A new study finds that the Mediterranean diet, which is known for its abundance of accessible and delicious foods such as fish, whole grains, vegetables and legumes, can help reduce the risk of dementia in people with a family history of dementia. You can lower your risk. those who don’t.
the journal of BMCmedicine The study tracked the eating habits and health status of more than 60,000 people over the age of 60 for about nine years. Study authors found nearly 900 of the participants developed dementia, and those who ate only a Mediterranean diet had an almost 25% lower risk of developing dementia, NBC News medical contributor Dr. Natalie Azar, a researcher, said today.
A May 2021 survey of 500 older adults yielded similar results. People who followed a Mediterranean diet were less likely to experience brain shrinkage and had lower levels of abnormal proteins associated with Alzheimer’s disease.
However, the most recent study also evaluated how the Mediterranean diet could reduce dementia risk in people with a family history of dementia. Having a relative with Alzheimer’s disease has been shown to increase the risk by about 30%. According to Harvard Health.
The study authors calculated a genetic risk score for participants based on 250,000 genetic mutations associated with Alzheimer’s disease. The study found that those whose diets were most closely aligned with the Mediterranean diet were 23% less likely to develop dementia over the nine years of the study than those with the least adherence to the diet. I got
It turns out that genetic risk “didn’t even make a difference. This is really encouraging because we think that certain things are predetermined, but this shows that we all really don’t know who I am.” It’s the kind of thing that can be implemented in our lives,” Azar explained.
“The main message from this study is that eating a more Mediterranean diet can reduce the chances of developing dementia, even in people at high genetic risk,” said the study. said Oliver Shannon, lead author of and lecturer in human nutrition. He got old at Newcastle University, he told NBC News.
The findings highlight the importance of sticking to a diet rich in nutrients and packed with whole foods to boost brain health and promote healthy aging.
What is the Mediterranean diet?
The Mediterranean diet, often called the MD or MedDiet for short, is filled with nutrient-dense plant-based foods and healthy fats.Azar says this means a diet high in the following foods: .
- Fresh fruit: blueberries, apples, oranges, pears, figs
- Vegetables: Broccoli, carrots, kale, tomatoes, fennel
- Whole grains: brown rice, quinoa, bulgur
- Nuts: walnuts, almonds, pistachios, pumpkin seeds
- Legumes: lentils, beans, peas
- Fish: salmon, tuna, sardines
- extra virgin olive oil
A Mediterranean diet is naturally low in sugar, sodium, highly processed foods, refined carbohydrates, saturated fats, fats or processed meats. Or I want to eat in moderation,” Azar said.
But at the same time, the Mediterranean diet is not about restrictions, as TODAY previously reported.
The health benefits of this diet are well documented and consistently ranked as one of the best scientifically backed diets by doctors.
Studies have shown that this whole food and nutrient-rich diet not only helps you live longer, but also reduces inflammation, protects against heart disease and stroke, lowers cholesterol, and promotes healthy aging. I’m here.
“It helps heart health and helps blood vessels in the brain – I don’t know exactly why, but this is still very compelling.
a Recent research Postmortem examinations of more than 500 people found that older adults who adhered to a Mediterranean diet had fewer brain plaques or toxic accumulations of an abnormal protein (beta-amyloid) thought to play a key role in Alzheimer’s disease. I found out
In addition to sticking to a healthy diet, other lifestyle factors can help slow cognitive decline and reduce your risk of developing dementia. , controlling cholesterol and blood sugar, and staying physically and mentally active.
