Vegetarian, no-sugar, vegan, paleo, low-GI, dairy-free, high-protein, lacto-ovo, green juice, lemon juice in warm water; the list of diets and diet gurus claiming to have THE answer to whatever ails you is endless and confusing. However, it is worth nothing there are one or two key things that most sensible diets have in common – they rely on unprocessed whole foods, and they cut out the junk. Simple! Nothing wrong with that at all.
Recently, a new systematic review has come to my attention, and I therefore thought it was about time I wrote about.
The Mediterranean diet slows mental decline and reduces the risk of developing Alzheimer’s disease.
This finding is in line with other systematic reviews showing the Mediterranean diet protects against cardiovascular diseases, cancer, and overall mortality (that is, your chance of dying).
The Mediterranean diet plan suggests …
• extra-virgin olive oil as the main source of dietary fat
• lots of fruits, nuts, vegetables and pulses
• lots of fish and seafood
• some dairy products and red meat
• moderate intake of red wine (hooray!)
How does the Mediterranean diet keep the brain healthy?
One suggestion is that the Mediterranean diet works via the heart – heart health and brain health are very tightly linked.
Dr Martinez-Gonzalez, a research scientist says –
This is thought to be mediated by an anti-inflammatory vascular effect. The better brain function could be a direct result of the cardiovascular benefit — a consequence of better blood circulation.
Another mechanism the Mediterranean diet works is via prevention of oxidative stress. For many age-related diseases, oxidative stress leads to chronic inflammation and in the brain this plays a major role in neuro-degeneration (death of brain cells), cognitive decline, and dementia.
For this reason, anti-oxidants and improved nutrition are potential strategies to delay mental deterioration and prevent progression to Alzheimer’s disease. Antioxidants, which are integral components of vegetables, prevent oxidative stress. Some examples of antioxidants include: fatty acids, B-vitamins, and antioxidant nutrients such as vitamins E and C, and vegetables such as spinach, apples, blueberries, black beans & cabbage.
Antioxidants! Surely just taking antioxidant supplements should simple and easy way to improve brain health …. right?
Sorry, no. Instead you have to EAT WHOLE FOOD – that being … extra-virgin olive oil, lots of fruits, nuts, vegetables and pulses, lots of fish and seafood, some dairy products and red meat, and moderate amounts of red wine.
The “single nutrient” approach fails. The “whole diet” approach does not!
As I’m not a neuroscientist, I don’t feel qualified to give advice on brain health. However Dr. Sarah McKay is and this article is an edited version of a blog she wrote. To read more of Dr. McKay’s interesting articles on the brain, go to www.yourbrainhealth.com.au
Paul McKeon