels, improve glycemic control, reduce high blood pressure, and help in weight management. [9]
Fish: Fatty fish are high in omega-3 fatty acids, which have anti-inflammatory properties and cardiovascular protective benefits. Additionally, one study suggest that omega-3s stimulates nerve cell development and regeneration, being therefore a key component for memory and learning, and subsequently lowering the risk of cognitive decline. [10]
Whole grains: while some people claim that eating grains is bad for your health. Whole grains are a total different story. When whole grains are consumed in moderation they provide great source of fiber which can help reducing inflammation, improve the digestive health, and promote good blood flow to all organs, being the brain one of them. [11]
Low fat dairy: Although more research is needed to suggest an association between dairy products and brain health. There is some evidence demonstrating that the presence of bioactive peptides, vitamin B12, calcium and end products of fermentation in dairy foods may improve cognitive function. [12]
The American Association for Nutrition provides detailed guidelines to help you adopt a Mediterranean-style diet. [13]
Foods to eat on a daily basis:
Seasonal fruits and vegetables
Whole grains
Olive oils
Nuts and seeds
Legumes
Herbs and spices
Foods to eat at least twice a week:
Fish and seafood. (including Atlantic mackerel, black sea bass, catfish, clams, cod, crab, haddock, lobster, salmon, sardines, scallops, shrimp, skate, tilapia, and canned light tuna.)
Foods products to consumed weekly in moderate portions:
Poultry
Eggs
Cheese and low-fat dairy
Minimize consumption of:
Meats
Sweets
Processed and fried foods.
To help you modify your eating habits, we invite you to participate in this personal behavior change challenge that will help you improve your nutrition and adopt a more Mediterranean diet style:
Weeks 1 and 2: incorporate 2-3 servings of fruits and 3-6 servings of vegetables daily.
Weeks 3 and 4: In addition to the fruits and vegetables that you have added daily, now incorporate healthy fats in your daily diet
Nuts and Seeds (limit yourself to one or two handful of nuts and/or seeds daily)
Olive oil (use in moderation)
Fatty fish and seafood (eat at least twice per week)
Week 5 and 6: In addition to the previous foods, get more fiber into your diet, aim for at least 25 grams of fiber. Most of your fiber should come from:
Whole grains
Legumes
To experience higher health benefits, there are a few things to keep in mind:
Limit your consumption of meats, poultry and sweets.
Make sure to drink plenty of water everyday
Engage in regular physical activity
Now is time for you to try to this challenge and start your journey towards a healthier brain and body. We would love to hear how you are incorporating the Mediterranean diet into your lifestyle as well as the changes and benefits that you are experiencing! Send us a message or comment on our Facebook page!
References
Mayo Clinic. 2021. Alzheimer's Disease - Symptoms And Causes. [online] Available at: https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/symptoms-causes/syc-20350447
Scarmeas, N., Stern, Y., Tang, M., Mayeux, R. and Luchsinger, J., 2006. Mediterranean diet and risk for Alzheimer's disease. Annals of Neurology, 59(6), pp.912-921.
Abuznait, A., Qosa, H., Busnena, B., El Sayed, K. and Kaddoumi, A., 2013. Olive-Oil-Derived Oleocanthal Enhances β-Amyloid Clearance as a Potential Neuroprotective Mechanism against Alzheimer’s Disease: In Vitro and in Vivo Studies. ACS Chemical Neuroscience, 4(6), pp.973-982.
Martínez-Lapiscina, E., Clavero, P., Toledo, E., Estruch, R., Salas-Salvadó, J., San Julián, B., Sanchez-Tainta, A., Ros, E., Valls-Pedret, C. and Martinez-Gonzalez, M., 2013. Mediterranean diet improves cognition: the PREDIMED-NAVARRA randomised trial. Journal of Neurology, Neurosurgery & Psychiatry, 84(12), pp.1318-1325.
Publishing, H., 2021. Foods Linked To Better Brainpower - Harvard Health. [online] Harvard Health. Available at: https://www.health.harvard.edu/mind-and-mood/foods-linked-to-better-brainpower#:~:text=Research%20shows%20that%20the%20best,%2C%20folate%2C%20and%20beta%20carotene.
Mayo Clinic. 2021. How Do Nuts Help Your Heart Health?. [online] Available at: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635
Slavin, J. and Lloyd, B., 2012. Health Benefits of Fruits and Vegetables. Advances in Nutrition, 3(4), pp.506-516.
National Institute on Aging. 2021. Leafy Greens Linked With Slower Age-Related Cognitive Decline. [online] Available at: https://www.nia.nih.gov/news/leafy-greens-linked-slower-age-related-cognitive decline#:~:text=A%20recent%20report%20in%20the,slower%20age%2Drelated%20cognitive%20decline.
Polak, R., Phillips, E. and Campbell, A., 2015. Legumes: Health Benefits and Culinary Approaches to Increase Intake. Clinical Diabetes, 33(4), pp.198-205.
van Gelder, B., Tijhuis, M., Kalmijn, S. and Kromhout, D., 2007. Fish consumption, n−3 fatty acids, and subsequent 5-y cognitive decline in elderly men: the Zutphen Elderly Study. The American Journal of Clinical Nutrition, 85(4), pp.1142-1147.
The Nutrition Source. 2021. Whole Grains. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
Park, K. and Fulgoni, V., 2012. The association between dairy product consumption and cognitive function in the National Health and Nutrition Examination Survey. British Journal of Nutrition, 109(6), pp.1135-1142.
American Society for Nutrition. 2021. Living The Mediterranean Lifestyle. [online] Available at: https://nutrition.org/living-mediterranean-lifestyle/
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