Nutrition
By Brooke Steinberg
Published
Feb. 6, 2024
Updated
Feb. 6, 2024, 11:03 a.m. ET
For the seventh year in a row, the U.S. News & World Report has ranked the Mediterranean diet as the best overall diet.
According to a new study published in the journal JAMA Neurology, following the Mediterranean diet can help keep the brain healthy as individuals age, even in the presence of Alzheimer’s disease markers.
Researchers at Rush University in Chicago found that individuals who adhered to the Mediterranean diet demonstrated higher scores on cognitive function tests, despite displaying signs of dementia in their brains post-mortem.
A diet that is influenced by the traditional eating habits of 21 countries surrounding the Mediterranean Sea, the Mediterranean diet mainly consists of fresh vegetables, fruits, fish, nuts, and olives. It emphasizes the consumption of plant-based foods, grains, lean poultry, and generous amounts of extra-virgin olive oil.
This diet does not specifically prioritize particular nutrients or food groups. Instead, it stresses the importance of the quality and variety of foods on the plate, including fruits, vegetables, seafood, olive oil, and whole grains.
The study analyzed 586 subjects from the Rush Memory and Aging Project, evaluating data from 1997 to 2022 and following up for up to 24 years. The participants reported various factors of their lives to the project, including smoking, alcohol consumption, exercise frequency, adherence to the Mediterranean diet, and cognitive activity score.
Following an examination based on lifestyle factors, a healthy lifestyle score was calculated on a scale of one to five. Higher scores indicated a healthier lifestyle and better cognitive function in the final stages of life.
These scores were compared to the cognitive function score from a test conducted less than a year before the participant’s death.
After participants’ deaths, researchers examined their brains for signs of amyloid beta and tau tangles, which are primary indicators of Alzheimer’s disease.
Dementia does not represent a specific disease but rather a condition characterized by impaired memory, thinking, or decision-making, which hinders daily activities, as per the Centers for Disease Control and Convention. Alzheimer’s disease is the most common form of dementia.
The study indicated that, even in the presence of Alzheimer’s indications in the brain, a healthy lifestyle appeared to offer some protection against cognitive decline.
The balanced nature of the Mediterranean diet may help mitigate cognitive decline by increasing satiety and reducing the likelihood of consuming unhealthy snacks.
An October 2023 study suggested that the Mediterranean diet could help alleviate post-traumatic stress disorder symptoms through the gut microbiome.
Other recent research indicated that adhering to the Mediterranean diet may decrease the risk of premature death by 29%. Women, in particular, exhibited a nearly 25% lower likelihood of heart disease and premature death.
A previous study from Harvard University identified the Mediterranean diet as one of four common healthy eating patterns that could reduce the risk of premature death by up to 20%.
